How to Lose Weight Fast:Loose weight in a Healthy Way

5 pound weight loss in one week! It’s a common trope, and if you need to lose weight for health reasons or simply want to look better, it can sound pretty appealing. Technically, some people could lose that much weight in that amount of time, but it’s not something our nutrition experts recommend, and it’s certainly not a healthy approach.

Even if you lose that much weight on a low-carb or keto diet (which could be mostly water weight), you’ll likely gain it all back as soon as you decide to eat carbs again. Furthermore, because weight loss in general is highly dependent on your metabolism and a variety of other factors unique to you, such as physical activity and body composition, that promise will not be fulfilled for everyone.

If you’re still trying to lose weight, there are a few healthy tips that apply to almost all of us — and they’re concepts that we can start implementing right now.

How to Lose Weight Safely

Up your veggie intake.

Instead of restricting specific foods and food groups, concentrate on incorporating a variety of nourishing foods into your diet to promote overall health and weight management. Produce contains water and fiber, which adds volume to dishes while remaining low in fat and calories while remaining nutrient-dense and filling.

You can make lower-calorie versions of delicious dishes by substituting fruits and vegetables for higher-calorie ingredients. You’re on the right track to better health if you consider making any meal mostly vegetables (at least half of whatever you’re eating).

Build a better breakfast.

A balanced breakfast — one that is high in fiber, protein, and healthy fats and comes together in a delicious dish — will transform your day, especially if you are currently skipping it and struggling to prioritize a healthy lifestyle. Skipping breakfast may affect your hunger hormones later in the day, causing you to feel “hangry” in the afternoon, making it more difficult to resist oversized portions or cravings for sugary and refined carbohydrate foods. Breakfasts that will fill you up, keep you satisfied, and prevent cravings later in the day are the best. Aim for 400 to 500 calories for your morning meal, and include a source of lean protein, filling fat (think eggs, unsweetened Greek yogurt, nuts, or nut butters), and fiber (veggies, fruit, or 100 percent whole grains). Starting your day with a blood sugar-stabilizing nutrient blend will help you lose weight.

Snack smart.

Many popular snacks today are high in calories but low in nutrients. The main culprits are often refined grains like cereals, chips, crackers, and cookies, but also calorie-dense drinks like juice and soda. To lose weight, keep snacks under 300 calories and choose healthy snacks with at least 4 grams of fiber and 4 grams of protein to fill you up. Choose items that are low in added sugar and sodium.

Eat mindfully.

Slowing down to focus on things like the taste, textures, temperature, and smells of what you’re eating can help with portion control. But mindful eating also means really focusing on what you’re eating and when—this can help you identify unnecessary munching moments you may not realize you’re engaging in throughout the day that may be tacking on extra calories. More importantly, try to avoid eating foods that you don’t choose for yourself. Mindful eating can help shift the focus of control from external authorities and cues to your body’s own inner wisdom. Noticing where your extra calories actually come from is another step to making better choices in the short and long term.

Skip sugary beverages.

We simply do not feel satisfied by liquid calories in the same way that we do by real food. A juice or caramel coffee drink isn’t as filling as a bowl of veggie- and protein-packed stir-fry. Skipping sugary beverages is frequently the simplest way to lose weight quickly, and it’s also good for things like heart health and diabetes prevention. So keep an eye on your consumption of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you drink each of those beverages during the day, you’ll have consumed at least 800 extra calories by the end of the day — and you’ll still be hungry. (Incidentally, alcohol may suppress fat metabolism, making it more difficult to burn those calories.)

Start strength training.

Strength training creates lean muscle tissue, which burns more calories 24 hours a day, seven days a week, at work or at rest. The more lean muscle you have, the faster you will lose weight.

How do you get started with strength training? Try some push-ups, squats, or lunges. Use free weights to perform simple bicep curls or tricep extensions in the comfort of your own home or office. If you want, incorporate some new ab, arm, back, and leg moves. Just three to four times per week of strength training can result in rapid improvements in not only weight loss, but also range of motion, stability, and posture.

Spice up your life

Spicy foods can actually help you lose weight. Capsaicin, a compound found in jalapeo and cayenne peppers, may (slightly) increase your body’s release of stress hormones like adrenaline, which can increase your ability to burn calories. Furthermore, eating hot peppers may assist you in eating more slowly and avoiding overeating. You’re more likely to be aware of when you’re full. Ginger and turmeric are two excellent alternatives to hot peppers.

Go to bed earlier.

There’s a lot of research that shows getting less than the recommended amount of sleep per night — about seven hours — can slow down your metabolism. Chronic sleep deprivation may even alter hormones that control hunger, and some studies show a link between poor food quality and less sleep. Aside from improving alertness, mood, and overall quality of life, getting enough sleep has numerous other advantages. So don’t skimp on your zzz’s, and you’ll be rewarded with a competitive advantage in terms of overall health and weight loss. Begin by simply extending bedtime by 15 to 30 minutes; every minute counts!

Take a walk!

Walking can be a very useful weight-loss tool because it can help you maximize your NEAT (non-exercise activity thermogenesis), which is essentially the energy expended for anything other than formal exercise and sleep. If you’re walking to lose weight, NEAT can be a great tool to help you get there. Walking is even less common in obese people and decreases with weight gain, according to research.

Exercising at any time is beneficial, but evening activity may be especially beneficial because your metabolism slows down at the end of the day. Thirty minutes of aerobic activity before dinner raises your metabolic rate and may keep it elevated for two or three hours after you stop moving. It will also help you relax after your meal so you won’t be tempted by stress-induced grazing, which can add calories.

Munch on mineral-rich foods.

Potassium, magnesium, and calcium can help to counteract bloating-causing sodium. Potassium-rich foods include leafy greens, most “orange” foods (oranges, sweet potatoes, carrots, and melon), bananas, tomatoes, and cruciferous vegetables, particularly cauliflower. Low-fat dairy, as well as nuts and seeds, can also help reduce bloating. They’ve also been linked to a slew of additional health benefits, including lower blood pressure, better blood sugar control, and a lower risk of chronic disease overall.

Drink more water

Sure, drinking plenty of water can help with bloating, but you can (and should!) also eat foods with high water content. Cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries are all high in fiber and have diuretic properties, which will help you stay full.

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