If you want to start losing weight quickly, then you should be looking for the best way to lose weight quickly. Here are a few steps you can take. These strategies will help get you on the right path without needing to hit the gym.
Generally, losing weight is the best way to achieve a better healthier feeling. Most successful approach involves following a healthy diet that encourages sustainable weight loss, improves metabolic health and curbs hunger. On average, those who follow this plan can expect to shed one or two pounds per week.
1. Eat More Fruits and Vegetables
Fruits and vegetables are packed with essential vitamins, minerals, fiber, antioxidants that may reduce the risk of heart disease or cancer. Eating them may even aid weight loss by suppressing hunger cravings and maintaining healthy blood sugar levels.
Fruits and vegetables all contain different nutrients, so to get the most from your intake it’s best to combine them. Aim for five serves of veggies and two serves of fruit per day in order to ensure you are getting enough fibre, nutrients, as well as beneficial phytochemicals which may help protect against disease.
Though a diet rich in fruits and vegetables may aid weight loss, it’s essential to remember that eating too many of them can increase your calorie intake and set you back from reaching your health objectives. The most effective way to shed pounds is by eating fewer calories than you burn off – known as caloric deficit.
Fruit is higher in calories than vegetables, but both are nutrient-rich and can play an important role in reaching your weight goals. The best way to ensure you’re getting the most from your produce intake is by avoiding processed, refined and sugary foods.
2. Eat Lean Protein
One of the best ways to quickly shed pounds is by eating lean protein. This will make you feel full and prevent snacking as your caloric intake decreases.
Protein helps build muscle and burn off calories, plus it provides essential nutrients like zinc, vitamin B and iron.
A diet high in protein has been linked to an extended lifespan compared to those who don’t consume enough of it. This may be because protein helps keep blood pressure levels low and boosts the amount of good cholesterol present in your system.
Lean protein can be found in a variety of foods such as meats, fish, poultry and vegetables. You may also add it to soups, stews and other dishes for extra flavor and nutrition.
Protein sources that provide health benefits include turkey, skinless chicken breast and fish like salmon, haddock or trout. Furthermore, these proteins contain omega-3 fatty acids which support a heart-healthy diet.
Lean meats and seafood have fewer calories than their fatty counterparts due to the slower breakdown of protein and fat in these foods, giving you a feeling of being full for longer between meals.
3. Drink More Water
When trying to shed pounds or lead a healthier lifestyle, drinking enough water is key. Not only will it give you energy, but it can also prevent disease and boost your metabolism.
Experts suggest drinking at least eight glasses of water daily. However, the exact number depends on factors like your weight and dietary intake.
Another factor to consider is your activity level. If you work out more frequently, your body requires more water to replenish its fluid stores.
If you’re having trouble staying hydrated, set a goal and track it. Or keep a bottle handy on your nightstand or bathroom shelf so you always have access to refreshing drinks when needed.
It’s also beneficial to establish the habit of drinking water first thing in the morning, as this will help combat “morning thirst,” which may lead to overeating on high-calorie foods.
According to Molly Kimball, R.D., C.S.S.D, a registered dietitian at Ochsner Fitness Center in New Orleans, drinking water can also reduce your appetite by stimulating the satiety hormones in your gut and making you feel full faster. You can add flavor by infusing it with fruits or vegetables too – adding even more benefits!
4. Eat Smaller Portion Sizes
Portion control is an integral component of any successful weight-loss plan. Eating the right amounts of food provides your body with essential energy and nutrients so it can work at its peak performance level.
Unfortunately, many people struggle to recognize when a portion size is healthy for them. Eating more when served larger portions is likely to lead them to overindulge, so it’s essential that they learn how much food is appropriate and keep to that amount.
When dining out, ask your server for a small plate or serve your food in smaller containers. Doing this helps you reduce waste from food that wasn’t part of your meal.
Eating smaller portion sizes can also increase your satiety, according to Cara Stewart, a dietitian at the University of California in San Francisco. Eating less food makes you feel full and less likely to overeat, she notes.
One way to reduce portion sizes when eating is by filling your plate half with fruits, vegetables and protein-rich foods and the other half with carbs and starches. Doing this will lead to less overall eating and help you shed pounds quickly.
Tracking your food intake with a food diary can be beneficial. Not only does it increase awareness about what you’re consuming, but it can also motivate you to maintain regular intake.
5. Eat More Healthy Snacks
One of the best ways to shed pounds quickly is by eating more nutritious snacks throughout the day. These satisfying bites will help you feel full, suppress cravings, and add essential nutrients back into your diet.
Snacking healthily depends on planning ahead and having nutritious options readily available when you need them. For instance, grab a carrot with hummus or an apple slice topped with almond butter when you find yourself hungry in between meals.
Another quick, satisfying snack is a protein box. Made up of low-fat cheese or lean deli meat, sliced almonds, grapes or berries, this box provides plenty of essential proteins for an afternoon snack.
Create these boxes ahead of time or buy premade versions at your grocery store. Be sure to choose a plain variety so you can control how much sugar and salt is added to each recipe.
Pepitas, also known as pumpkin seeds without the shell, are packed with magnesium. According to Bethany Doerfler, R.D., a registered dietitian at Northwestern Memorial Hospital, pepitas also provide high fiber levels and an excellent source of protein.
6. Get More Exercise
If you want to shed pounds quickly, getting more exercise is one of the best methods for doing so. Not only will it boost your mood and reduce stress levels, but it will also leave you feeling more energized.
The Centers for Disease Control and Prevention recommend that adults get 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous physical activity – or both! It’s essential to do various activities like walking, swimming, dancing or gardening in order to achieve these benefits.
But be cautious not to overexert yourself. Excessive exercise can cause injury and make it difficult to stay motivated with your workout routine.
To prevent pain or injury, warm up before working out by doing dynamic stretches–active movements that stretch and flex the muscles used during exercise. And be sure to rest between workouts if you experience any discomfort or soreness.
If you struggle to stay motivated during an exercise regimen, try using triggers as reminders. Simple things like an alarm clock or notification on your phone can help ensure that you stay on track.
7. Stay Motivated
One of the most frequent difficulties dieters may face is lack of motivation. While they may start off motivated, this motivation can quickly evaporate and they end up falling off track with their weight loss plan.
Staying motivated during weight loss is possible through setting goals, celebrating victories and giving yourself small rewards. These techniques can help keep you on track towards achieving those results.
Set small goals, such as burning a certain number of calories or exercising for 30 minutes each day. According to Sydney Spiewak, a registered dietitian and nutritionist at St. Francis Hospital and Medical Center in Hartford, Connecticut, this will help you monitor your progress over time.
Keep a calendar to track your goals. Doing this will provide the extra push you need to stay committed when feeling tired or unmotivated.
Finally, keeping a journal to document your weight loss journey can be beneficial. Looking back over the course of one or six months will remind you why this is important and make it more likely that you stick with your diet and exercise plan.