Getting regular physical activity helps you burn calories and reduce hunger. Ensure that you get enough sleep too.
Avoid high-calorie drinks like soda, juice and alcohol. Drink water, unsweetened tea and black coffee.
Be realistic and avoid fad diets that promise unrealistic results. It’s best to lose weight gradually, about 1-2 pounds per week.
1. Eat fewer calories
People who want to lose weight need to eat fewer calories than they burn. This is known as creating a “calorie deficit.” A pound of fat is equal to 3,500 calories. So, if you eat 2,000 fewer calories a day than you need, you will lose about 1 pound of weight a week.
This can be done by eating a variety of nutritious foods, including fruits, vegetables, whole grains and low-fat or non-fat dairy products. It is also important to limit sugar-sweetened beverages, such as soda, sports drinks and fruit juices. Instead, drink water, unsweetened iced tea and black coffee.
Another way to create a calorie deficit is to increase your daily exercise. For example, by exercising for 30 minutes before every meal, you can burn an extra 100 to 150 calories each day. This can help you achieve your weight loss goals more quickly.
If you are trying to cut calories, avoid fad diets that restrict certain food groups. These diets are not sustainable and can be dangerous to your health.
To help keep your hunger in check, eat smaller meals and snacks throughout the day. Try to eat a healthy snack every 3 to 4 hours. Avoid skipping meals, as this can lead to overeating later in the day.
Another way to cut calories is to choose the lower calorie foods from each food group. For example, if you are going to have pasta, choose the whole wheat option instead of the white option. If you are having a sandwich, use less meat and more vegetables. You can also reduce the amount of added sugar in your diet by choosing desserts and jellies made from natural ingredients like fruit, rather than those that are high in sugar or syrup.
2. Exercise more
If you want to lose weight fast, it’s important to start with a healthy diet and exercise more. It’s also helpful to set reasonable goals. For example, instead of saying “I will exercise more,” try setting a goal such as “I will walk for 15 minutes three times a week.” This way you can build up your activity gradually and stick with it for the long term.
Aim for gradual but steady weight loss. Many studies have shown that it’s harder to keep pounds off when you drop them too quickly. Plus, severe calorie restriction can cause you to lose muscle mass along with fat. So, it’s best to work with a doctor or dietitian when starting a new diet or exercise program to ensure that you’re doing it safely.
You can improve your diet by increasing the number of calories from fruits, vegetables, whole grains, breads, and legumes. These foods contain fiber, which helps your body feel full. They also contain lots of vitamins and minerals that are important for good health. Try to eat 2 cups of fruit and 6 oz of grains daily, and aim for at least 25-30 oz of vegetables and beans.
Getting enough sleep is another key to losing weight. Sleep deprivation has been linked to weight gain and poor eating habits. In addition, the pleasure of a candy bar lasts only a few minutes, but it can take hours to burn off the calories it contains. Make a point of being physically active more often, whether it’s walking to work instead of driving, playing with your kids or dogs in the park, or even marching around the room while watching TV. Adding strength training to your routine can help you build muscle and burn more calories.
3. Eat fewer carbs
Carbohydrates are an important part of a healthy diet, but some people find it easier to lose weight if they eat fewer carbs. This may be because eating fewer carbohydrates can help reduce hunger, which can lead to less overall calorie intake. Moreover, some types of carbohydrate-rich foods have been linked to high blood pressure and other health conditions.
Reducing your carbohydrate intake is particularly important if you have trouble losing weight or are at risk of developing type 2 diabetes. However, it isn’t a suitable strategy for everyone. It is important to consult your doctor or dietitian first.
Most carbohydrates are sugars, and they come in two forms: simple natural (lactose in milk and fructose in fruit) and simple refined (table sugar, corn syrup, etc). Foods with added sugars, like cakes and cookies, should be limited. Try to get your sugars from sources such as low-fat milk and whole fruits.
Choosing carbohydrate-rich foods that contain fiber can help you manage your appetite and keep blood sugar levels stable. Vegetables are a good example, as they are high in fiber and low in calories. They also offer valuable nutrients, such as iron and vitamin C.
Avoid processed foods, which are often high in fat, sugar or salt. Instead, opt for fresh produce, whole grains and lean meats. Try to eat food in small portions, as this can help you eat fewer calories. Choosing foods that come in single-serving or individual packaging can also make it easier to control portion sizes. Finally, eat your meals slowly and mindfully to reduce the chances of overeating.
4. Eat less fat
The key to losing weight is to burn more calories than you eat. That’s why nutrition and exercise are both important. It’s also crucial to avoid fad diets, which are often high in calories and low in nutrients, making it more difficult to lose weight in the long term.
Instead, try to eat more whole foods, such as fruits, vegetables, beans and lean proteins like fish and poultry. Avoid processed foods, which tend to be higher in fat, salt and sugar. When possible, eat all meals and snacks from a plate or bowl rather than out of a bag or box to help control portion sizes.
Aim to eat more healthy fats, such as olive oil, vegetable oils, avocados and nuts. But remember that even healthy fats are high in calories, so portion control is still important.
Skip fried foods, which are typically very high in saturated and trans fats. Instead, go for grilled, broiled or poached dishes. For example, replacing a large pizza with a thin-crust veggie option can save you more than 500 calories.
Limit sweetened beverages, such as soda and fruit juice. Go for water, tea or coffee instead. Alcohol can also be high in calories and lead to overeating. Instead, try to find other ways to feel satisfied, such as taking a walk or texting a friend.
It’s also important to get enough sleep. Studies show that people who sleep less are more likely to eat more, and are at greater risk for obesity and other health problems. Try to aim for 7 to 9 hours of sleep each night.
5. Eat more protein
Protein is a key nutrient that can help you lose weight and keep it off. It takes the body longer to digest than carbohydrates, so it may suppress appetite and lead to feelings of satiety. It also has a “thermic effect,” meaning the body burns slightly more calories when you consume it than carbohydrates or fat. Eating plenty of protein may also aid in the preservation of muscle mass while you’re losing weight.
A healthy diet includes protein from lean meats, fish, dairy products, legumes and nuts and seeds. Whole grains are also a good source of protein. Aim for about 0.8 g of protein per kilogram of your body weight.
Drinks that are high in sugar can make you pack on extra pounds, so replace sweetened beverages with water, unsweetened iced tea or black coffee. Protein shakes can provide a convenient, high-protein snack. However, they should not be used to replace daily meals because they don’t offer the fiber and other nutrients found in whole foods.
Try adding more protein-rich foods to your diet, such as Greek yogurt with berries or other low-calorie toppings. Cottage cheese is another high-protein option that provides a healthful serving of calcium and other vitamins and minerals. Nut butters are another easy way to add protein to your diet, with a tablespoon of peanut or almond butter providing about 10 g of protein.
