How to Lose Weight Fast – Simple Steps, Based on Science
How to Lose Weight Fast:
Wanna Lose Weight Fast? If you’re in search of an effective way to lose weight fast, it’s important to know that there’s no one-size-fits-all solution.
- Different individuals will have different needs, and your plan should be customized to your particular body and situation, rather than simply following someone else’s plan (especially if it’s one that worked or didn’t work for them).
- Here are some basic guidelines to help you develop your own customized plan to Lose Weight fast based on what you know about your body and lifestyle, while still being effective.
Eat more vegetables
We know eating vegetables is good for us. But we don’t always do it as much as we should. We all hear eat your vegetables!
every time someone sets a plate in front of us. But why? Why are they so good for us? And how can you get more veggies into your diet?
Read on and learn some easy ways to eat more veggies each day – which could help you lose weight. a) Choose one of the two options below when ordering a meal or picking up food from the store.
i) Add vegetables to whatever dish you’re making at home or taking out for lunch ii) Pick up some fruit and vegetable snacks at the grocery store that make eating healthy easy.
b) If you think that cooking all your meals from scratch sounds like too much work, try using frozen vegetables instead of canned ones to save yourself some prep time.Frozen veggies often have just as many nutrients as fresh produce (if not more).
Check out this quick tip sheet from the USDA about frozen produce that explains how frozen fruits and veggies can be even healthier than fresh produce if properly stored and handled in freezing temperatures with dry air.
Cut down on unhealthy fats
Eating too much fat (and in particular, saturated and trans fats) has been linked to obesity. Conversely, eating healthy fats like omega-3s and monounsaturated fats can help with weight loss.
For example, a study of more than 400 adults found that people who ate nuts five or more times a week lost 8% of their body weight over four years.
Snack on walnuts when you’re watching TV or eat almonds and other nuts at your desk during some downtime.
A handful of nuts is a good place to start; if you’re peckish again an hour later, have another serving. If you like peanut butter even more than tree nuts but don’t care for cashews—try tahini instead.
Avoid ultra-processed foods
Processed foods are engineered by manufacturers to be addictive. They use a mixture of fats, salt and sugar that give processed foods their appeal (the bliss point), but also cause us to overeat and gain weight.
One study found that when rats were fed ultra-processed food for five days straight, they started bingeing even when given access to a healthier diet.
While these food companies don’t care about your waistline, you do—so avoid processed foods like potato chips as much as possible.
Instead, stick with whole grains like brown rice or quinoa and fresh fruits and vegetables for nourishment. Plus, lean protein sources like chicken breast, tofu or salmon provide both protein and healthy fat without all the carbs.
And don’t forget to hydrate! Drink plenty of water to maintain your metabolism while getting rid of toxins at the same time.
In addition to water, many people swear by green tea as a natural way to help burn calories and detoxify the body from free radicals caused by pollution.
Eat less added sugar
If you’re cutting back on sugar for weight loss or health reasons, make sure to read nutrition labels carefully. Added sugars are easy to identify because they’ll be listed by name. The less obvious but more dangerous culprits are hiding in plain sight.
According to a study published in JAMA Internal Medicine, excess added sugar has been linked with heart disease risk factors—even without accounting for other cardiovascular risk factors like body mass index (BMI), smoking status and physical activity levels.
Avoid packaged foods and make your own meals using fresh ingredients—the recipes available at EatingWell may give you some ideas. Or use our visual guide showing how much sugar is hidden in common foods and drinks.
Don’t skip meals
Tracking what you eat is an important part of weight loss. It helps give you a clear understanding of where your calories are coming from and how they affect your diet.
You may find it helpful to write down what you eat each day in a food journal or meal log. Many people also find that tracking their daily calorie intake helps them manage their weight over time and lose weight safely .
If you’re trying to lose 10 pounds in six weeks, for example, then you would consume 1,600 fewer calories each day (400 calories per meal).
It’s not about dieting; it’s about listening to your body and eating based on when you actually need food.
Track your food intake
It’s common for people who are new to dieting to take a stab at guessing how many calories they eat in a day. When you guess, though, you tend to underestimate—the same goes for when you create a food diary.
To start losing weight safely and quickly, pick up an app or find a website that tracks your food intake based on digital pictures of your meals.
Even if it only offers you an estimate for how many calories you’re consuming throughout the day (and not an exact number), it will be more accurate than having no idea what your daily calorie consumption is.
Exercise is essential for losing weight and keeping it off. Even 20 minutes of exercise a day has been shown to be enough to ward off weight gain in healthy adults. And if you want more-intense exercise results? Exercise at least one hour a day.
Of course, it’s always helpful to exercise with purpose—if you are trying to lose weight, make sure you’re exercising primarily in order to burn calories and not muscle (losing your hard-earned muscle will have the opposite effect).
A good rule of thumb is that if your primary goal for working out is burning calories then go for high intensity interval training (HIIT) workouts like those mentioned above; if your goal is building muscle and improving performance try shorter sessions of strength training or powerlifting.