Yeah, it is possible to lose weight fast. There are various fad diets that aim to help you lose weight fast despite leaving you hungry and depressed. But what good is it to lose weight just to get it back? It’s best to lose weight steadily if you want to hold the pounds off in the long term. And, according to many experts, you should do that without being on a “diet.” The key is to make incremental adjustments to your lifestyle.
3,500 calories are equivalent to one pound of fat. You will shed around a pound per week by slashing 500 calories a day by food and fitness changes. If you just need to sustain your existing weight, cutting 100 calories a day would suffice to prevent the 1-2 pounds that most adults gain per year.
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Adopt one or more of these easy, painless weight-loss tactics without resorting to a “diet”:
- Every day, have breakfast. Some people who have lost weight and kept it off have a routine of consuming breakfast every day. “Many people believe missing breakfast is a brilliant way to cut calories,” says Elizabeth Ward, MS, RD, author of The Pocket Idiot’s Guide to the New Food Pyramids, “but they usually end up eating more during the day.” “Studies indicate that people who eat breakfast have lower BMIs and do higher at school and in the boardroom than those who don’t.” For a short and healthy start to the day, try a bowl of whole-grain cereal with fruit and low-fat dairy.
- At night, shut the kitchen door. Set a timer on when you’ll finish feeding so you don’t succumb to late-night cravings or mindless snacking while enjoying TV. “If you like something tasty after dinner, have a cup of tea, a piece of hard candy, or a little bowl of light ice cream or frozen yoghurt,” recommends Elaine Magee, MPH, RD, WebMD’s “Recipe Doctor,” and author of Comfort Food Makeovers.
- Choose Liquid Calories Wisely. Sweetened beverages are rich in calories, so they don’t satisfy appetite as solid foods do. Water, sparkling water with lemon, skim or low-fat yoghurt, or tiny amounts of 100 percent fruit juice can quench the hunger. If you’re hungry in between meals, try a glass of tasty and low-calorie vegetable juice. Keep an eye on the alcohol calories, as they will easily add up. Limiting drinking to the weekends will save you a lot of calories if you drink a glass or two of wine or a cocktail every day.
- Eat More Produce.Eating a variety of low-calorie, high-volume fruits and vegetable weeds out high-fat, high-calorie foods. Place the vegetables on top of the meat and move it away from the middle of your plate. Alternatively, Barbara Rolls, Ph.D., author of The Volumetrics Eating Strategy, recommends finishing lunch or dinner with a vegetable salad or a bowl of broth-based soup. Adults can eat 7-13 cups of produce every day, according to the United States government’s 2005 Dietary Recommendations. Ward says it’s not difficult: “Stock your kitchen with lots of fruits and vegetables and add a few portions for every meal and snack,” she says. “Vitamins, minerals, phytonutrients, and fibre can be added to the diet.” and if you fill up on super-nutritious produce, you won’t be reaching for the cookie jar.”
- Go for the Grain.Through replacing processed grains like white bread, cakes, biscuits, and pretzels with whole grains, you’ll get more fibre and fill up quicker, making it easier to consume a reasonable amount. Whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers are some of the better choices.
- Control Your Environments. Controlling your surroundings, from packing your kitchen with plenty of nutritious options to picking the best restaurants, is another easy way to help you lose weight. That means walking away from all-you-can-eat restaurants to escape temptation. When it comes to groups, Ward advises, “eat a nutritious lunch beforehand so you won’t be hungry, and be selective when filling your plate at the buffet.” Wait at least 15 minutes before returning for more food and drink a large glass of water.
- Trim Portions. You could lose weight if you did nothing else except reduce your servings by 10% to 20%. The majority of portions eaten in restaurants and at home are larger than you want. Have your measuring cups out to have a grip on your standard portion sizes and focus on reducing them. Using little pots, dishes, and cups to get immediate portion control, says Brian Wansink, PhD, author of Mindless Eating. You won’t feel hungry because the food will seem to be ample on delicate serving utensils.
- Add More Steps. Get a pedometer and steadily increase your regular steps until you hit 10,000. Do whatever you can to be more involved during the day, such as walking while chatting on the phone, taking the dog for an extra stroll, and marching in place during tv advertisements. A pedometer acts as a daily warning and motivator.
- Have Protein at Every Meal and Snack.Having a source of lean or low-fat protein in each meal and snack can make you stay fuller for longer, reducing the risk of overeating. Low-fat milk, a limited amount of almonds, peanut butter, eggs, oats, or lean meats are all good options. To keep the blood sugar levels healthy and stop overindulging, experts recommend consuming small, regular meals and snacks (every 3-4 hours).
- Switch to Lighter Alternatives. Using low-fat salad dressings, mayonnaise, dairy food, and other products wherever possible. “If you use low-fat and lighter food, you will easily cut calories, and if the stuff is blended in with other ingredients, no one can know,” says Magee. More ingenious substitutions: Use salsa or hummus as a dip; use mustard instead of mayo on sandwiches; eat pure roasted sweet potatoes instead of filled white potatoes; skip the cream on your coffee; skip the cheese on sandwiches; and use a little vinaigrette on your salad instead of heaping it on.
USE THIS 21 DAYS RAPID WEIGHT LOSE PROGRAM (Limited time available)