Trying to Lose Weight Fast? Here’s Where to Start.
August 13, 2019
There’s no shortage of fad diets, fasting strategies and intensive workouts promising rapid weight loss. If you’re wanting to lose weight over the long haul, your best bet is to make long-term lifestyle changes. But if you’re looking for simple techniques you can add to your daily routine that help you lose weight fast, you’re in luck. Get started with these:
Best foods for weight loss
Protein, non-starchy vegetables, and fiber-rich foods will fill you up and reduce cravings.
Protein sources – Beef, chicken, salmon, and eggs to name a few. Protein is especially important for breakfast which has been shown to have a lasting effect reducing calorie intake during the day. For snacks, reach for ¼ cup nuts, Greek yogurt or cottage cheese.
Non-starchy vegetables – They’re nutrient-rich with a high-water content to fill you up. Sources include:
- Brussels Sprouts
- Leafy greens
Fiber-rich foods – Studies show that soluble fiber may help to reduce belly fat. Reach for whole grain breakfast cereals, whole wheat pasta, oats, barley, fruits, vegetables, beans, nuts and seeds.
Reduce sugar and refined carbs. Processed foods like white rice, bread and pasta give you an energy spike that quickly drops. Swap out sugary drinks with herb teas and smoothies using water instead of fruit juice. Reach for nuts, fruit and seeds instead of high-sugar snacks.
Drink water before meals. Drinking a full eight ounces of water 30 minutes before a meal fills you up and can increase weight loss over time. Staying hydrated also fosters good digestion so you’re less likely to feel bloated and backed up. Toss in some lemons, herbs or chopped fruit to keep you drinking even more.
Weigh yourself every day. In a recent study, researchers tracked 1,042 adults over a year and found that those who weighed themselves once a week or less did not lose weight, while people who weighed themselves six or seven times a week averaged a 1.7 percent weight loss1. Daily weighing keeps you accountable as long as stepping on the scale doesn’t become an obsession.
Get a good night’s sleep. Have you ever noticed when you haven’t slept well, you’re craving donuts and other unhealthy foods? Lack of sleep throws your hormones out of whack and is one of the strongest risk factors for weight gain. Practice good sleep hygiene and aim for at least 7 hours nightly.
Try apple cider vinegar for weight loss support. Used for thousands of years for various health issues, apple cider vinegar has been the go-to dieter’s aid in modern times and enjoying a huge resurgence right now. Those who take it for weight loss swear it helps them control their appetite, enhance metabolism, increase satiety, and burn fat. While few animal studies on apple cider vinegar for weight loss support look promising, additional research on human subjects is needed.
Need more ideas on weight loss support? Check these out! Remember: before pursuing any new weight loss plan, be sure to talk with your health care professional for additional advice.