Keeping your weight in a healthy range will improve your health, including reducing your risk for heart disease. It requires a healthy lifestyle: regular exercise, eating nutritious food, and stress management.
Aim to lose one to two pounds a week. It’s better to lose weight gradually than try and drop too much too fast, which can lead to water and muscle loss and slow down your metabolism.
Eat More Fruits & Veggies
When you’re trying to lose weight fast, eating more fruits and vegetables is a no-brainer. Fruits and veggies are very low in calories so they fill you up without adding a lot of extra calories. Plus, they contain a wide array of nutrients including vitamins, minerals, fiber, and antioxidants.
You’ll also get a good amount of water in most fruits and veggies too which is helpful for your body and digestive system. The high water content of fruits and veggies also helps to keep you feeling full so that you don’t overeat.
Ideally, fruits and non-starchy vegetables should take up most of your plate at meals replacing meat, dairy and high energy carbohydrates. This will provide you with a variety of nutrients and reduce your overall calories and fat intake.
Eat More Lean Protein
Protein is an important part of every meal and helps the body build muscle, burn fat, and maintain a healthy metabolism. A high-protein diet may also help you feel full and satisfied with less food which can prevent overeating.
When cutting calories, it is important to lose a combination of fat and muscle weight. Muscle mass burns more calories than fat and helps keep you looking toned and lean. Keeping your muscle mass is especially important during weight loss because it can help speed up the rate at which you lose weight.
Choose low-fat and skim milk, egg whites, fish (especially tuna), poultry, lean meat, skinless chicken breast, and nuts as your main sources of protein. Be sure to avoid processed meats, which are often high in saturated and trans fat. Protein has a higher thermic effect than carbohydrates and fat, so it burns more calories during digestion than other types of foods. That extra energy burned during digestion can also help you stay feeling full longer.
Eat Healthy Snacks
Keeping healthy snacks handy can help curb cravings and keep you fueled on your weight loss journey. The best snacks for weight loss are nutrient-dense, portion controlled and balanced (a combo of carbs and protein), like an apple with peanut butter or carrot sticks and hummus.
One of the most important factors to consider when choosing a snack is how it will affect your blood sugar. “A high-fiber, low-fat snack will help stabilize your blood sugar so you don’t experience a spike and crash,” says dietitian Allison Childress.
Pair a cup of veggies — such as baby spinach, celery or carrots — with a delish DIY dip made from 2 percent fat Greek yogurt and a packet of ranch seasoning mix. The vegetables provide fiber, while the dip delivers protein and healthy fats. This tasty combo is sure to keep you full and on track with your diet goals. This is a perfect option to make ahead and store in the fridge!
Drink More Water
Sipping water is one of the best things you can do to support your weight loss goals. Unless you have a medical condition or food intolerance that requires you to limit fluid intake, aim for a minimum of 64 ounces daily.
Drinking water will fill up more space in your stomach, helping you feel fuller and consuming fewer calories at each meal. It can also help you avoid mistaking thirst for hunger, which can lead to unnecessary snacking.
Additionally, drinking plenty of water can help your body break down fat more effectively. According to a study, participants who replaced one of their sugar-sweetened drinks with water after lunch lost 13.6 percent more weight over the course of a year compared to those who didn’t drink water. In addition to drinking more water, make sure you get the recommended amount of fluids from calorie-free beverages like herbal tea and coffee and soups and yogurt (these count too). The key is to keep hydrated throughout the day so that your metabolism stays on track.
