Losing weight can make a big difference in how your clothes fit and improve health issues like high blood pressure. But dropping pounds quickly can backfire if you lose too much muscle and water.
The best way to lose weight fast is with changes that you can stick with for the long term. Follow these 9 tips to help you shed excess weight safely.
Eat More Veggies
One of the best ways to lose weight fast is to add more vegetables to your diet. Vegetables are filled with water and fiber which help you feel full and eat less. They are also rich in nutrients like vitamins and minerals that can support your health and immune system.
You don’t need to have veggies in every meal, but try to include a serving of veggies at each meal. Vegetables can be eaten raw or cooked, and both count towards your daily recommended amount. Here are some ideas for how to incorporate more veggies into your diet:
Add veggies to eggs – swap the classic hollandaise sauce out for a healthier version made with spinach, peppers, onion, mushrooms, or tomatoes.
Eat Less Calories
The number of calories you eat is the biggest factor in weight loss. Calories are the energy your body uses to function and they come from carbohydrates, fats and proteins. The body can use these calories immediately for energy or it can store them as fat. When you are trying to lose weight fast, a low-calorie diet is essential. In addition, you should aim to create a calorie deficit through eating less and exercising more. The combination of these techniques is more effective than just one method alone. To do this, eat nutrient-rich foods that are filling and reduce the amount of higher calorie foods in your diet.
Drink More Water
Water is important for hydration, which can reduce hunger, promote weight loss and suppress appetite. It also helps the body absorb nutrients and eliminate toxins, which is critical to good health. Water is often more satisfying than sugary beverages and can help prevent overeating. It is recommended to drink six to eight glasses of water per day, although individual needs may vary.
Water can be boring, so try flavored water or add a bit of fresh fruit or a natural water enhancer (available in tablet, liquid or powder form). Invest in a large water bottle and keep it at work, home or by the bed. Set reminders to drink water and make it a habit by drinking a glass when you wake up and at each meal and snack.
It is important to avoid alcohol, as it can interfere with the brain and kidney communication and lead to dehydration. Aim to get most of your fluids from water and water-rich foods, like vegetables, fruits and salads.