Losing weight slowly through healthy changes to your diet and physical activity is the most sustainable way to lose pounds. In addition, losing too much weight too quickly can actually backfire and cause you to gain more than you lost.
When you shed pounds too fast, you’re more likely to lose muscle, water and bone mass rather than fat. This can affect your energy levels and increase your risk of gallstones, per MedlinePlus.
1. Eat More Veggies
Eating a balanced diet requires lowering your calorie intake, but it doesn’t have to mean sacrificing taste or satisfaction. Incorporate more vegetables into your meals, snacks and drinks for a healthy boost.
Keep veggies chopped and ready for snacking front and center in your fridge, paired with hummus or guacamole. You’ll be much more likely to reach for them versus chips and other unhealthy options.
2. Reduce Your Calorie Intake
Cutting calories is a crucial step to losing weight. This doesn’t mean counting them or weighing your food, but rather making changes to your diet that lower the number of calories you consume.
The body converts the carbohydrates, fats and proteins that we eat into physical energy or store them for later use as fat. Cutting calories encourages a calorie deficit, which helps you lose weight over time.
3. Eat More High-Fiber Foods
Studies show that fiber helps people lose weight. It also helps reduce bowel problems like gas and bloating. But it’s important to increase your fiber intake gradually. Otherwise, it can cause digestive distress like diarrhea and constipation.
Try incorporating high-fiber foods into your meals and snacks. For example, eat whole fruit instead of drinking juices, which have very little fiber. Sprinkle bran cereal over low-fat yogurt with berries for a nutrient-packed breakfast.
5. Drink More Water
Water is calorie-free and can help suppress your appetite. Drinking it also increases your metabolism.
One study found that drinking two glasses of water before a meal helps dieters decrease their total calorie intake by 13%. However, this is not a permanent weight loss solution. Keep a water bottle handy and drink at least 64 ounces daily. You may need more than this, depending on your individual needs.
7. Add Healthy Herbs to Your Meals
Herbs and spices can add a punch of flavor to your meals without adding in excess calories or sugar. Many of these herbs also offer health benefits like boosting metabolism, reducing hunger and cravings, and improving digestion.
One such herb is dandelion tea, which can help you save up to 145 calories per cup! Try this herbal drink to boost your metabolic rate and burn fat.
8. Do a Detox
Detox diets and cleanses are trendy, but they have little evidence to support that they help flush toxins or promote weight loss. Instead, focus on boosting your body’s natural detoxification abilities with healthy foods and drinks like alfalfa sprouts, brown rice, dark green veggies and garlic.
Juice cleanses and other detox diets can cause initial weight loss due to their low calorie intake, but research shows that the lost weight comes back on quickly.
9. Start Your Day With a Hearty Breakfast
Eating a healthy breakfast can help keep you from overeating at other meals. Choose whole grains like bread, cereal and English muffins; lean protein (like eggs or a sausage link); low-fat dairy (like milk and yogurt); and fruits and vegetables.
These nutritious breakfast ideas have the protein, fat and fibre you need to feel full and energized throughout the morning. They also prevent blood sugar spikes and hunger-inducing dips.