Losing the weight quickly. Here’s why: It may give you a psychological boost that helps you stick to your new habits; in studies, fast weight loss led to more pounds off overall plus longer-term success in keeping it off. We interviewed top nutrition and fitness experts to get their best advice for quick and safe weight loss. Tips to help you lose weight!
Tweak your lifestyle to lose weight
It’s a familiar story:
You pledge to honor a daily elliptical routine and count every last calorie. But soon, you’re eating cupcakes at the office and grabbing happy hour mojitos, thinking, Oops, diet over! There is a better way: Swap the all-or-nothing approach for one or two healthy switch-ups in your daily routine. In fact, we talked to readers who knocked off 10, 25, even 60 pounds with some easy tweaks. Borrow their slim-down secrets to transform your body the real-world way.
Tips to help you lose weight-Eat an appetizer
Choose wisely:
Walters recommends beginning dinner with a broth-based soup or a salad. “It fills you up and elongates the meal, which prevents you from scarfing down your food,” she says. To avoid eating too quickly, keep your entrée and sides off the table until you’re done!
Build a better breakfast to lose weight
All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you’re including a source of lean protein plus filling fat (e.g. eggs, beans, unsweetened greek yogurt, nuts or nut butters) and fiber (veggies, fruit or 100% whole-grains). Starting your day with a blood-sugar-stabilizing blend of nutrients will help you slim down without sacrifice.
Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full!
Don’t stock junk food
To avoid temptation, try to not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home.
Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
Skip sugar-y beverages
Plain and simple:
We just don’t feel full by liquid calories in quite the same way as we do real food. Drinking a juice or caramel-y coffee drink, for instance, won’t make you feel full the way eating a bowl of veggie-and-protein packed stir-fry will. So monitor your intake of juice, soda, sweetened coffee and tea drinks and alcoholic beverages.
If you consume one of each of those beverages during the day, you’ll have taken in at least 800 extra calories by nighttime — and you’ll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.) Some other ways to skip sugar?
Freeze pureed veggies to add to soups and pasta sauces
Puree fresh vegetables, such as carrots, spinach, or sweet potatoes, and then freeze! When you’re making a sauce or soup, thaw the puree and add it to the recipe for an extra dose of filling nutrients.
Bonus: This is an excellent way to get kids an extra dose of veggies on the sly.
Switch up your exercise
If you’re stuck in an elliptical rut, ditch the low-key cardio for some circuit training or interval training, says Walters. “In circuit training, you’re doing strength training and cardio at the same time, which gets your metabolism up and burns fat,” she says. A good interval workout—where you alternate short bursts of all-out effort with less-strenuous recovery zones—“is super effective and challenging—it will shake you and your body out of your comfort zone,” says Walters.
Take a hike or a walk!
Don’t get me wrong — exercising at any time is good for you. But evening activity may be particularly beneficial because many people’s metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you’ve stopped moving. What that means for you: You’re less likely to go back for seconds or thirds. Plus, it’ll help you relax post meal so you won’t be tempted by stress-induced grazing that can rack up calories, quickly.
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