Proven Ways to Lose Weight Fast – Overweight is one of the most frequent issues in today’s world. According to a World Health Organization (WHO) study, more than 1.9 billion adults were overweight in 2016. A shocking 650 million of these were obese. It comes as no surprise that being overweight can pose a number of health risks and consequences.
Weight loss, however, is not the solution to every health problem; however, if your doctor recommends it, there are some tips to help you lose weight safely. For the most effective long-term weight management, a consistent weight loss of 1 to 2 pounds per week is recommended. However, many weight-loss diets leave you feeling hungry or unsatisfied, or they eliminate major food groups and are not sustainable.
These are some of the major reasons why you may struggle to stick to a healthier eating plan. Everyone has different needs, and different eating styles and tips may be more effective for you than for someone else. You may find that following a low carb diet or a diet focused on whole foods allows you to lose weight, but there are some general principles that apply when trying to lose weight.
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Here are some of the proven ways to lose weight fast:
1. Eat Breakfast Every Day
Eating breakfast every day is a habit shared by many people who have lost weight and kept it off. “Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day,” says Elizabeth Ward, MS, RD, author of The Pocket Idiot’s Guide to the New Food Pyramids.
“Studies show that people who eat breakfast have lower BMIs than those who skip breakfast and perform better in school or the boardroom.” Try a bowl of whole-grain cereal covered with fruit as well as low-fat dairy for a quick & nutritious start to your day.
2. Close the Kitchen at Night
Set a time when you will stop eating to avoid late-night munchies or mindless snacking while watching television. “If you want something sweet after dinner, have a cup of tea, suck on a piece of hard candy, or enjoy a small bowl of light ice cream or frozen yogurt, but then brush your teeth so you are less likely to eat or drink anything else,” suggests Elaine Magee, MPH, RD, WebMD’s “Recipe Doctor,” and author of Comfort Food Makeovers.
3. Choose Liquid Calories Wisely
Sweetened drinks are high in calories but do not satisfy hunger like solid foods do. Water, sparkling water with citrus, skim or low-fat milk, and perhaps small portions of 100% fruit juice will quench your thirst. If you get hungry in between meals, try a glass of nutritious and low-calorie vegetable juice. Be wary of alcohol calories, which can quickly add up. If you drink a glass or two of wine or a cocktail most days, limiting your alcohol consumption to the weekends can be a huge calorie saver.
4. Eat More Produce
Consuming a lot of low-calorie, high-volume fruits and vegetables will make room for less calorie- and fat-dense foods. Place a lot of vegetables on your plate and push the meat to the side. Or, Barbara Rolls, PhD, author of The Volumetrics Eating Plan, advises beginning lunch or dinner with a vegetable salad or bowl of broth-based soup.
The 2005 Dietary Guidelines published by the U.S. government advise adults to consume 7 to 13 cups of produce each day. That’s not too difficult, according to Ward: “Stock your kitchen with plenty of fruits and vegetables and include a few servings at every meal and snack,” she advises.
5. Go for the Grain
You can add much-needed fiber and fill up more quickly by choosing whole grains in place of refined grains in foods like white bread, cakes, cookies, and snacks. This will increase your likelihood of eating a sensible portion. Pick whole-wheat products like breads, pastas, brown rice, popcorn, and rye crackers.