These are the fastest and safest ways to reduce weight if you’re trying to lose a few pounds.
The Centers for Disease Control and Prevention estimate that over 70% of adult Americans are obese or overweight. How do you lose weight rapidly and securely is a crucial question for those looking to slim down as quickly as possible.
“The fastest way to lose weight is by establishing a consistent calorie deficit with healthy food and physical activity,” asserts Gaby Vaca-Flores, a certified dietitian and the creator of Glow+Greens, a nutrition and skin care consultancy with headquarters in Santa Monica, California.
Strategies for Losing Weight Fast
- Eat protein with each meal.
According to registered dietitian Mitzi Dulan, team nutritionist for the Kansas City Royals, eating adequate protein can help you stay full and avoid the urge to overeat between meals. She suggests calculating the amount of protein you should consume daily as 0.7 grams for every pound of your current body weight.
Since protein requires more calories to be metabolized than fat and carbohydrates, it also aids in boosting metabolism, the author continues.
Among the sources of high-quality protein are:
- slim meat.
- poultry breast.
- the Greek yogurt.
- beans and lentils.
- Other sources of plant protein include tofu, tempeh, nuts, and seeds.”Protein protects muscle mass and is a vital ingredient for weight loss,” explains Jessica Brown, a certified fitness trainer in the New York City area and the creator of the personal training company The Glute Recruit. Consuming adequate protein may even prevent weight gain.
2. Before a meal, consume hot soup.
According to research, this strategy aids in weight loss. The reason for this is probably that you can’t consume hot soups quickly, which allows your digestive system time to notify your brain that you are full before you move on to the next course. In order to reduce fat and calorie intake, pick a soup without a cream base.
3. Avoid eating a lot right before bed.
It appears that the time you eat may also be important. Eating just before bedtime seems to boost fat storage during sleep and reduce calorie burning.
After dinner, Dulan advises refraining from consuming any further food. In addition to adding calories, this prevents your body from using the calories it has accumulated while you sleep.
“Late-night snacking is an issue for many people, particularly if it’s done mindlessly while watching TV or browsing the internet,” adds she. People frequently consume more when they are eating mindlessly. However, giving up this habit can accelerate your weight loss.
Ashley Bannister, a registered dietitian and coach with the nutrition app Noom in New York City, advises choosing whole foods that are unprocessed, high in protein, and high in fiber to fill you up and keep your blood sugar stable throughout the night if you’re actually hungry rather than just craving something to go along with binge-watching your favorite show or out of boredom.
- Air-popped popcorn is one example of a healthful snack.
- pieces of peanut butter-dipped apples.
- a piece of cheese.
- a scrambled egg.
- Greek yogurt without added fat.
- Fourteenth of a cup of pistachios.
- When you’re hungry, pay attention to your body.4. Consider adding a dash of hot sauce.
If you can handle it, consider an appetizer with chili just before your dinner. It reportedly has appetite-suppressing properties. According to one study, people who consumed a food with chili pepper flavor just before a meal consumed less of the meal itself. For a pre-dinner dip, stir 14 teaspoon of chili powder into chopped tomatoes or add 1 teaspoon of minced chili pepper to mashed avocado.
5. Consistently work out.
Your best tool for increasing metabolism is exercise. To engage all of your muscles and maintain a constant rate of weight reduction, vary the exercises and routines you perform.
But keep in mind that you must continue working out consistently. Aim for five days a week of 30 to 60 minutes of moderate activity.
Strength training has many advantages for overall health and weight loss, including muscular tone and definition, increased metabolism, and weight loss.
If you’re pressed for time, Dulan advises “focusing on your upper body. Compared to larger muscular groups, your arms can develop definition more quickly.
Cardio should also be a part of your regimen, even though strength training helps maintain muscle mass and can assist your body stay in a greater fat-burning mode for longer after you leave the gym. Cardio exercise promotes muscle-building objectives, burns a lot of calories, and improves heart and lung health, according to Brown.
6. Get adequate rest.
A vital element of long-term weight loss is sleep. You may choose less healthy foods and indulge in late-night munching if you don’t get enough sleep. Cortisol levels may rise as a result of this. The hormone cortisol can encourage the body to hold onto its fat reserves. Aim for seven to nine hours of sleep each night because it is so important for health and losing weight.
7. Avoid calorie-laden beverages.
You won’t consume any less calories at your meal if you consume a few hundred calories in a sugary smoothie, flavored coffee, or other sweetened beverage before lunch. It’s unclear if eating solid food genuinely makes our stomachs feel fuller or whether we deceive ourselves into believing that we haven’t “eaten,” but aim to consume your calories through food rather than liquids.
Additionally, a lot of drinks contain calories without any nutritional benefit. Avoid calorie-dense beverages like:
- coffee beverages with additional sugar and cream.