In the vast majority of cases, losing weight quickly isn’t the best approach. It’s rarely successful in the long term, and the rebound rates are fairly high. This means it’s highly likely that you’ll gain the weight back in a short period, often gaining more than you’ve lost.
The NHS and UK Government suggest losing one to two pounds per week. This requires a caloric deficit of 3,500 to 7,000 calories each week to be successful. What you want to avoid are fad diets that promise immediate weight loss or that guarantee you’ll lose 10 pounds or more in one week. Those programs are not safe and can harm your health. Instead, use these handy tips to lose weight quickly, but effectively.
Eat More Vegetables
Vegetables are very low in calories, but high in fibre. That means they’ll satisfy your hunger and keep you feeling full. There are so many vegetables to choose from, so you should have no trouble finding the ones you like. Serve them steamed or roasted rather than fried or sautéed, which saves you calories.
Limit Added Sugars
Added sugar is a significant source of calories in many people’s diets. Avoiding or limiting these sugars will save you lots of calories and help you reach your target weight. Processed foods are one of the most common sources of added sugar; these include pasta sauce, salad dressing, bread, and much more. Choose whole, fresh foods as much as possible to keep your sugar intake under control. Be sure to read food ingredient labels and familiarise yourself with the many various names for sugar.
Eat More Protein
Protein is the building block of most of your bodily functions, including giving you energy and satisfying your appetite. Ideally, you should include some source of protein at every meal. Lean meats are a great option, but if you are a vegetarian, eggs, beans, nuts, seeds and tofu are other choices that can satisfy.
Eat More Often
This might sound like the worst bit of advice when you’re trying to lose weight. However, experts say that eating smaller meals more often is conducive to weight loss because it keeps your hunger under control, so you aren’t reaching for unhealthy snacks between meals. Aim for five to six small meals over the day, every couple of hours.
Consider Your Drinks
Liquid calories are the downfall of many people’s diet goals. It’s easy to sip down a beverage without thinking about the number of calories it contains. Things like fizzy drinks, energy drinks, smoothies, juice and even diet drinks, are packed with calories and can mess you up if you forget to account for them in your daily calorie intake totals.
Think About Nutrients
Certain nutrients can optimise weight loss to meet your target. Fibre is filling, but you also need healthy fats and complex carbs. They fill you up without filling you out. Choose fresh fruits, vegetables and whole grains to cover your fibre and complex carbohydrate needs. Olive oil, fish, avocados, seeds, and nuts can help you get the healthy fats you need.
Even if you can lose a significant amount of weight in a short amount of time, it’s not a safe way to go about it. The best way to be successful is to aim for one to two pounds each week and to make lifestyle changes that you can stick with long-term. Losing weight slowly also gives you time to condition yourself to new healthy eating habits and behaviours. Losing weight quickly can lead to yo-yo dieting. These tips will get you started on a healthy diet to lose weight with ease.