There are no gimmicks or lies here; simply science-based nutrition ideas to help you lose weight quickly.
If you want to lose weight quickly, pay attention to the items you eat that you didn’t choose. Consider food pushers at work or leftovers from your children. Noticing where your additional calories come from is another step toward making better short and long-term decisions.
If you’re still trying to lose weight, there are a few general guidelines that apply to practically everyone — and they’re concepts that we can start using right now.
1. Consistently consume more vegetables.
I promise it’s that easy! If you consider it,
2. Improve your breakfast.
Breakfast, more than any other meal, is crucial to getting your day off to a good start.
Breakfasts that will fill you up, keep you satisfied, and keep you from cravings later in the day are the finest.
Aim for a morning meal that is between 400 and 500 calories, and include a source of lean protein, satisfying fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butter), and fiber (veggies, fruit, or 100 percent whole grains).
You can lose weight by starting your day with a blood sugar-stabilizing blend of nutrients.
3. Increase your coffee intake.
A cup of coffee is a great way to start the day. Caffeine is a natural diuretic that might help you feel less bloated and is high in antioxidants that protect your cells from damage. According to the Dietary Guidelines for Americans, you can eat up to 400 milligrams per day – around a venti Starbucks coffee.
You’re not a big coffee drinker? Tea is a natural diuretic, and herbal teas like dandelion or fennel root can help as well. In fact, researchers discovered that when they compared the metabolic effect of green tea (in extract) to that of a placebo, green tea consumers burnt roughly 70 calories more in a 24-hour period.
4. Limit your intake of sugary drinks.
Liquid calories don’t make us feel as satisfied as solid calories do. A bowl of veggie- and protein-packed stir-fry is far more satisfying than a glass of juice or a caramel coffee drink. So keep an eye on your juice, soda, sweetened coffee and tea, and alcoholic drinks intake. If you drink each of those beverages during the day, you’ll have consumed an additional 800 calories by the time you get home – and you’ll still be hungry. (Alcohol, incidentally, may slow fat metabolism, making it more difficult to lose weight.)
5. Purchase a 5-pound weight set.
Strength training develops lean muscle tissue, which burns more calories 24 hours a day, seven days a week, whether at work or at rest. The more lean muscle you have, the more quickly you will lose weight.
What’s the best way to get started with strength training? Try a few push-ups, squats, or lunges. Simple bicep curls and tricep extensions can be done with free weights in the comfort of your own home or office. If you want, incorporate some new ab, arm, back, and leg routines. Strength training three to four times per week can result in rapid weight loss, as well as improved range of motion, stability, and posture.
6. Seriously, eat spicy things!
It can actually assist you in calorie reduction. Capsaicin, a chemical found in jalapeo and cayenne peppers, may (slightly) stimulate your body’s release of stress hormones like adrenaline, which can help you burn calories faster. Furthermore, eating hot peppers may encourage you to eat more slowly and prevent overeating. When you’re full, you’re more likely to be aware of it. Ginger and turmeric, in addition to hot peppers, are excellent alternatives.
7. Go to bed a little early.
There’s a lot of evidence that obtaining less than the recommended amount of sleep per night — around seven hours — will slow down your metabolism. Plus, if you’re awake for extended periods of time, you’re more prone to graze on midnight snacks. So don’t scrimp on your ZZZs, and you’ll be rewarded with a weight-loss advantage.
8. Maintain a dietary diary.
People who keep track of everything they eat, especially while they’re eating, are more likely to lose weight and keep it off in the long run, according to research. According to a 2019 study published in Obesity, the behavior takes less than 15 minutes per day on average when practiced frequently.
Start with an app like MyFitnessPal or a regular notepad to chart your progress. It’ll make it easier for you to keep track of what you’ve consumed. Plus, when it’s written out in front of you, it’s easy to spot parts that could use some work.
9. Go for a walk!
Exercise is healthy at any time of day, but evening activity may be especially beneficial because many people’s metabolism slows down as the day progresses. Thirty minutes of aerobic activity before dinner raises your metabolic rate, which can stay elevated for another two or three hours after you stop moving. Plus, it’ll help you unwind after a meal, so you won’t be tempted by calorie-laden stress munching.
10. Refrain from skipping meals.
You will not lose weight faster if you skip meals. If a busy day prevents you from sitting down for a meal, keep a piece of fruit and a jar of nut butter in your car or purse, as well as snacks in your desk drawer – anything to keep you from leaving hungry!