The best-proven way to lose weight quickly and maintain it is by entering a caloric deficit. By eating fewer calories than you burn in a day, you can lose weight without even working out. The safest recommended amount of weight to lose is about 1 to 2 pounds per week or roughly 1,000 calories. There are many factors to consider which can affect your weight loss journey, such as your metabolism, current body weight, and types of physical activities you engage in.
Don’t think that popular fads or quick diets will help you–they’re unsustainable and unhealthy! You might quickly gain everything back (or even more) once you return to your normal lifestyle and eating habits. Changing your lifestyle is the best method to losing weight and keeping it off. Here are twelve healthy long-term choices you can make now to lose weight quickly but in a safe manner and create a healthier way of living!
Although some people might swear by intermittent fasting or prefer not to eat first thing in the morning, starting your day with a filling breakfast sets you up for a successful day. It can keep you feeling satisfied for much longer and give you more energy, meaning you’ll be less “hangry” later in the day and less likely to give in to your cravings. You should try and have a breakfast of 400 to 500 calories with lean protein, fats, and fiber. The most popular breakfast foods are eggs, Greek yogurt, fruit, whole grains, and nut butter.
You’re probably not eating enough veggies in a day–at least half of every meal should consist of vegetables! They are crucial to your weight loss, as they not only provide excellent nutrients and vitamins but are low in calories and keep you feeling full. Opt for dark leafy greens like spinach, kale, and collard greens for the highest concentration of nutrients.
Most people think that coffee is unhealthy and should be avoided at all costs, but caffeine is a natural diuretic! It increases the water content your body puts out, helping you flush out toxins, treat high blood pressure, reduce bloating, and provide antioxidants. If you don’t like coffee, try having tea instead. Herbal teas like Chamomile, Peppermint, and Fennel tea are fantastic options that offer health benefits despite not having a lot of caffeine. Green tea is trendy among the health community thanks to its metabolic properties.
Capsaicin, the compound found in many spicy foods, increases your body’s release of stress hormones. It raises your adrenaline and causes you to sweat, which helps you burn through more calories. It can also make you eat more slowly and stop overeating, allowing you to be more mindful of your eating habits and feel full. You don’t have to eat only jalapenos or cayenne peppers either! Ginger and turmeric also have capsaicin but are less extreme on your taste buds and stomach.
Liquids don’t fill us up or keep us feeling full for long, so you should avoid drinking your calories. Even if you love having a Coke or caramel macchiato, you should choose other drinks with lower calories instead. Anything sweetened will dramatically increase the calories you consume in a day and be detrimental to your metabolism, teeth, and stomach acid. You’ll still feel hungry afterward, causing you to overeat that day and making it more difficult to burn those calories off.
You don’t need to go to a fitness center every day to get in a good workout. Buy some simple five-pound dumbbells to start your strength training while at home. This type of training helps burn calories and build more lean muscle, speeding up your weight loss progress. Use the weights to do bicep curls, extensions, ab workouts, squats, etc. You can use them in literally any exercise routine and benefit from an improved range of motion and posture.
Enter the food you eat into your journal every day to track everything and monitor your progress. Keeping a food log helps you stay mindful of what you’re eating and keep you focused on your goal. Those who utilize these journals lose more weight and keep it off than those who don’t. You can use it to monitor your health and improve aspects that didn’t work out, like certain meals or food items. It takes less than a minute to make a note of your food intake!
You don’t need to spend hours working out to improve your health and aid your weight loss. Even just taking a thirty-minute walk before dinner can maintain your metabolism for hours, even after you’ve stopped moving for the day. It helps to relax your mind as well.
Ensure that you’re not only drinking your daily allotment of water but eating it, too! Watermelon, celery, pineapple, and cucumber are all great diuretics and help reduce your bloating and keep you feeling fuller longer. They also have barely any calories since they’re primarily water, meaning you can eat a ton of them throughout the day without impacting your calorie limit.
Follow intuitive eating practices and eat whenever you’re feeling hungry. The worst thing you can do for your weight loss journey is to skip your meals since it can lead you to give in to cravings and binge eat. Skipping meals also slows down your metabolism. The best method is to eat three meals a day plus snacks!
Getting at least seven hours of sleep is crucial for your overall health, both mental and physical. When you lack sleep, you’re more likely to snack on processed food and binge eat, slowing your metabolism and causing your body to hold onto weight much longer.
The only way you’ll ever lose weight and keep it off is if you learn to take care of yourself! Restricting your diet and skipping meals will only damage your health and make it difficult–if not impossible–to see positive changes. Treat yourself to delicious foods, even if they’re unhealthy or full of calories. Just remember to monitor your intake in a food journal and keep track of your goals. You should never feel like you’re being punished for eating something!
Don’t fall prey to the constant diets and fads that promise to help you lose five pounds every week as long as you cut out carbs entirely. Many “experts” online are not qualified nutritionists and don’t know what they’re talking about. Eat real food and take care of yourself to ensure you meet your weight loss goals. Focus on healthy mineral-rich foods and eat enough to satisfy yourself. By following these twelve healthy tips, you’ll end up losing weight in no time!