How to Lose Weight Fast: 3 Simple Steps, Based on Science

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9 Foods to Help You Lose Weight
When you do that, your hunger levels go down and you end up eating much fewer calories 1. We wish you the best of luck on the program! You can also reach out to a counselor at press option two. Hi Jim — sorry, I missed this comment at the time you posted it. Was not satisfied with the taste of most of the foods, had to throw it away and buy something else, and most of the desserts had an ok flavor, And a lot of meals with cheese. You want to drop pounds, now. Cederquist—brings healthy food right to your door.

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Close the kitchen for 12 hours After dinner, wash all the dishes, wipe down the counters, turn out the light, and, if necessary, tape closed the cabinets and refrigerator. Late-evening eating significantly increases the overall number of calories you eat, a University of Texas study found. Learn more about how eating late at night makes you fat. Here are more quick weight loss tips from nutrition pros. Make one social outing this week an active one Pass on the movies and screen the views of a local park instead.

On average, sedentary people take only 2, to 3, steps a day. Adding 2, steps will help you maintain your current weight and stop gaining weight; adding more than that is one of the ways to lose weight. Instead of ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.

Try these other tricks for eating in moderation. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them.

If cooking sounds like too much work, steal these tips from working parents who cook every night. Most of us tend to eat an average of percent more calories in the evening than in the morning. Check out these other sneaky ways to get your family to eat better. But eating with your significant other or your family, and using table time for talking in between chewing, can help cut down on calories.

Buy a small popcorn, a small salad, a small hamburger. Other water-rich foods include soups and salads. Learn how to tell if you need to eat more vegetables.

Bulk up your meals with veggies You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir-fries, omelets, and other veggie-friendly dishes. If you eat a 1: Fiber is highly beneficial for preventing constipation , which can make you look bloated. Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain.

While avoiding sugar, white rice, and white flour, however, you should eat plenty of whole-grain breads and brown rice. One Harvard study of 74, women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff. Eating whole grains is not only one of many great ways to lose weight; it can also make you smarter. Switch to ordinary coffee Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups.

A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great. You can also try nonfat powdered milk in coffee. Try these other calorie-free coffee hacks to wean off the bad stuff. Eggs have just 70 calories in one hard-boiled egg, loaded with fat-releasing protein.

Part-skim ricotta cheese has just 39 calories in one ounce, packed with fat-releasing calcium. And a University of Tennessee study found that people who cut calories a day and ate yogurt three times a day for 12 weeks lost more weight and body fat than a group that only cut the calories.

Add these other fat-burning foods to your diet, too. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Balance a little cheese with a lot of fruit or salad.

They also consume more fiber and calcium—and less fat—than those who eat other breakfast foods. Try hot sauce, salsa, and Cajun seasonings They provide lots of flavor with no fat and few calories, plus they turn up your digestive fires, causing your body to temporarily burn more calories. Choose them over butter and creamy or sugary sauces.

Learn more ways to eat less fat without missing the taste. Eat fruit instead of drinking fruit juice For the calories in one kid-size box of apple juice, you can enjoy an apple, orange, and a slice of watermelon.

Check out these other healthy food swaps you never thought of. Each step downward cuts the calories by about 20 percent. Snacking once or twice a day is one of the ways to lose weight that helps stave off hunger and keeps your metabolism stoked.

You can also pack up baby carrots or your own trail mix with the healthiest nuts you can eat , plus raisins, seeds, and dried fruit. And you have more opportunities to burn off those early-day calories than you do to burn off dinner calories. Brush your teeth after every meal, especially dinner That clean, minty freshness will serve as a cue to your body and brain that mealtime is over.

Serve food in courses Instead of piling everything on one plate, bring food to the table in individual courses.

For the first two courses, bring out soup or veggies such as a green salad or the most filling fruits and vegetables. Featured Articles Losing Weight.

Choose lean proteins instead of fatty ones. Protein is important for organ function and building muscle. Select lean cuts of beef or extra-lean ground beef when you're eating red meat. Remove skin from chicken before cooking.

Choose lean turkey or roast beef as a replacement. Vegetarians can get plenty of protein from soy, nuts, beans and seeds.

Lentils, legumes, and beans are excellent sources of fiber and protein. Eat low-fat dairy for a source of protein, including low-fat cheeses and nonfat yogurt. Eat more fresh fruits and vegetables. Fruit helps to satisfy your sweet tooth thanks to its natural sugars, while fresh vegetables help your stomach fill up more quickly. Fruits and vegetables contain fiber to help you feel full quickly. Eat what is in season and eat fruit and vegetables for snacks or, for dessert.

When you eat apples in the fall, for instance, or cherries in late summer, it might as well be an indulgent dessert. Cut up celery, carrots, peppers, broccoli or cauliflower and dip them in a light salad dressing or hummus. Use vegetables as a main dish. For example, make a stir-fry or a hearty salad and add just a few ounces of cooked chicken, salmon or almonds. Eat more whole grains and cut simple carbs.

Whole wheat bread, oatmeal, whole wheat pasta, sweet potato, and brown rice are all excellent sources of energy and sources of nutrition. Combined with the right combination of proteins and vegetables, whole grains are perfect all-around nutrition. This gives you energy quickly but then comes with a crash. It turns into fat very quickly. Substitute whole wheat flour or oat flour into pancakes or baked goods. You might need to add additional leavening ingredients, like baking powder or yeast.

Put barley in your soup instead of rice or try a pilaf with barley, wild rice or brown rice. Eat only naturally-occurring carbohydrates instead of processed carbohydrates. Avoid processed foods, like white bread, semolina pasta or crackers, or processed sweets like candy bars or sugary vegetables. Try a formal diet plan. If you like the idea of following a more specific diet and putting the planning into someone else's hands, try following a new diet and exercise: Follow a paleo diet and eat grass-produced meat, fish, and seafood, fresh fruits, and vegetables, eggs, seeds and nuts, just like paleo-humans did.

Eat nothing prepackaged or processed. The Raw Food Diet requires 75 percent of your dietary intake to be uncooked. Most people eat a lot of fruits and vegetables, whole grains, nuts, and beans. If you prefer to eat whatever you want and to meet weekly with other people who are losing weight, then try Weight Watchers.

If you prefer prepared meals so that you don't have to cook, try Jenny Craig or NutriSystem. Cut the salt from your diet. Eating more sodium causes your body to retain water, which can cause you to feel bloated and gain more weight. The good news is that you'll sweat that weight out very quickly, so an easy way of cutting some pounds is to eat less sodium in your diet.

Instead of salt, try spicing your meals with chili flakes, fresh salsa, or cajun spices and seasonings. Unsalted foods will taste much saltier eventually if you cut salt out for a while and let your taste-buds re-acclimate. Lots of people think skipping a meal will help to lose weight, but people who have lost weight tend to maintain their weight loss better when they eat three meals and two snacks every day. Make sure that you don't get hungry by eating small portions throughout the day at regular intervals.

Between your meals, eat a calorie snack to keep your metabolism burning and to stave off hunger. Be sure that you don't eat a fattening snack such as sweets or crisps.

When you're hungry, your body conserves calories and slows down your metabolic processes. Drinks that are sweetened, whether artificially or naturally, will have little nutritional value and add lots of empty calories to your diet. Do not drink fruit juice or other sweetened drinks. Even natural sugars will increase your daily calorie intake and prevent weight loss. Instead of drinking sweetened beverages throughout your day, drink unsweetened, calorie-free beverages. Some beverages to avoid include: One reason why you might have gained weight is due to eating portions that are too large.

To start losing weight, you will need to eat smaller portions. Eating smaller portions can also help you to keep eating some of your favorite foods while still losing weight. Or, if you want to have a bowl of cereal, check the box to see how much you can have for one serving and use a measuring cup to get the exact amount. Controlling portions doesn't have to mean you're hungry all the time if you try strategies to make yourself feel more full. Write down everything you eat this week.

People who keep food diaries, according to a study published in the Journal of the Academy of Nutrition and Dietetics, lose an average of 6 pounds 2. Keep these tips in mind: Write it all down, including beverages, condiments, and a description of how the food was prepared.

Don't pretend you didn't have that extra glass of wine after dinner. If it goes into your stomach, it goes into the journal. Record your portion sizes in your food diary. Don't eat too little or too much - keep track. Also, read the ingredients list so that you can be accurate about serving sizes.

Carry your food journal everywhere that you go. As an alternative, you can use a diet-tracking app on your smartphone or tablet. Figure out how many calories you should eat each day to lose weight. Losing weight isn't all about weight. The more aware you are of the calories in the food you eat, the more easily you'll be able to eat the right amount of food and do the right amount of exercise to drop a couple of pounds.

Take your food journal and look up each item individually. Keep a running tally and add up your calorie total for the day. Next, look up how much a person of your age, height, weight, and energy level needs per day in calories. Add about calories to your total. Recent studies estimate that we tend to eat slightly more than we're able to keep track of in a day.

Make a meal plan , and stick to it. Decide what you're going to eat this week before you're standing at the fridge and trying to figure it out on the fly. Buy the right healthy ingredients to eat the way you want to eat, and plan it out by the calorie.

If you like to eat out a lot, don't try to totally eliminate eating out. Instead, plan on eating home-cooked meals six days a week. Cut down on the snacking, or try to make them healthy snacks. Fresh vegetables with guacamole, unsalted almonds, or fruit make for great weight-loss snacks.

Let yourself have non-food treats. Promise yourself that if you can follow this for six weeks and exercise if that is one of your goals , you will treat yourself to a pedicure or a massage. Work indulgence foods into your calorie plan. If you do want to have something that is a little higher in calories, then make sure that you work it into your overall calorie goal for the day.

For example, if you are following an 1, calorie plan, and you want to have a brownie that is calories, then you would only have 1, calories left for the day.

Eat fewer calories than you burn. The only surefire way to lose weight is to eat less than you burn over the course of a day. Sounds simple, but it takes work and consistency. If you want to lose weight and stay healthy, you need to start exercising.

Aim for 30 minutes of exercise times a week to get started. Try to tally your energy-output each day. It's helpful to keep track of these with pedometers, or other weight-loss tracking apps that you can use to make this easier. Read the section about exercise for more specific tips. Instead of thinking that you need to lose 20 pounds, think that you want to lose 1 to 2 pounds this week. When you do that, your hunger levels go down and you end up eating much fewer calories 1. Another benefit of cutting carbs is that it lowers insulin levels , causing your kidneys to shed excess sodium and water out of your body.

This reduces bloat and unnecessary water weight 2 , 3. It is not uncommon to lose up to 10 pounds sometimes more in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight or obese women 4. The low-carb group is eating until fullness, while the low-fat group is calorie-restricted and hungry. Cut the carbs and you will start to eat fewer calories automatically and without hunger 5.

Put simply, cutting carbs puts fat loss on autopilot. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20—50 grams per day.

The importance of eating plenty of protein cannot be overstated. This has been shown to boost metabolism by 80 to calories per day 6 , 7 , 8. When it comes to losing weight, protein is the king of nutrients. You can eat massive amounts of them without going over 20—50 net carbs per day. A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

It will make you feel miserable and abandon the plan. To see how you can assemble your meals, check out this low-carb meal plan and this list of healthy low-carb recipes. By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight 11 , Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.

It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc. But only this one higher carb day — if you start doing it more often than once per week you're not going to see much success on this plan.

2. Add 10 percent to the amount of daily calories you think you’re eating