Tips & Tricks To Losing Weight Quickly

There's no shortage of weight-loss books, workout programs and diet plans available that promise fast and painless weight-loss. But it's surprisingly difficult to find basic slim-down strategies that don't require you to spend money on the latest weight-loss gimmick. The most reliable method for losing weight quickly relies on applying the basic rules of nutrition and fitness to a lifestyle you can live with every day.

Don't Be Afraid of Fat

Many people think dietary fat is the number-one enemy when it comes to losing weight. But choose your fats wisely, and they can actually help make the weight loss process easier and more enjoyable. Even a small amount of fat can make meals taste richer and seem more satisfying, which can keep you from feeling deprived and blowing your diet. Choose heart-healthy unsaturated fat sources such as nuts, seeds, peanut butter, olives, avocados, canola oil and fatty fish such as salmon.

Fill Up On Fiber

Low-calorie foods are an important part of a weight-loss plan, but if those foods don't include filling nutrients, they'll leave you hungry and reaching for more in no time. High-fiber foods such as whole-grain bread, pasta, cereal and rice and most fruits and vegetables are low in calories, but their fiber content fills you up and keeps you full as the fiber slowly digests, according to the Mayo Clinic.

Eat Plenty of Protein

Protein is typically thought of as an essential nutrient for building muscle, but it can also aid your weight loss efforts. Protein is more satiating than carbohydrates or fats, according to the American Journal of Clinical Nutrition, meaning that eating protein-rich foods can help you feel more satisfied and last longer between meals. To make protein work for you, include lean sources of protein such as white-meat poultry, low-fat dairy, eggs, fish, beans and lentils in every meal and snack.

Add Strength-Training To Your Workouts

Performing cardio exercise that elevates your heart rate is a smart strategy for losing weight, but many people make the mistake of focusing solely on cardio and skipping strength-training exercise. Adding muscle increases your metabolism, causing your body to burn more calories all day long, even at rest, according to the Weight-control Information Network. The ideal exercise plan for weight loss includes strength-training two to three times per week and cardio on other days.

Make Lifestyle Changes

If you want to lose weight and keep it off, you need to adopt lifestyle changes that you can live with forever. That means finding plenty of diet-friendly foods you like and choosing exercise you won't dread doing every week. You can make this process easier by cooking at home and experimenting with new recipes and by exercising with friends or trying new activities whenever your usual workout routine becomes mundane.