Millions of people fall victim to fad diets each year, according to the American Dietetic Association. In most cases, the rapid weight loss promoted by these plans isn't healthy. However, you can quickly lose 1 to 2 lbs. weekly with safe and effective diet changes. Focusing on foods that are low in calories and keep you feeling full throughout the day will assist in long-term weight loss.
Step 1
Plan your weight loss. The fastest a person should lose weight is 1 to 2 lbs. weekly, according to MayoClinic.com. Loose 1 lb. by consuming 3,500 calories less weekly. You can meet this goal through diet and exercise combined. For example, you can burn 250 calories through exercise and eat 250 calories less daily.
Step 2
Eat healthy carbohydrates. Carbohydrates are a healthy part of a well-balanced diet, according to the American Dietetic Association. Select nutrient-rich choices, such as whole and fortified grains. Eat six to seven servings daily. Whole wheat products, which are rich in fiber, will help you feel full longer.
Step 3
Fill up on fruits and vegetables. Vegetables and fruits are typically low in calories but high in density. Aim to eat fruit and vegetables with every meal. According to the American Dietetic Association, 2 cups of fruits and 2-1/2 cups of vegetables should be eaten daily.
Step 4
Stock up on lean protein. Sometimes, people cut back on protein sources to trim fat. This is a mistake, according to the American Dietetic Association. Curb hunger and expedite weight loss by including lean protein with every meal. Eat egg whites with breakfast, skinless chicken with lunch and fresh water fish with dinner. Eating plenty of lean protein throughout the day may curb your hunger for high-fat snacks.
Step 5
Watch your portions. Hundreds of extra calories are consumed by not measuring out portions. Measure out your food to ensure you are counting every bite. A meal time should last about 30 minutes, according to MayoClinic.com. If you are eating your meal quicker than this, you might be eating too many calories. Your body doesn't have an opportunity to tell you to stop eating.
Tips and Warnings
- Eat plenty of calcium to minimize your risk for high blood pressure and colon cancer, according to the American Dietetic Association. High-calcium foods include low-fat yogurt, milk and tofu. Green leafy vegetables also have plenty of calcium.
- Don't forget to get plenty of iron. Women who are deficient in iron are at higher risk for health issues, such as anemia. Prevent anemia by getting 15 mg of iron daily.
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