When you want to lose weight rapidly, it is important that you eat a balanced diet that includes all of the major food groups. All of your choices must be low-calorie, low-fat options that are nutrient-rich. In addition to eating a healthy diet, you also have to exercise daily for at least 60 minutes. By following this healthy lifestyle, you can expect to lose 1 to 2 lbs. per week, notes the Centers for Disease Control and Prevention, or CDC.
Step 1
Eat fresh fruits and vegetables. You need three to five servings of vegetables, such as 1/2 cup of cooked broccoli or 3/4 cup of all-natural vegetable juice daily. You need two to four servings of fruit per day. One medium banana or 3/4 cup of fruit juice is a serving. Try to stick to fresh or frozen fruits and vegetables. If you must choose canned, choose foods without any added salt, sugar or fat.
Step 2
Dine on lean meat and beans for protein. You need two to three servings daily, and each serving should be 2 to 3 oz. Salmon, eggs, skinless white meat chicken and lean cuts of beef, such as eye of round, and beans, such as black beans, are some examples of suitable choices for this food group.
Step 3
Add whole grains to your food choices daily. One whole grain tortilla, 1/2 cup of brown rice and one slice of whole grain bread are single servings of whole grains. You need 6 to 11 servings daily of grains. At least half of these servings should be whole grains.
Step 4
Include low-fat milk products in your diet. Skim milk, low-fat cheese and low-fat yogurt are some of the options you can choose. Each day, you need two to three servings of milk products. One cup of milk or 1 oz. of cheese counts as a single serving of dairy.
Step 5
Opt to eat a small amount of healthy oil each day. Canola oil, sunflower oil and full-fat salad dressing are some suitable options. One tablespoon of any one of these counts as a serving. You need one to two servings daily.
Tips and Warnings
- Because eating should be enjoyable, it is OK to treat yourself to sweets and other calorie-laden foods every now and then. This will help keep you from overindulging.
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