Dietary changes, like evaluating food and drink choices, can assist with faster weight loss. If you aren't paying attention, it's easy to consume high-calorie foods and beverages. In fact, nearly two-thirds of Americans are struggling with weight issues, according to MedlinePlus. Setting fast weight-loss goals that are healthy and provide nutritious food options will help shed unwanted pounds, but be sure to set your goals and develop a weight-loss plan in conjunction with your doctor.
Recommended Weight Loss
Set healthy weight-loss goals. The fastest weight-loss recommended is 1 to 2 lbs. weekly. Set calorie consumption targets based on your goals. For example, if you want the fastest weight loss, at a rate of 2 lbs. a week, you need to eat 1,000 calories fewer daily. That's because 2 lbs. of body fat is the equivalent of 7,000 calories.
Because women shouldn't drop below 1,200 daily calories and men should consume no less than 1,500 daily calories, consider combining diet changes with exercise. For example, cut 500 calories scaling back on high-calorie food and drink and burn 500 calories through daily activity.
Low-Calorie Foods
Cut calories effectively by selecting low-calorie foods high in volume. For example, carrots contain 52 calories in one cup, and grapefruits contain 38 calories for ½ serving of fruit. Fiber-rich foods, like whole-grain cereal, oatmeal or whole-grain toast are other options. Beans, peas and lentils are also high in fiber and protein. Egg whites and white meat are options, too.
Fat-Loss Foods
There are a few foods that may promote quicker weight loss. For example, eating monounsaturated fats increases your basal metabolic rate and prevents overeating, according to CBS News. Foods rich in this type of fat include avocados, nuts, and vegetable oils. Foods rich in soy may also assist with weight loss.
Weight Loss and Beverages
Drinking high-calorie beverages is an easy way to gain weight. Drop pounds quicker by closely monitoring beverage intake. Limit consumption of alcoholic beverages, which are high in calories. Cut back on soda and juice, as well. If you enjoy drinking soda, try carbonated water with a twist of lemon. Or, mix ¾ cup of sparkling water with ¼ cup of 100 percent juice. Swap your daily mocha for a sugar-free latté made with non-fat milk.
Member Comments