Fad diets promise fast weight-loss. This type of weight-loss, however, doesn't usually last long-term. The most effective way to lose weight quickly is through a reduced calorie healthy eating plan. You need to monitor calorie consumption and select foods that provide the most benefit for each calorie. The fastest weight-loss recommended is one to two pounds per week.
Counting Calories
If you want to lose weight through a healthy diet plan, paying attention to calories is important. Each food you consume has a specific amount of calories. Eating foods high in calories may cause weight-gain. Your daily calorie needs vary, based on your activity level, gender and age. Women typically require fewer calories than men.
Serving Sizes
Losing weight quickly requires selecting foods from all the major food groups. The majority of your diet should be made up of fruits and vegetables. Eat a minimum of three servings of vegetables and four servings of fruits daily. The majority of your carbohydrates are whole-grains. Aim for four to eight servings daily. You also need three to seven servings of protein and dairy and three to five servings of fat.
Measuring Portions
For quicker weight-loss, pay careful attention to portion sizes. Measure out foods and snacks to ensure you aren't overeating. When a measuring cup isn't available, visual cues help estimate serving sizes. For example, when eating cheese, an ounce is the size of two dice. Aim to eat no more than a handful of snack food, which is 1oz to 2 oz. A serving of fish, which is about 3oz is the size of a cassette tape or deck of cards. A serving of pasta, which is ½ cup, is about the size of half a baseball. Learning these visual cues will assist in avoiding excess calorie consumption.
Weight-Loss Foods
Another option for boosting your fat-loss is selecting foods with the ability to increase weight-loss. For example, almonds are high in fiber, which helps curb hunger. However, the body also doesn't absorb all of the fat in almonds, resulting is quicker weight-loss. Eggs are another food linked to curbing hunger. Eat an egg daily to assist with weight-loss. However, if you struggle with high-cholesterol, discuss this with your doctor first. Eating apples daily might also increase your weight-loss. Women who eat three apples daily lost more weight than non-apple eating counter-parts.
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