Fish oil has a variety of health benefits. These beneficial oils, known as docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA, have been found to reduce triglycerides and decrease your risk of high blood pressure and heart disease. When incorporated into a plan of healthy eating and regular physical activity, fish oil can also help you lose weight fast. You can also enjoy improved cardiovascular health and immunity while attaining your goal weight.
Step 1
Talk with your doctor about taking a fish oil supplement. Fish oil supplements can help improve health, but can also interact with some medications and medical conditions. Additionally, fish oil supplements ideally should provide both EPA and DHA, so be sure to read labels on potential sources of fish oil. Look for a supplement that contains 180 mg of EPA combined with 120 mg of DHA.
Step 2
Eat at least two servings of fatty fish a week. Fish that are higher in fat, such as salmon and mackerel, contain generous amounts of fish oil. When combined with a well-rounded meal that contains steamed, fresh or blanched vegetables and a whole grain starch such as brown rice, you'll find yourself eating fewer calories overall. In addition, you'll feel fuller longer, thanks to the fiber and fish oil that satisfy your body's needs for these important nutrients.
Step 3
Engage in regular physical activity for 30 minutes five days a week. Essential fatty acids are necessary for your body's immune and cardiovascular health. Implementing a plan of exercise in addition to supplementing your diet with fish oils helps to increase your metabolism so you lose weight fast. You'll also be decreasing your vulnerability to illnesses that can thwart your efforts to exercise, and you'll probably notice an improvement in your mood.
Step 4
Avoid eating highly processed foods that are often sources of saturated fats. Unlike fish oil, hydrogenated and partially hydrogenated fats that are typically found in convenience foods contribute to your risk of cardiovascular disease and diabetes. Saturated fats are not essential, nor are they useful when you want to lose weight fast. Emphasize fresh fruits, vegetables, whole grains, lean meats, low-fat dairy and fish as your primary sources of fuel.
Tips and Warnings
- Always check with your doctor before making significant changes to your diet, adding a dietary supplement or implementing a plan of physical activity.
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