A rate of 1 or 2 lbs. weekly is the fastest you can lose weight without risking your health and increasing the chance of the weight coming back. Cutting 500 to 1,000 calories a day from your diet can help you achieve this maximum rate. You can start eliminating these excess calories naturally by adjusting your current diet.
Low-Calorie Whole Foods
Minimally processed foods often contain fewer calories and more nutrients than highly processed ones. Whole grains, vegetables and fruits, legumes, lean meats and fish, and low- or non-fat dairy products should be the foundation of your diet. Steamed vegetables are lower in fat and calories than breaded, fried vegetables. Whole grain products like whole grain bread and brown rice provide more filling fiber than refined grain products like white bread. Instead of snacking on crackers, candy and pastries, fill up on vegetable-based or meat broth soup or snack on sliced vegetables with a healthy dip like cottage cheese or hummus.
Smart Beverage Choices
Switching from high-calorie drinks like regular cola and fruit juices to low-calorie drinks like water and unsweetened tea helps you cut calories without feeling hungry. If you dislike plain water, flavor sparkling water with 100 percent fruit juice. For lower-calorie lattes, use low-fat or fat-free milk and avoid flavor syrups and whipped cream. Cutting back on alcohol, particularly beer, liqueurs and wine coolers, also reduces your calorie intake.
Diet-Friendly Fats
Omega-3 polyunsaturated fatty acids may help you feel fuller and burn more body fat, note experts from the University of Connecticut. Studies showing these effects were created with marine sources of omega-3 fatty acids, which include oily fish like salmon and cod. Walnuts, walnut oil, flax seeds and flax seed oil provide omega-3 fatty acids, too. Monounsaturated fatty acids from vegetable oils, nuts, and avocados also help you feel full, but they don't promote weight gain.
Enjoyable Exercise
Around 60 to 90 minutes of moderate-intensity activity most days of the week can help you lose weight faster than through diet alone. If you're a beginner, start with 10- to 20-minute sessions and gradually lengthen your workouts. Picking something you enjoy helps you stick with your exercise routine. Swimming, basketball, tennis, soccer, golfing and dancing all burn significant amounts of calories. A hula hoop, jump rope or trampoline can make exercise feel more like play.
References
- University of Maryland: Common-Sense Strategies to Long-Term Weight Loss; Michelle Murray; January 2011
- Centers for Disease Control and Prevention: Eat More, Weigh Less; Feb. 15, 2011
- Centers for Disease Control and Prevention: Rethink Your Drink; Feb. 15, 2011
- Columbia University: Do Drinking and Weight Loss Mix; Sept. 10, 2007
- University of Connecticut: Omega-3 Fatty Acids -- A Role in Reducing Obesity and Diabetes; Jeffrey Kim and Dr. Bruce A. Watkins
- University of Michigan: Healing Foods Pyramid: Healthy Fats; Monica Myklebust, M.D., and Jenna Wunder, M.P.H., R.D.; 2010
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