People who are determined to lose weight often want to do so in a quick, easy way. However, losing weight quickly can be unhealthy or even dangerous. It is almost always better to lose weight in a slow, steady and healthy way, but you can employ certain strategies that can speed up your weight loss. Check with your health practitioner to uncover any conditions that need to be addressed, because getting these challenges under control could make your weight loss much quicker and easier.
Stay Hydrated
Drink more water. You need at least ½ ounce of water for every pound that you weigh, so if you weight 160 pounds, drink at least 80 ounces -- about 10 glasses -- of water every day.
Cut Calories and Portions
Decrease the number of calories you consume, which might involve shrinking your portion sizes. Use smaller plates when you are serving yourself a meal, or when you are at a restaurant, set aside at least half of your portion of food and take it home. Avoid eating directly out of food packages, because otherwise you lose track of how much you are eating.
Reduce Sugar
Reduce sugars of all types from your diet. Do so by limiting or eliminating sweet drinks, such as soft drinks, juices and coffee beverages. These can be loaded with empty calories and sugar.
Ban Fast Food and Junk Food
Eliminate or drastically limit the fast food and junk food that you consume. These types of foods are usually high in unhealthy fats and salt, and low in nutrients.
Beware of Food Additives
Avoid foods that contain additives like fructose and monosodium glutamate, or MSG. According to the journal "Obesity," people who eat food containing MSG run a much higher risk of being overweight. The Center for Science in the Public Interest says that eating large quantities of fructose can contribute to weight gain. Other ingredients to avoid include artificial colors, flavors and sweeteners. Carefully read food labels, and when in doubt, do not buy a food item.
Heed Food Allergies
According to Cell Science Systems, eating foods to which you are allergic or sensitive can contribute to weight gain, because "a person's body perceives the food as a poison and limits digestion of nutrients, thus causing the body to store fat." Common food allergens include gluten, dairy, soy and corn. Wheat, oats, barley and rye are grains that contain gluten.
Reduce Grains and Carbohydrates
A simple yet quick way to lose weight is by eliminating or drastically reducing the simple carbohydrates and grains, such as white breads and rice, in your diet. These are high in carbohydrate grams and lower in vitamins and minerals. A diet high in carbohydrates can promote weight gain, so you are better off focusing on nutrient-dense foods. If you do include grains, make sure they are high-quality and preferably organic whole grains.
Eat More Vegetables
Increase the quantities of vegetables you include in your diet, especially low-glycemic ones, because vegetables are low in calories yet packed with nutrients. Examples include leafy greens, such as spinach, chard and kale, plus broccoli, zucchini and celery.
Exercise
Incorporate 30 to 60 minutes of exercise per day, and include an easy activity like walking or bicycling, as well as strength training, such as lifting hand weights or using resistance bands.
Keep Moving
In addition to exercise, keep yourself moving throughout the day. Avoid sinking into a sedentary lifestyle that involves sitting at a desk or on the sofa too much of the time. Use the stairs instead of elevators when possible, and park your car further away from the building when you go to the grocery store. Every hour throughout the day, get up from sitting and do some stretches or jump on a mini trampoline for a few minutes.
References
- Health Castle: 10 Tips for Easy Weight Loss
- Cell Science Systems: Weight Gain and Obesity
- Lasting Weight Loss: Quick Weight Loss Tips---Top Tips for Weight Loss
- Mayo Clinic: Weight Loss: 6 Strategies for Success
- Mayo Clinic: Why Do Doctors Recommend a Slow Rate of Weight Loss? What's Wrong With Fast Weight Loss?
- Harvard School of Public Health: The Nutrition Source--Carbohydrates: Good Carbs Guide the Way
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