There are several research-backed strategies to help you increase the rate at which you lose weight. They involve simple dietary changes that are not drastic or difficult to implement. When seeking to lose weight fast, stay away from crash dieting, as overly rapid weight loss is not healthy.
Water
Simply drinking a couple of glasses of water before meals can speed weight loss, according to researchers at Virginia Tech University. Adopting this habit can help you to eat up to 90 fewer calories at each meal. Researchers found that dieters who adopted this habit lost five more pounds over a 12-week period than individuals who did not. Drinking water can also help you to lose weight faster because you are often replacing sugary drinks and other high-calorie beverages.
Dairy Products
Surprisingly, dairy products such as cheese and yogurt may contribute to weight loss, enabling individuals to lose weight faster than they would without including these foods in their diets, say researchers at the University of Tennessee. Dieters who included three to four servings of dairy in their daily diet lost 5 percent more of their total body weight in a 24-week period than those who ate a diet low in dairy. To control the total number of calories you consume each day, choose low-fat or non-fat versions of your favorite dairy products.
Protein
In a review of weight loss studies, the Harvard School of Public Health notes that people who eat a high-protein, low-carbohydrate weight loss diet tend to lose weight faster than people who eat a diet high in carbohydrates. Maintaining the weight you lose on a low-carb diet may be difficult, however. Cut refined carbohydrates like sugar and white flour from your diet to see a difference in your overall health as well as your weight. Eat healthy low-fat cuts of meat to increase your protein intake without eating too many calories or consuming excessive amounts of saturated fat.
Exercise
Exercise may be the most important thing you can do to lose weight fast. Getting out of the house every day and spending an hour riding a bike, hiking or going for a run can help you to lose an extra pound a week without cutting any additional calories from your diet. To lose weight fast, spend a weekend doing a century bike ride or backpacking, as the cumulative hours you spend doing the activity will burn literally thousands of calories.
Member Comments