Weight loss pills and fad diets are marketed as fast fixes to help you shed pounds with little effort involved, but weight loss boils down to one thing: calories. Weight loss revolves around creating a calorie deficit by burning more calories than you eat. If you don't have extra time to invest into your diet plan, there are fast ways to help you lose weight on a diet. Making quick changes in your daily habits can help you create a calorie deficit and encourage weight loss.
Healthy Meal Changes
Adjusting a few of your regular food choices throughout the day can help you decrease the amount of calories you consume to help you lose weight. Making small changes can help you cut about 200 calories daily. Instead of ordering your usual morning bagel with cream cheese or butter, switch to a slice of whole grain toast with 2 tbsp of peanut butter. When eating breakfast, lunch or dinner, leave ¼ of your meal on your plate. Stay away from junk foods at work, such as the office candy bowl.
Alcohol Consumption
Resist the urge to go to happy hour if you want to lose weight. Drinking alcoholic beverages while dieting can sabotage your weight loss efforts. Alcohol contains empty calories or calories with no nutritional value, which can cause weight gain. One and a half oz. of vodka with 1 cup of cranberry juice can pack in about 230 calories, according to the University of Illinois, McKinley Health Center. Drinking just a couple of these on a daily basis can add up to a 1lb. weight gain per week. Try a club soda with a twist of lime to save yourself the additional calories.
Increased Activity Levels
Staying physically active while dieting helps increase the number of calories you burn to assist in weight loss. Burning calories doesn't require long, drawn-out workouts. You can make adjustments to your daily routine to increase the number of calories you burn. Take the stairs instead of the elevator. Walk to or from work instead of driving. Spend some time doing housework or gardening. One hour of housework can burn 246 calories. and one hour of gardening can burn 281 calories for a 155-lb. adult, according to NutriStrategy.com.
Considerations
Don't go overboard when trying to cut back on calories. Consider speaking with a dietitian if you are unsure of the number of calories you need, based on your health, body type and activity levels. Set realistic weight loss goals. Aim to lose between 1 to 2 lbs. per week for safe, healthy weight loss. Consult your physician before you begin a diet program.
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