Most health professionals will recommend cutting out anywhere from 500-750 calories daily. This will yield about a 1–2-pound weight loss each week. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Never consume less than 1,200 calories per day. Eating fewer calories than this will make it almost impossible to consume enough nutrients to sustain daily bodily functions. Also, your body can go into starvation mode, retaining what nutrients it does receive, and inhibiting your metabolism. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Start keeping track of the calorie content of all the foods you eat and measuring your portion sizes. Read nutrition labels or use online calorie calculators like Calorie King or MyFitnessPal for calorie information.
Studies show that diets comprised of mostly lean proteins and vegetables result in quicker weight loss compared to other dieting styles (like low-fat diets). [6] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Include a variety of lean protein options like poultry, eggs, low-fat dairy, seafood, legumes or lean beef. Non-starchy vegetables should be eaten at each meal and snack. Choose items like broccoli, green-leaf salad, cauliflower, green beans, artichokes, eggplants, Brussels sprouts, celery, kale, Swiss chard, asparagus, or tomatoes. Although starchier vegetables are a healthy choice, they are higher in carbohydrates which you should limit to some degree if you want fast weight loss. [7] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source These include vegetables like carrots, peas, corn, potatoes and sweet potatoes.
Include 1 serving of fruit daily. Choose 1/2 cup of chopped fruit or eat one small whole piece. [8] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source If you choose to eat a grain based food, try to choose 100% whole grains. These foods are higher in fiber and other essential nutrients. One serving of whole grains is about 1 oz or 1/2 cup. [9] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
Having the occasional snack may be appropriate. If you’re choosing to snack, keep the calories below 150 per snack. [11] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Include some lean protein to help keep you satisfied until your next meal and a fruit or vegetable for an extra hit of fiber, vitamins, and minerals. Have a snack if there is more than two hours prior to your next meal or before or after a workout.
Most experts will tell you to drink at least eight 8-oz glasses of water per day. They may even suggest consuming up to 13 glasses daily depending on gender and activity level. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you struggle with overeating, then drink two full glasses of water before each meal to help fill your stomach up. People oftentimes mistake thirst for hunger. If you find yourself desperately craving a snack but are not physically hungry, chances are that you’re dehydrated.
If you must eat out, order a healthier option. You could try: salad with some type of lean protein (like salmon, chicken, or tofu) and ask for the dressing on the side, simply grilled protein with a side of steamed vegetables or split a higher-calorie entree with friends or family. [13] X Expert Source Pouya Shafipour, MD, MSBoard Certified Family Medicine Specialist Expert Interview. 8 May 2020. You may also want to consider packing a lunch to bring with you to school or work. This may also help save you money.
Aim to get at least 150 minutes per week of aerobic exercise. If you can, aim for 300 minutes weekly to burn even more calories. [14] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Exercises include jogging, hiking, biking, swimming, kickboxing, and dancing–basically anything that gets your heart rate up and makes you sweat. [15] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
The more muscle mass you have, the more calories your body burns at rest. This is due to the increase in your metabolism as you gain muscle mass. Aim for at least two days of strength or resistance training. You can increase this to three to four as long as you provide a rest day for each worked muscle group. [16] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source To get toned without adding bulk, do many reps with a low resistance weight. For more bulk, do fewer reps with a higher resistance weight.
If you choose decaffeinated tea or coffee, these beverages can also count towards your daily fluid goals. Beware of calorie-ridden “coffee drinks” like flavored lattes and mochas, some of which contain almost 400 calories. [18] X Research source Always choose sugar-free items when possible.
Some studies have shown that chewing gum simulates eating and tells your brain you’re “satisfied. " This chewing sensation can decrease your appetite and provide a sense of satiety. The same principle applies to hard candies. In addition, they will generally last longer as they dissolve in your mouth.
Weight stalls are when you’ve been actively losing weight and for a week or more you notice that your weight has not decreased. [19] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source There are a variety of reasons behind weight stalls. [20] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Review your exercise patterns, food journal if you’ve been keeping one and any other lifestyle habits. If you’ve been slacking at exercise or snacking more than usual, this may be the cause of your weight stall; however, even if you’ve stayed 100% on track, it can be normal to experience a stall. When you’ve hit a weight plateau, ensure you’re sticking to your plan and be patient. As your body adjusts to your new weight, you should see your weight loss restart.
Studies have shown that journaling can help dieters in a variety of ways. Keeping track of your food will help keep you accountable. [21] X Research source Also, seeing your progress can be a motivating factor to keep you on track.
Ask friends of family members to help you stay accountable. Share with them your diet, exercise, and lifestyle plan. You may feel less tempted to slip up around people who know what your goals are. It might also be a good idea to go through weight loss together. Studies have shown that when you exercise or diet together with friends, this support group helps everyone involved be more successful long-term.
Consider yoga, meditation, positive visualization, going for a walk in nature, laughing with a friend, or doing something creative to help reduce your stress.
