How To Lose Weight Faster, But Healthier

No gimmicks, no lies — just science-based nutrition strategies to jump-start weight loss.

 

Lose 5 pounds in one week! It's a trope we see everywhere, and if you're someone who needs to drop some weight for health reasons or simply want to for yourself, it can sound pretty enticing. Technically it's possible for some people to lose that much in that time period, but it's not something I'd recommend, and it's definitely not a healthy approach — you might lose that much (which may be mostly water) on a low-carb or keto diet, but you'll likely gain it all back as soon as you decide it's time to eat carbs again. Plus, since weight loss, in general, is highly dependent on your metabolism and loads of other factors unique to you, including physical activity and body composition, that promise won't hold true for everyone. 

 

If you're still looking to lose weight, there are a few tips that hold true for almost all of us across the board — and they’re concepts that we can put into practice beginning right now.

 1.  Eat more veggies 

It’s that simple, I promise! If you think about making any meal mostly veggies (at least 50% of anything that you’re having), you’re on the right track to better health.

2. Build a better breakfast

All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down.

3. Skip the snacks

Based on my experience in nutrition counseling, most of us tend to snack on foods that aren’t nutrient-dense, but are high in calories. Major culprits often come in the form of refined grains like cereals, chips, crackers, and cookies but also calorie-packed drinks like juice and soda.

4. Eat mindfully

Slowing down to focus on things like the taste, textures, temperature, and smells of what you're eating can help you eat less. But mindful eating also means really focusing on what you're eating and when—this can help you identify unnecessary munching moments you may not realize you're engaging in throughout the day that may be tacking on extra calories. Try to avoid eating foods you don't choose for yourself. Think: food pushers at work or your kids’ leftovers. Noticing where your extra calories actually come from is another step to making better choices in the short and long term.

5. Drink more coffee

Start your day with a cup of joe. Caffeine is a natural diuretic, which can reduce bloating, andan excellent source of antioxidants, which protect your cells from damage. You can have up to 400 mg — about a venti Starbucks coffee — daily, according to the Dietary Guidelines for Americans. 

Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.

6. Skip sugary beverages

We just don't feel full by liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink just isn't as satisfying as eating a bowl of veggie- and protein-packed stir-fry. Skipping sugary beverages is often the easiest way to lose weight faster, and bonus, it's good for things like heart health and diabetes prevention too. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you'll have taken in at least 800 extra calories by nighttime — and you'll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)

7. Buy a set of 5 lb weights

Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down. 

How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep extensions right in your home or office. Mix in some new ab, arm, back, and leg moves if you like. Strength training just three to four times per week can lead to rapid improvement in not only weight loss, but also a range of motion, stability, and posture. 

8. Eat spicy foods - seriously!

It can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeño and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help you eat more slowly and avoid overeating. You're more likely to stay more mindful of when you're full. Some great choices besides hot peppers: ginger and turmeric.

9. Go to bed earlier

There's a ton of research that demonstrates getting less than the desired amount — about seven hours — of sleep per night can slow down your metabolism. Plus, when you're awake for longer, you're naturally more likely to snack on midnight munchies. So don't skimp on your ZZZ's, and you'll be rewarded with an extra edge when it comes to losing weight.

10. Keep a food journal

People who log everything they eat — especially those who log while they're eating — are more likely to lose weight and keep it off for the long haul, studies consistently indicate. The habit also takes less than 15 minutes per day on average when you do it regularly, according to a 2019 study published in Obesity.

Start tracking on an app like MyFitnessPal or use a regular notebook. It'll help you stay accountable for what you've eaten. Plus, you can easily identify areas that could use a little improvement when it's written out in front of you.

Information provided by Jaclyn London https://www.goodhousekeeping.com/health/diet-nutrition/advice/a17162/lose-weight-faster-karas-0302/