How To Lose Weight Faster, But Safely

 

How To Lose Weight Faster, But Safely

Lose 5 pounds in one week! It's a trope we see everywhere. And while it’s possible that someone can lose that much in that time period, it really depends on your metabolism and loads of other factors unique to you, including physical activity and body composition.

Weight loss ultimately comes back to the concept of calories in, calories out: Eat less than you burn and you’ll lose weight. And while it’s possible to lose water weight quickly on a low-carb diet, I certainly wouldn’t advocate for it. The diet itself can trick you into thinking that this eating style is working — when really, you might gain back what you lost as soon as you eat carbs again. That can feel incredibly dispiriting if you want results that last longer than a week.

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. Skipping sugary beverages is often the easiest way to lose weight faster. You don’t feel full from drinks, so swapping those out for sparkling water or unsweetened tea and coffee is the best place to start.

If you're looking to speed up weight loss, be mindful of the foods you eat that 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.

In my experience, there are a few other 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.

So, here’s where to start:

1. Eat more vegetables, all of the time.

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 and weight loss.

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 without sacrifice.

3. Drink more coffee.

Start your day with a cup of joe. Caffeine is a natural diuretic, which can reduce bloating, and an 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.

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4. 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. 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.)

5. Buy a set of 5-pound 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 range of motion, stability, and posture.

6. 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 less likely to wolf down that plate of spicy spaghetti — and therefore stay more mindful of when you're full. Some great choices besides hot peppers: ginger and turmeric.