No gimmicks, lies, and extreme methods — just simple evidence-based nutrition strategies that work and that will help you lose weight fast but safely.
I’m not gonna lie, neither will I share some extreme methods. Instead, I will share with you simple science-based nutrition strategies that really work. You must have seen ads like these Lose 10 pounds in two weeks!
You better not fall for these gimmicks, as if you are someone who is looking to shed that extra weight, these ads will look very enticing. It is not like you can not lose that much weight in that time period but it is not advisable according to nutrition experts and definitely not healthy. The reason is that the quicker you lose weight the more likely you are to gain it back as soon as you decide to eat like a normal person again.
Also read: What to eat to be healthy? || When to eat to be healthy? and How to eat to be healthy
Also, each and every person is made differently so it is unlikely to work for you even though it might be working very well for someone you know, as your metabolism and other factors might differ from others. But that doesn’t mean that you cannot lose weight. There are a few healthy tips recommended by nutritionists and health enthusiasts which really work. And if you follow them it is bound to show results. All it needs is discipline and practicing what is taught rigorously.
How to Lose Weight Fast and Safely
1. Lose weight fast by increasing your veggie intake
If you are planning on losing weight then the one thing you must consider including in your diet is vegetables especially green veggies. If you want to lose weight you must reduce your calorie intake, therefore you will have to control your diet. Eating unhealthy is the major reason for health disasters going on in our world at present. Eating unhealthy foods is the major cause of obesity, stress, and other life-threatening diseases.
If you are looking to lose weight without losing your energy you should exclude sugars and limit your carbohydrate intake. In general, you can remove rice, bread, and potato from your plate and also avoid eating outside so as to avoid junk foods and oily foods. If you love snacking and eating junk food you have to give up on that habit. To lose weight you have to include low-calorie foods such as fruits and vegetables. Eat as many green vegetables and fruits as you want to without any fear of gaining weight.
2. Eat a better breakfast to lose weight fast
Breakfast is the most important meal of the day therefore you should take care of what you eat in your breakfast because what you eat in your breakfast will give you the energy to work the whole day or will make you lethargic the whole day.
If you eat the correct breakfast it can help you in maintaining your weight and provide you with lots of energy to work the whole day. Also in some studies, it has been found that not eating proper breakfast leads you to gain weight which ly opposite to what people think. Therefore whatever you do, do not skip your breakfast as it is the most important meal of the day.
Your breakfast should be highly nutritious as it is the first meal of the day and it is the first food item that your body consumes so make sure when you break your fast in the morning you take the most nutritious meal of your day within the first two hours when you wake up.
Make sure that the breakfast that you eat should contain the proper amount of proteins, minerals, vitamins, and other vital nutrients required for your body. Now we will talk about the best breakfast foods to lose weight. Read more on this topic here: The best breakfast foods for weight loss, according to Researchers
3. Lose weight fast by Snacking smartly
If you are looking to lose weight then you must stay away from junk and processed foods. Also when you are feeling hungry drink water instead of snacking on junk foods many times what looks like hunger is not hunger and can be overcome by drinking water, which will also help you in avoiding junk foods and unhealthy snacking.
Most often what you eat will decide whether you will lose weight or not. But even after knowing this, if you are unable to reduce your unhealthy snacking habits, then this post is just for you. Snacking all the time and that too snacking on products that are unhealthy increases your calorie intake which will definitely help you gain weight. But don’t worry if you are a snack lover then I have got you covered.
If you are someone who loves to snack but still wants to lose weight then keep on reading. These roasted snacks are a very good option that I am going to share as they contain very little calories. Replace your snacks with these 5 roasted snacks to lose weight:
- Roasted Lotus seeds
- Roasted Almonds
- Roasted seeds
- Roasted chickpeas
- Roasted Groundnuts
4. Lose weight fast by Eating mindfully
Food is a part of our life and a rather important one. What you eat, you become like that. Whatever you eat has an effect on your body. Keep on reading to understand what you should eat and how you should eat?
Today you are running after your career. You are so busy that you don’t get proper time to eat properly. You are busy the whole day and even after you return from your office you might be busy as you carry some of the work to your home. Due to this hectic schedule often ignore your food and do not eat it the way it should be eaten. You just aim at finishing your food due to which you stuff all of it at once and run for your office or you leave your breakfast and leave the table without eating properly because you are getting late.
Often these are the reasons that you do not chew your food properly. Often you don’t even know what is the taste of the food you just ate or what you ate? Which is the major reason for weight gain and sooner you will lose your energy levels if you continue to eat like this. If you are someone who is experiencing the same kindly mention it in the comments section. But what if I tell you that just by eating properly you can improve your mental health and body health. This proper eating technique is known as Mindful eating.
If you do anything with all your mind and soul that is if you give your100% on any work you are bound to taste success in that field. The same goes for food. If you focus your concentration on the food you are eating and eat it slowly by enjoying its taste, you are bound to see the results. This is a form of meditation. By mindful eating, you can feel how much is required by your body and you will stop overeating immediately.
5. Lose weight fast by skipping sugary beverages.
The consumption of sugar in any form is one of the major reason for obesity in our world. Apart from obesity there are many other diseases which are cost by eating or consuming sugar in one form or the other specially if you are very fond of sugary drinks you must stop consuming them right away.
Therefore it is no brainer that whenever people plan to lose weight they just start avoiding sugary diet and remove sugar and other sugar related items from there diet. It is a very simple thing to say but a very difficult process to follow as sugar is very addictive and avoiding it for a longer duration is a challenge.
According to science and researchers sugar is not required by our body instead it is a necessity for our brains. This is the reason why it is so tough to quit sugar. But is it really necessary to quit sugar to lose weight, let us understand.
Nutritionist tell us that sugar contains lot of calories and consuming sugar increases our blood sugar levels which in turn makes you crave for more sugar and when you end up eating more sugar and food you are bound to gain weight. Therefore since you cannot avoid this craving you can avoid or control the foods you eat when you crave for sugar such as instead of eating food items made of process sugar you can eat fruits and natural sugar or jaggery and honey.
So limit your intake of sugary beverages such as soda, packaged juices, coffee, tea and alcoholic beverages. If you consume each of the above-mentioned drinks, by night time you would have consumed an extra 800 calories. Therefore limit your intake of sugary drinks to get better health and avoid diseases.
6. Lose weight fast by Starting strength training.
It is a no-brainer that weight training is one of the easiest and fastest ways to lose weight for most of us. It is a proven fact and not a myth that both men and women when they go through weight training they tend to lose weight quickly and get into shape very fast.
According to a fitness specialist of a leading gymnasium chain, they suggested that especially for women weight training is a necessity and they should in one way or the other try to lift more often as it will help them lose weight quickly and apart from that it will give your body shape and will make you energetic. So ladies if you are reading this block start lifting more often to get a toned body.
Women for you lift weights aggressively after ovulation and reduce the intensity during the periods.
As opposed to the thinking that lifting weights will make women more manly, it will give you a well-toned body. Women, in general, contain 10% testosterone levels of men therefore rest assured lifting weights will in no way make you look like a man or increase the main features of your body.
7. Spice up your life and lose weight fast
Spices and spicy food are great if you are looking to lose weight. This is because of a compound present in most peppers (capsaicin). Capsaicin is also known to release stress hormones on consumption which can lead your body to activate the fight or flight mode which in turn burns the calories quickly. Also, it has been noticed that when eating spicy food people tend to eat slow which helps them in digesting the food properly.
There are many types of spices apart from peppers. India is a great place to be if you love spices. Indians have truck loads of spices. You can include red pepper, black pepper, ginger, garlic, cumin, mustard, and many more spices to become healthier and lose weight.
8. Go to bed earlier to lose weight fast
If you are unable to lose weight even after a lot of dieting and exercise, then there is a great chance that your weight gain is due to irregular sleep. You should start taking proper sleep at the night to lose weight. To lose weight you might have started taking healthy food started exercising and reduced the intake of calories but are still unable to lose weight.
But have you ever thought that your sleep cycle has also a lot to do with your weight gain? Yes, it is true and scientifically proven that how you sleep and for how long you sleep have a lot to do with your body’s weight. According to the National sleep foundation, people should sleep for at least 7 to 9 hours the night to restore their health.
Due to less amount of sleep, your body is under pressure and it may leave to release cortisol which is a stress hormone which in turn causes the release of ghrelin hormone which causes hunger.
In order for you to lose weight, you are metabolism should be perfect. A lot many studies revealed at your metabolism is directly linked to your sleep pattern if you are sleeping properly your metabolism will be good but any disturbance in your sleep will slow down your metabolism.
But make sure you don’t oversleep as sleeping for more than 9 hours can cause anemia and depression therefore try to keep a balance in your sleep cycle and you will find that you will lose weight naturally by doing little than you were doing before.
9. Keep a food journal and lose weight fast
There are several studies which point to a fat that people who maintain food journals are more likely to lose weight and keep it that way then those who don’t maintain food journals. In fact one study show that people who maintained food diary 7 days a week lost about twice the weight than those who didn’t keep any food records
Now you might be thinking that how does writing down what you eat and drink in a food journal has to do with your weight loss?
First thing is that the new maintain a food journal and write down everything you eat and drink it makes you aware of what you are eating and how much you are eating this will definitely help you in cutting down the mindless smacking you do and it will help you in recognising the food you eat and help you in fighting over eating.
One nutritionist told us laughingly that one of our client told me that she would often rec considered eating something because she does not want to write it down.
Now that you know the benefits of keeping a food diary and general you should start maintaining it at least 5 days of week to find the benefits it has to offer and let me know in the comments if you lose any weight after you start maintaining food journal.
10. Take a walk to lose weight fast
In recent years your lifestyle has a lot to do and is a major factor in determining your health. According to World health organisation your health and the quality of your life as a 60% correlation. If your lifestyle is hectic your bound to have some health issues. According to specialists you should start walking to get better health and stay healthy.
Walking everyday keeps your whole body active there for you should make it a point to walk everyday for 20 to 25 minutes in the morning and after having your dinner in the evening. There are numerous benefits of walking such as
If you walk daily in the morning and evening it can 1 up to 3500 calories which will help you in keeping your weight under check and if you are obese it will help you lose weight. Walking is a exercise which can be and should be done by all age groups.
If you walk 10000 steps daily it will keep your heart healthy and it will keep you safe from many health issues as it increases the blood circulation and also helps in keeping the cholesterol levels under check.
Walking also helps in keeping your lungs healthy in the past 2 years during a lot of us affected due to the covered virus which directly impacts on the lungs therefore you should make it a point to walk for 10000 steps daily to make your lungs healthy and stronger than before so that it will keep you healthy and energetic and will help you fight search virus infections.
11. Resist the urge to skip a meal to Lose weight fast
A lot of people think that’s skipping meals will help them lose weight quickly which is the totally wrong sentiment and is not at all true. If you also think that skipping meals will help you lose weight then read further. People now a days use new techniques to lose weight, some of you practice dieting, then some of you spend hours in the gym and there are some of you who sleep in the night without eating anything because they think that it will help them lose weight.
You should always eat something in the night, but make sure that it is light on your stomach so that it can be digested easily and on top of that if it has less calories then it is too good. If you eat heavy foods in the night then you might feel uneasiness which will disturb your whole sleep and you will wake up in the morning feeling tired.
One of the famous nutritionist Dr Batra told in an Instagram post that if you want to lose weight quickly then don’t skip your meals. It has been seen that many people replace their mails with salads or sometimes they even skip their meal which definitely helps in reducing the calories but in the longer run your body will feel the pressure as it will not have the energy required to function properly.
If you skip meals you might face one or many such issues
- Irregular sleep
- Vitamins and minerals deficiency
- Slow down of metabolism
- Overeating which will cause weight gain
I hope you would have understood the importance of eating healthy meals and that you will not skip meals rather you will make healthier food choices to remain healthy and lose weight quickly.
12. Eat your H2O and Lose weight fast
You know find it very difficult to lose weight and maintain a healthy weight as you get older. You might have heard or felt that even if you eat less you are still unable to lose weight this is because as you age your metabolism becomes slow. As you age a little increase in your gallery intake combined with lower physical activity and many hormonal ships due to age factor leads to weight gain over time which is very harmful to your overall health.
Nutritionists suggest at consuming more water can help you lose weight and keep it away not just in the form of beverages but also in the form of food that you eat.
There are some meal tricks that you should try such as it more to eat less and one more trick is eating food that contains high H2O or water content. Some of the foods that contain higher water content are
You should start including these food items and many other such food items which contain high water content.
It will help you reduce your gallery intake and will keep you fuller for a longer time period and since it has higher water content it will help you in keeping your body healthy and lose weight naturally and quickly.
13. Lose weight fast by munching on mineral-rich foods.
Your body needs minerals and nutrients to perform a lot of functions such as carrying blood to your vital organs and relaying signals to your brain. Calcium and magnesium are too very important minerals data required by your body to maintain up to 300 vital functions in your body. There are certain minerals and vitamins which are very helpful if you want to lose weight.
If you have tried dieting gone to the gym and spent hours there exercising but still haven’t lost weight then it is time you should consider that there might be some deficiency of minerals and vitamins in your body full stop it is time to look at the food that you consume as eating process and junk food will deprive you of the essential vitamins and minerals that are required to perform vital functions and also lose weight naturally.
Now, as soon as you hear that you might have a deficiency of vitamins and minerals you might run to straight away buy vitamins and minerals supplements from the medical shops but hold on to that thought as much as possible you should consider fulfilling your minerals and vitamins needs naturally by eating healthy food.
Some minerals that will help you Lose weight are
It is required to regulate blood glucose levels in your body and your blood glucose level matters a lot when it comes to weight loss. Magnesium helps to keep your mind calm and decreases stress levels in your body. Some rich sources of magnesium are almonds pumpkin seeds peanuts flaxseed capsicum and chia seeds.
calcium is one of the very important minerals required to burn fat that is stored in your body. It makes you feel fuller for longer. If you take recommended daily dose of calcium it is highly likely that you will not develop belly fat and will keep your weight in check. Adequate calcium levels in your body help you in lowering your calcitriol levels which helps in the breakdown of fat and lesser production of fat cells which will help you lose weight effectively. Some rich sources of calcium are milk all dairy milk products dry fruits nuts etc.
iron is a very important mineral because if there is any drop in iron levels in your body you will immediately feel a lack of energy. Iron is needed by your body to transfer oxygen to all parts of your body to the cells present in your body. If your iron levels are low there is a high chance that you will gain weight because it directly affects the thyroid gland which can lead to hypothyroidism which will make it quite difficult to lose weight. Try to include foods that are rich in iron such as spinach and other green vegetables and try to make food in iron vessels which will help you absorb iron easily and will ensure proper iron levels in your body.
hypothyroidism is a condition when your thyroid gland does not produce enough hormones which fill in done make you gain weight full stop when there is a deficiency of zinc your thyroid gland will malfunction and will not produce enough thyroid hormone which will lead to weight gain. Zinc also boosts metabolism and helps in burning extra calories. Therefore you should include zinc definitely in your meals and fruits to lose weight. Samriddh sources of zinc are sesame seeds pumpkin seeds green leafy vegetables spinach nuts and dark chocolate
Potassium is responsible to maintain the pH level of your body it also helps in boosting metabolism and improves muscle function. Potassium is responsible for maintaining your basal metabolic rate which is also known as resting metabolic rate which is the number of calories that your body burns while it is at rest. You might have understood how important Potassium is for your body to lose weight as it has direct links to metabolism rate. Samriddh sources of potassium r banana spinach broccoli potatoes sweet potatoes green peas etc.
Manganese is required for the smooth running of your brain functions and it also helps in regulating your blood sugar levels. Nandini is also responsible to activate certain enzymes that are needed for proper metabolic activity which helps in burning more calories and therefore losing weight. Some sources of manganese are oats almonds brown rice spinach pumpkin seeds pineapple peanuts etc.
Include the above minerals and nutrients in your daily diet naturally lose weight and keep it at bay.
I am sure that if you follow the above advice, you will lose weight in a healthy manner and keep it away. I wish that with this article you would have gained some perspective and will make enough changes in your lifestyle to lead a healthy life and lose weight. If in any way you like this article and found this article helpful make sure to share it with your friends and family And spread health and happiness around you.
Dr. Susanna Ashton has been practicing medicine for over 20 years and she is very excited to assist Healthoriginaltips in providing understandable and accurate medical information. When not strolling on the beaches she loves to write about health and fitness.