A lot of fad diets and weight loss gimmicks promise fast weight loss with minimal changes to your diet and lifestyle. However, weight loss takes adjustments and effort. Sometimes weight loss takes longer than we want but there are some simple things you can do to optimize results. Here are 10 rapid weight loss tips that are proven to work.
1. Cut out salt
Salt can increase fluid retention. By cutting down your salt intake, you can also help get rid of excess fluid weight and prevent fluid retention in your body. This can help drop a quick, easy few pounds of water weight.
To cut out extra salt, minimize packaged foods especially canned soups and frozen meals. Cut out condiments and foods from restaurants.
2. Cut out sugar
Eating high sugar foods or drinks spikes insulin. When insulin is high, it promotes cells to transport the sugar from the blood to cells for energy. Insulin also promotes fat storage.
Cutting down sugar can help with weight loss because it limits stimulating insulin for fat storage.
Cut out sweets like candy, baked goods, sodas and even juice. Juice, even if it’s 100% real juice, can spike blood sugar just like candy.
Cut out refined grains like white breads, rice and pasta for an extra boost for quick weight loss.
Many diets recommend to cut out sugar and refined carbohydrates, as they are an easy target for empty calories.
Cutting extra carbohydrates can also help lose extra water weight quickly.
3. Keep a food journal
Writing down what you eat can help you stay honest and accurate about what goes into your mouth. Humans are not a good judge of eyeballing calories or estimating how much food we ate for the day.
Keeping a food journal can also help you see patterns with eating, like times you snack and which food groups you are low or high in. Knowing you have to write something down can also make you think twice about putting it in your mouth.
For best results, write down what you eat right after eating it. It can simply be on a piece of paper or electronically.
4. Bump up your exercise
If you’re serious about rapid weight loss, one of the best ways to increase calorie burn is move more.
Get at least an extra 30 minutes of activity per day when trying to lose weight fast. This can be anything conducive to your lifestyle walking, gardening, dancing, lifting weights, etc.
The more, to some extent, you can add the better. If you’re already an avid exerciser, shake up your exercise routine. If you always do cardio, add in some weights. If you only walk, add in some speed walk intervals.
5. Drink plenty of water
Many times when we want to eat something we are actually thirsty. Try to drink at least 8 cups (64 oz of water) per day. To add some flavor, drink to tea and cut up fruit, cucumbers or mint leaves to water.
Increase your water intake gradually to over 70 oz per day. If you are already there, bump up your water intake to an extra 10-15 oz.
Drinking water helps keep your cells hydrated and can also help send a signal to the brain that you are full and don’t need to eat anything.
6. Focus on produce and lean proteins
Here are some things to load up on during times when you want rapid weight loss: fruits, veggies and lean proteins. Fruits and veggies are full of water, fiber and nutrients your body needs during weight loss.
Protein helps with satiety by keeping you full longer than carbohydrates or fat.
Easy snack options with produce and protein include veggies and hummus, smoothies made with fruits, veggies and protein powder and/or low fat dairy or nut butter on fruit slices. (See also: High protein snacks)
At meal times pile plates at least half full with fruits and veggies. Include a standard 3-4oz serving of protein to fill out the plate.
7. Don’t graze
Mindlessly grazing throughout the day can be an unnoticeable way to get extra, unwanted calories throughout the day. Writing your food down can help cut out extra eating, but also make a priority to eat at meal times with an additional snack during the day if needed. Cut out the munching in between.
8. Write your goal down
We are more apt to stick with goals when we write them down and see them regularly. Why do you want to rapidly lose weight? Is it for a wedding, reunion or vacation, etc.? Write it down so you can be reminded of your goals.
9. Cut out the second helpings
Put your food on a plate, pack up the leftovers. Pack the extra food in portioned containers for another meal. By putting the food away, you cut down the temptation to go back for seconds.
By limiting second helpings, you can avoid excess calorie intake at meal times.
10. Eat whole foods
Eating foods in their whole forms could bump up the calorie burn we use to break the food down. For example, a whole, roasted potato may use more calories to break down compared to mashed potatoes.
The difference may not be drastic, but this simple trick can help burn extra calories. Whole foods are also highest in nutrients and natural fiber compared to processed foods.
Keep these 10 practical rapid weight loss tips in mind whenever you want to lose weight, and don’t fall for any gimmicks or fad diet claims.