There are many ways to go about losing weight, but there’s one thing all healthy weight loss methods have in common: they’re sustainable and they’re healthy. This is important because the most effective way to maintain healthy weight loss is to not even notice that you’re doing it.
Before you begin your diet, start tracking your calories
If you’re trying to lose weight, you first have to know how many calories you eat each day. And if you don’t already keep track of your calories, start now. (Why? See Why Does Calorie Counting Matter?.) Keep a food journal or use an app like MyFitnessPal.
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One study published in Molecular Nutrition & Food Research demonstrated that mice fed green tea along with a high fat diet gained 60 percent less weight than mice who didn’t consume any green tea. Although researchers aren’t sure why green tea helps fight belly fat, they attribute its effects to a combination of its antioxidant properties and catechins, a type of antioxidant that hinders your body’s ability to make new fat cells. Enjoy yourself at dinner time! Tea Burn Works!
Eat Your Veggies (and fruits)
Whole, natural foods are best. If you’re not sure if something is whole or natural, it probably isn’t. Try to eat food that hasn’t been processed or altered. This will help keep your weight under control without decreasing your energy. Veggies aren’t just good for you; they can be delicious, too!
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Remember Water is the best drink
It’s a bit of a cliché, but it’s also true. Drinking plenty of water is one of those simple ways to shed pounds fast. How does it work? When you get dehydrated, your body holds onto every drop of fluid that you drink. When you remain properly hydrated, all those excess fluid-retention triggers disappear. And when that happens, so do extra pounds—almost without effort! Best of all?
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Never skip Breakfast
In a recent study, adults who skipped breakfast each day over a four-week period lost an average of 2.5 pounds compared with those who ate breakfast regularly—that’s 7,500 calories. That’s almost twice as many calories as you need in one day, according to our calculator.
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Eat More Protein
One of our most important bodybuilders when it comes to weight loss is protein. Not only does protein provide building blocks for muscle growth, but you can also satisfy your hunger with it; a study published in Appetite found that people who added more protein to their diet ate less fat during their meals. Why?
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Cut Out Sugary Drinks
Cutting out soft drinks is a great way to lose weight—and fast. But other sugary beverages, like sports drinks, juices with added sugars, and sweetened teas or coffees, should be avoided altogether. Not only do these drinks add calories to your diet (upwards of 400!), but studies have shown that they’re linked with an increased risk of diabetes.
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Enjoy Yourself at Dinner Time
Instead of mindlessly munching on unhealthy snacks, enjoy your meals. Savor each bite. Chew slowly. Take your time with dinner so you’re not rushing it, which leads to overeating. Use cutlery and eating utensils when you dine out so you’re more conscious of what and how much you’re consuming.
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Keep Track of What You Consume Every Day
Eating healthy isn’t just about what you consume; it’s also about how much. If you’re trying to lose weight, try keeping a food journal. By recording your meals and snacks each day, it will give you a better idea of what you eat, when you eat it and why.
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Get Plenty of Exercise
Without exercise, it’s hard to stay at a healthy weight. If you’re not used to exercising, start slowly; try an activity that doesn’t make you breathless (like walking) or something that gets your heart pumping, like running or basketball. Start with 10-15 minutes of light activity a day; if you build up gradually, your body will have time to adjust. And remember—any amount of exercise is better than none!
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