lose weight now

You Want to Lose Weight Now, But How?

 

You want to Lose Weight Now, But How? And you want to do it safely, But How? First, keep in mind that many experts say it’s best to lose weight gradually. It’s more likely to stay off. If you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat says the Academy of Nutrition and Dietetics.

The academy’s advice: Aim to lose 1-2 pounds per week, and avoid fad diets or products that make promises that sound too good to be true. It’s best to base your weight loss on changes you can stick with over time.

For faster results, you’ll need to work with a doctor, to make sure that you stay healthy and get the nutrients that you need.

Make a Plan

work with a dietitian

You’ve probably heard the saying, “calories in, calories out”; as in, you just need to burn more. But it’s not that simple, as many people can tell you from their own experience.

Your metabolism — how well your body turns calories into fuel — also matters. And if you cut too many calories, it’s not right for you. You slow down your metabolism, and that can make you fall short on some nutrients.

There are many ways you can do this, without cutting calories too much. You could:

  • Cut back on portions.
  • Figure out how many calories you get on a usual day, and trim back a bit.
  • Read food labels to know how many calories are in each serving.
  • Drink more water, so you’re not as hungry.

Whatever method you use, you’ll need to favor good-for-you foods like vegetables, fruits, whole grains, and lean protein, so you keep up proper nutrition. Working with a dietitian is a good idea, so you make a plan that covers those needs.

Get Accountability and Support

Many apps can help you track your eating. Since you probably have your smartphone with you all the time, you can use it to keep up with your plan. Or keep a pen-and-paper food journal of what you ate and when.

You’ll also want to have people on your side to help you stay motivated and to cheer you on. So ask your family and friends to support your efforts to lose weight.

You might also want to join a weight loss group where you can talk about how it’s going with people who can relate. Or talk with someone you know who’s healthily lost weight. Their encouragement is “contagious,” in a right way!

Find Out What Drives You to Eat

lose weight now
examples of empty calories

At the most basic level, food is fuel. It gives you the energy to do things. But very few people eat just for that reason. It’s at every social gathering. And it’s where a lot of us turn when we have a rough day.

You’ll need to know what makes you want to eat when you’re not hungry and have a plan for those moments.

The first step is finding out what your triggers are. Is it stress, anger, anxiety, or depression in a particular part of your life? Or is the food your main reward when something good happens?

Next, try to notice when those feelings come up and have a plan ready to do something else instead of eating. Could you take a walk? Text a friend?

Lastly, reward yourself for making a different choice. Just don’t use food as the reward.

Reset What and When You Eat

You don’t have to go vegan, gluten-free, or quit any particular food group to lose weight. In fact, you’re more likely to keep the pounds off for the long term if it’s something you can live.

But it does make sense to cut way down on or cut out empty calories.

Limit added sugars to Lose Weight Now:

These are the sugars in cookies, cakes, sugar-sweetened drinks, and other items — not the sugars that are naturally in fruits, for instance. Sugary foods often have a lot of calories but few nutrients. Aim to spend less than 10% of your daily calories on added sugars.

Be choosy about carbs to Lose Weight Now:

You can decide which ones you eat, and how much. Look for those that are low on the glycemic index (for instance, asparagus is lower on the glycemic index than a potato) or smaller in carbs per serving than others. Whole grains are better choices than processed items because processing removes vital nutrients such as fiber, iron, and B vitamins. They may be added back, such as in “enriched” bread.

Include protein to Lose Weight Now:

It’s satisfying and will help keep up your muscles. There are vegetarian and vegan sources (nuts, beans, and soy are a few), as well as lean meat, poultry, fish, and dairy.

Most Americans get enough protein but could choose to get it from leaner sources, so you may already have plenty in your diet. Your exact protein needs depend on your age, gender, and how active you are.

Make friends with good fats to Lose Weight Now:

lose weight now
good fats vs bad fats

Small amounts of fat can help you feel full and less like you’re on a diet. The better choices are those in fish, nuts, and seeds, and olive oil or coconut oils. Those have unsaturated fats — polyunsaturated or monounsaturated fats, specifically.

Fill up with fiber to Lose Weight Now:

You can get that from vegetables, whole grains, fruits — any plant food will have fiber. Some have more than others. Top sources include artichokes, green peas, broccoli, lentils, and lima beans. Among fruits, raspberries lead the list.

Eat more often to Lose Weight Now:

If you eat 5-6 times a day, it could keep hunger at bay. You could split your calories equally across all of those mini-meals, or make some more significant than others. You will need to plan portions so that you don’t end up eating more than you bargained for.

What About Meal Replacements to Lose Weight Now?

These products will control your calories. They’re convenient and take the guesswork out of dieting.

Again, though, you’ll need to change your eating habits to keep the weight off if you go off the meal replacements.

Watch your drinks to Lose Weight Now:

lose weight now
examples of zero calorie drinks

One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol. Replace them with zero-calorie drinks like lemon water, unsweetened tea, or black coffee.

Diet drinks will save you calories, compared with sugary beverages. But if you then reach for a cookie or other treat because you’re still hungry or you think you kept enough calories for it, that plan backfires.

Should You Fast to Lose Weight Now?

You might think that fasting is a quick way to drop pounds. But experts don’t recommend it because it’s not a long-term solution. It’s better to have an eating plan that you can stick to over time and fits into your lifestyle.

All fasts aren’t the same. Some involve skipping all food. There are also fasts where you eat every other day. There hasn’t been a lot of research on how well off-and-on fasting works in the long run.

During the first days of your fast, you may feel hungry and grumpy. You may also get constipated. And you won’t have the energy to do much, physically. Drink lots of water and take a daily multivitamin. You should also tell your doctor, especially if you take medications that will probably need to be adjusted.

Remember that if you do fast, you’ll still need to change your eating habits once your fast ends.

Final Thoughts:

No matter how you kick-start your weight loss, the best way to keep it off is with long-lasting lifestyle changes, like a healthy eating plan and physical activity. If you’re not sure where to start, how many calories to cut, or how to do it safely, you might want to consult a Registered Dietitian.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, question and the sharing of ideas.

Note: Thank-you for supporting this website through the purchases you make on the provided affiliate links.
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References:

How To Lose Weight Fast And Safely – WebMD, https://www.webmd.com/diet/lose-weight-fast (accessed January 22, 2018).

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30 thoughts on “You Want to Lose Weight Now, But How?

  1. “Long-lasting lifestyle change” that sums it up right there! This is how to get sustainable results. Anybody can starve themselves and bust that butt in the gym for a few months to force off the pounds, but after that phase dwindles off will you run back to the twinkie box all the time or will you be disciplined enough to make a healthier choices? This is what makes all the difference in the world.

  2. If you want to lose weight, first you must learn to discipline your self the way you eat and what foods are good to eat. Also, physical activities can help you lose weight . Follow this article if you’re planning to lose weight, I’m sure this could help a lot as I do. Thank you Robert.

  3. I agree with the part that drinks have a lot of hidden calories. I’m going to make a point of watching my drinks from now on too, in addition to my food.

  4. I have alot of baby fat left after giving birth, especially around my belly, maybe you could recommend some apps i could use. The tips are so helpful, i hope ill loose weight safely because im breastfeeding.

    1. Hi Hope, congratulations on giving birth. Boy or girl? I recommend the 7-minute workout app. Just google it to download the app. As far as weight loss goes, you should be eating real, whole food to be healthy. Stop eating processed food if you can. You’ll be healthy and lose weight. Thanks for sharing, Robert

  5. The natural way to lose weight is to do it slowly lest you lose other body nutrients. I think the best advice in this article is to make a plan. Without a plan, the goal of losing weight, all the cutting down on refined carbs and whatever, will surely be a waste of time.

  6. A good topic to begin with. My people go into plans of weight loss without first consulting a doctor. I think this should be the first and foremost step to make.

  7. the real key to weight loss is to stay realistic when it comes to your goals. also, it’s important to take it one step at a time.

  8. If you are going to load up on vegetable fiber to reduce appetite don’t forget to keep cost in mind. Celery or carrots are fairly cheap, bulky and low-calorie.

  9. I’m always having a hard time losing weight. Sometimes when I try to do it I keep on eating more due to deprivation. But I drink tea.

    1. Hi Maklein, you don’t have to deprive yourself. Do this: Try eating 5 to 6 times a day. You’ll eat smaller meals but you won’t feel deprived. Come back and give us an update on how it’s working out for you. Thanks for sharing, Robert

  10. I agree with nearly everything you said. However, I think fasting could be a solution. I have heard a lot about intermittent fasting lately and I don’t think it is as radical as you described, since the person would still eat everyday, just limiting the hours of the day when eating is allowed. Now, I think the most important lesson here is: whatever change you make, it has to be for life. That’s why trendy diets almost never work, they can’t be kept forever.

    1. Hi Sandra, I would only add one thing. Before starting any kind of fasting diet I advise that you check with your doctor first to make sure you are healthy enough for a fasting diet. Have you ever tried a fasting diet before? Thanks for sharing, Robert

      1. Hello Robert! Thank you for replying. I myself have never tried fasting, but have a few friends who did and got good results, so I was considering it. But you are 100% right I should first got to a doctor and check how healthy I am. Thanks for the heads up and congrats on your site, it is really great!

        1. Hi Sandra, if your doctor tells you that you are healthy enough and you decide to try a fasting diet I hope that you’ll come back and let us know how it’s working for you. Thanks for sharing, Robert

  11. There is no magic button to make a person loose weight instantly. It is a combo of healthy eating and exercise. In short you have to put in work.

    1. Hi Scott, losing weight and living a healthy lifestyle takes an effort on our part. What’s the alternative? Do you want poor health as you grow older? Not me, I chose to make changes and work at what I preach. Thanks for joining in, Robert

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