If you are overweight and trying to get in shape and lose weight then you are not alone because almost half of all Americans are trying to do so. There are several ways to lose weight quickly, while some can be healthy ways and some can be dangerous. Poor diet, fasting or pills for losing fat will give you temporary results in terms of shading pounds on the scale but in long term such methods are dangerous for your health and may cause severe complications. Correct way to lose weight is to eat healthy and eat wisely rather than not eating. Here are some tips on healthy eating that will help you to lose weight very quickly and you will start observing results in few days.
Develop Healthy Diet Habits
Diet is the strongest tool to reduce weight when it’s used wisely. You have to answer 3 questions below
- What to Eat?
- When to Eat?
- How much?
If you are able to successfully answer these three questions then you are half done in your weight loss regime by healthy diet. You should consult your dietitian and figure out your diet plan based on your body requirements. Your diet plan should contain all vital nutrients like protein rich food, low fat dairy products, fresh fruits, vegetables and whole grains. And your diet plan should not contain unhealthy food like high fat foods, fast food or junk food. Frequency and timings of each small meal should be predecided, so that you don’t feel very hungry at eat too much at any given point of time. This will maintain balance in your food intake. Next thing is to decide the quantity of food to consume. People often eat more when hungry, this is the biggest mistake they make. You should eat frequently in specified quantity.
Note Your Daily Calorie Need
You must know how much calories your body require in a day and how much calories you are injecting into your body. For balanced calories intake you should first know how much calories your body requires. Your calorie intake will depend upon your age, gender, height, and physical activity level. Once you know how much calories you need in a day, you can monitor number of calories you consume after each meal. It’s not a bad idea to note down your daily calorie intake in your gadgets like smartphone, iPad or a plain paper. Remember to note down each smal thing you eat like chocolate, nuts, coffee or a drink. By doing this you will get to know your calorie consumption and you will be well prepared to make modifications to your daily diet to meet your actual calorie needs as per USDA guidelines.
Plan Your Diet and Follow It
Remember, weight loss is not about staying hungry but it’s all about eating right food. Identify the time slots when you feel hungry, i.e. after having a walk in evening, just before leaving office, on a holiday morning when you wake up late. And have proper plan to combat each of these situations. You should know in advance that what options you have at any given situation when you feel hungry. Such advance planning will help you to avoid eating unhealthy food in absurd quantity. The toughest thing in healthy diet is to follow it. So, you have to follow your diet plan religiously if you want any benefits from it. You have to follow number of meals, quantity and quality of each meal, calorie intake of each meal and items to include and exclude in each meal. And most importantly do not skip a meal. This will have adverse impact on your weight loss regime.
Make Smart Choices
Rather doing hard work of not eating something and starving yourself, you can make smart choices of replacing unhealthy food items with healthier ones. Below are some general ideas which can help you to lose weight fast without much compromise.
- For snacks, you can replace potato chips or fried snacks with fruit juice and nuts.
- While purchasing packaged food, always buy small single serving packet because there are high chances of overeating such packaged foods while buying in large packets.
- Include nuts, fresh fruits, carrots, tomatoes etc in your meal, these are full of nutrients and will feel you full, so you won’t overeat.
- Add low fat dairy products to your meals, yogurt, low fat milk, buttermilk etc are full of calcium and good replacement of soft drink or unhealthy beverages.
- Replace soft drink, energy drink or hard drinks with plain water, green tea or fruit juices.
- Replace skim milk instead of whole milk.
- Use low fat oil for food preparations.
- Prefer roasted or boiled food over fried or packaged food.