Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.
Trim Portions. If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won't feel deprived because the food will look plentiful on dainty dishware.
It's a one-time investment you'll never regret. Here's why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep pulls right in your home or office. Do these exercises three to four times per week, and you'll soon see a rapid improvement.
To really make sure you’re losing fat, make sure you are taking body measurements in addition to weighing yourself (just not more than once a day). To jump-start your weight loss goals, here’s how to slim down quickly (and safely). Just be mindful that the weight is more likely to stay off long-term if you make sustainable, rather than drastic, changes. Looking for even more inspiration? Check out our list of the best weight loss tips.

Tired of carrying around those extra pounds? The best way to lose weight and keep it off is to create a low-calorie eating plan that you can stick to for a long time. Additionally, exercise every day to burn extra calories and keep your heart healthy. If you just want to drop a few pounds fast, there are plenty of techniques and tips you can adopt to help you reach your short-term goals, too.

Gabel, K., Hoddy, K. K., Haggerty, N., Song, J., Kroeger, C. M., Trepanowski, J. F., … Varady, K. A. (2018, June 15). Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. Nutrition and Healthy Aging, 4(4), 345–353. Retrieved from https://content.iospress.com/articles/nutrition-and-healthy-aging/nha170036


Weight loss can be difficult to achieve but with summer fast approaching some people might be thinking about shaping up for the warmer weather.  With so many diet plans around, knowing where to start can be the tricky part but one diet plan offers results that are faster than most.  The ketogenic, or keto, diet has soared in popularity and offers a structured plan to help dieters lose weight.  By following this plan, some people can see results of up to 10lb weight loss in the first week and continue to lose more weight after that.
It can feel like you’re unwinding by binge-watching your favorite show in bed, but you’re actually messing with your hormones and sleep, Battistelli says. “Sleep is a huge indicator of overall health and vitality; when it comes to weight loss, I prioritize it over nutrition,” she says. Even just one hour less of shut-eye can ramp up cravings and make you eat more the next day.
Do the Mediterranean diet if you like fish and veggies. A plan like the Mediterranean diet may be able to help you sustain weight loss. It is based on the traditional ingredients and cooking styles of people living near the Mediterranean sea. Research has shown that people adhering to this diet have reduced risk of heart disease - plus it helps you shed pounds and look lean and trim. If you want to try the Mediterranean diet, avoid bread, dairy and processed foods. Instead, build your meals around the following foods:[11]
Getting up early for an a.m. workout is always tough, especially as you slog through getting dressed before the sun rises. Leaving your sneakers out within view of your bed will make it easier to get out of bed, and remind you of why you’re waking up early in the first place. Plus, setting out your entire workout ensemble will cut down on getting ready time, so you can get dressed and leave the house before you have time to change your mind.

Start by thinking about what you want to gain from losing weight and if you feel ready. Losing weight isn't easy. You need to be ready to sign up to the challenge and get through some potentially tough times to achieve your goal. What works for you might be very different from someone else but below are some ideas that may help to keep you motivated.
Eat regular meals or snacks every 2-4 hours. Skipping meals isn’t the answer to losing weight, and it may even derail your efforts. Food gives you energy, so going too long without eating can leave you feeling tired, which decreases your activity level. Additionally, it triggers your body to crave high-calorie, high-sugar snacks for a quick energy boost. Instead of starving yourself, plan frequent, healthy meals.[3]
Drinking a selection of fresh fruit and vegetable juices in your day, your body will certainly feel the benefit. Fresh juices are a powerful way to increase your intake of antioxidants, minerals, vitamins and enzymes. You can juice most fruits and vegetables. I try to choose the greenest, water-rich and most alkalizing ones for my own juices, using some (or all!) of the following: spinach or cucumber, celery, pears, apples, ginger and lemon.
Drinking plenty of water is essential for overall health, and is a great way to boost your weight-loss efforts. But if you’re getting your H2O from cheap bottled water, the bottle itself could pose a problem; Bisphenol A, commonly referred to as BPA, has been linked to obesity, and it’s still found in many cheap plastics. A 2011 Harvard study found that adults with the highest concentration of BPA in their urine had significantly larger waists and a chance of being obese than those without as much of the chemical in their systems. So if you must drink store-bought bottled water, check to see if the bottle is BPA-free. And whatever you do, don’t reuse the same bottle; constantly refilling the same plastic bottle can cause BPA to leak into the water.
It's also important to identify the strategies that feel right for you. A tactic like intermittent fasting may work for some, for example, but others may feel loopy come 11 a.m. without an energy-boosting breakfast. Check out the tips below to help you figure out how to lose weight naturally, in a way that feels totally customized to you and your body. That way, once the pounds peel off, they can stay off—for good.
Lean proteins are key to fat loss because they contribute to feelings of fullness and they take slightly more calories to digest than fats or carbohydrates. Consuming adequate protein also helps maintain and build lean muscle mass. Muscle mass boosts your metabolism and, when you build more muscle, shifts your body's ratio of fat to lean mass so your overall body composition is healthier.
Losing weight – even just five or 10 pounds – takes true commitment, so it’s no surprise that people who have support from friends or family tend to experience more success with healthy eating and fitness regimes. Share your goals with friends and family who you think will be supportive of your plan. Let them know your biggest challenges so they can be there for times when you need motivation and positive words of encouragement.
Tempting as that post-workout shower may be, making time to hold a static stretch at the end of your workout can increase your muscle mass by as much as 13 per cent, according to US research. How? It has much the same effect on your muscles as resistance training, a study published in the Journal of Applied Physiology found. Both cause micro tears that prompt the manufacture of muscle fibres. Stretch yourself swole.
You’re more likely to eat more—and eat more high-fat, high-calorie foods—when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them. You’ll gasp when you see just how bad the unhealthiest restaurant meals in America are. Don’t miss these 9 ways your kitchen setup can help you lose weight.
Want to instantly burn more blubber in your workout? Research conducted at Brunel University found listening to your favourite tracks will increase your endurance by a massive 15 per cent. And if you really want to turn your weight loss up to 11, Social Psychological and Personality Science found that heavy bass increases your sense of personal power to help you get the most out of the gym.
According to new research people who follow a 5:2 diet meal plan lose weight quicker and in a healthier way to other diets. UK researchers discovered that 5:2 dieters achieved a five per cent weight loss within two months and had lower blood pressure. The 5:2 diet involves fasting, or eating a restricted number of calories, for two days of the week. On fast days you should only consume 600 calories. However, 5:2 founder Dr Michael Mosely has also said that dieters can eat up to 800 calories on fast days and achieve the same results. Lose weight fast on the 5:2 diet

Another very important yet ignored tip to fight obesity is to have a proper breakfast. Research shows that those who have a big breakfast are more likely to lose weight and even a few inches off their waistline compared with those who eat a large dinner. Your breakfast should be protein and fiber-rich, rather than high in carbohydrates. It is also important to relax, exercise regularly along with mindful eating to achieve a desirable healthy weight.
Prepare the navy beans by adding 3 cups of fresh water to a pot for each cup of dried beans, so that the liquid level is about 1-2 inches about the beans. Bring the water to a boil and then reduce to a simmer, partially covering the pot. Skim off any foam that develops, and simmer for 1 to 1 ½ hours until tender. Add to a salad or enjoy as a dish on its own. 

We know that shedding unwanted pounds used to mean giving up your favorite foods, logging hours at the gym, and being hungry (and hangry) all the time. Fortunately, dropping a dress size (or two) doesn’t have to be that complicated or torturous. Sure, losing any significant amount of weight requires lifestyle changes and some hard work, but it all boils down to simple choices.


Avoid sweetened drinks. Drinks that are sweetened, whether artificially or naturally, will have little nutritional value and add lots of empty calories to your diet. Do not drink fruit juice or other sweetened drinks. Even natural sugars will increase your daily calorie intake and prevent weight loss. If you chose to drink juice, do not exceed 4 oz per day (1/2 cup). Instead of drinking sweetened beverages throughout your day, drink unsweetened, calorie-free beverages. Some beverages to avoid include:
Simply popping a few almonds in your mouth could help you shed pounds, and not just because almonds are better for you than, say, candy. A study published in the Journal of the American Heart Association found that eating 1.5 ounces of almonds a day reduced belly and leg fat. And another study of overweight adults found that people who ate ¼ cup of almonds for 6 months had a 62 percent greater reduction in weight and BMI.
What you eat is only half the equation. “Regardless of which diet you choose, when you eat is important too,” Dr. Sowemimo says. Starving all day is a recipe for bingeing later, she adds. Instead, eat small, healthy meals and snacks at regular times throughout the day to curb cravings. Also, make sure you know the 15 worst weight-loss tips doctors need you to stop following.
Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.
In between meetings, while at your desk, when you hear your alarm clock go off—whenever you think of it, drink up. Lundgren describes water as our internal flushing system since it helps to rid our bodies of unnecessary waste and build-up. For a two-week turnaround, she suggests drinking 64 ounces a day. “Drink eight ounces of warm water and lemon as soon as you wake up and right before you go to bed. This allows the food to break down easier and you’ll use the bathroom to flush out the toxins,” she shares. Try these tips if you’ve hit a weight-loss plateau.
It is strange how dangerous things attract us the most. Fried foods have zero nutritional value, high in cholesterol, and is toxic to the body. Fried foods like fried chicken, potato chips, fries, etc. are mostly fried in used oil, which, to be honest, is poison for your body. These foods will make you more prone to heart attack, inflammation, constipation, etc. So, be mindful and take care of your body, like the way it is taking care of you.
You already know that a perfect diet doesn't exist, but many of us still can't resist the urge to kick ourselves when we indulge, eat too much, or get thrown off course from restrictive diets. The problem: This only makes it more difficult, stressful, and downright impossible to lose weight. So rather than beating yourself up for eating foods you think you shouldn't, let it go. Treating yourself to about 200 calories worth of deliciousness each day — something that feels indulgent to you — can help you stay on track for the long haul, so allow yourself to eat, breathe, and indulge. Food should be joyful, not agonizing!
Socializing is very important. But it gets a bit tricky when you want to lose weight and also want to hang out with your friends or have to attend an office party. In this scenario, stick to a glass of wine, sip slow, keep moving around and chatting with different people, and snack on protein-rich foods. Make sure to drink water to prevent dehydration.

Dairy products contain varying amounts of lactose (milk sugar), which slows down weight loss. What’s more, part of the protein in milk generates a significant insulin response, which can have the same effect. Consequently, cutting back on dairy products may accelerate weight loss. This applies especially to dairy products typically lacking in fat, such as regular milk and various yogurts, but be careful with full-fat dairy such as cream and cheese all the same. And don’t forget whey protein powder, which is pure milk protein.


Low lighting may be ideal for a romantic dinner, but you’re going to want to turn the lights up if you’re watching your waistline, according to a study published in the Journal of Marketing Research. Diners who ate in well-lit dining areas were 16 to 24 percent more likely to order healthy fare, the researchers found. Find out the 13 things experts won’t tell you about weight loss.
It can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeño and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help slow you down. You're less likely to wolfed down that plate of spicy spaghetti — and therefore stay more mindful of when you're full. Some great adds besides hot peppers: ginger and turmeric.
If you want to lose weight, you’d better avoid special “low-carb” products that are full of carbs. This should be obvious, but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low-carb diet, as long as you buy their brand. They’re full of carbohydrates. Don’t be fooled.

Weight loss can be difficult to achieve but with summer fast approaching some people might be thinking about shaping up for the warmer weather.  With so many diet plans around, knowing where to start can be the tricky part but one diet plan offers results that are faster than most.  The ketogenic, or keto, diet has soared in popularity and offers a structured plan to help dieters lose weight.  By following this plan, some people can see results of up to 10lb weight loss in the first week and continue to lose more weight after that.


Your brain lags behind your stomach by roughly 20 minutes, which ,means that it isn’t the best thing to rely on when it comes to letting your know when you’re full. To avoid over-eating, and thus consuming extra un-needed calories, slow down your eating by putting your fork or spoon down between bites. You might feel a little silly at first, but it can really help when it comes to managing your weight.
It's a one-time investment you'll never regret. Here's why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep pulls right in your home or office. Do these exercises three to four times per week, and you'll soon see a rapid improvement.
Sleeping for more than five hours a night might seem like a luxury for some, but it can have a serious impact on your overall health. Not getting the recommended 7-8 hours of shut-eye a night puts you at risk for fatigue the next day, which means you’re more likely to crave and snack on high-calorie comfort food. Try to go to bed sooner so you can get a little more sleep, which will help you eat less. And to blast fat even faster, don’t miss these essential ways to boost your metabolism.
You don’t need to bust out the measuring cups to properly portion out your food: A serving size of meat is roughly the size of a deck of cards or the size of the palm of your hand. Your entire fist should be the size of a serving of veggies (although the more, the better!). A serving of fat, such as butter or coconut oil, should be the size of your thumb. Your carb serving should be no bigger than what can fit in your cupped hand. For other ways to eyeball your proper serving sizes, check out what portion sizes actually look like.
There’s no way to sugarcoat this: Your TV is making you fat. It prevents you from being active, gives you the munchies, and makes you distracted while you’re eating. A study published in the American Journal of Clinical Nutrition found that people who ate in front of the TV consumed 10 percent more than they normally would. Eating while distracted disrupts your satiety signals, so shutting off all your electronics while munching will help you stick to your portions, and feel full.
If you drink regular, go to 2%. If you already drink 2%, go down another notch to 1% or skim milk. Each step downward cuts the calories by about 20 percent. Once you train your taste buds to enjoy skim milk, you’ll have cut the calories in the whole milk by about half and trimmed the fat by more than 95 percent. One disclaimer: There are times when fat-free dairy isn’t the best option.
Cut out grains for three weeks. As much as we love carbs, "most grains have a fairly high glycemic index, meaning that after one to two hours, your blood sugar surges," says Dr. Gottfried. "Unfortunately, foods that spike your blood sugar are chemically addictive. They spur inflammation in your body and keep you in a downward spiral of craving that can ultimately lead to a growing waistline." To break the cycle, try scratching grains for less than a month, and pay attention to how your body reacts to the change.
Keep your exercise regimen interesting. Variety is the key to both promoting a healthier you and keeping you motivated. When you do the same exercise day in and day out, you put yourself at a higher risk of injuring yourself. You are also more likely to become bored, thus making it harder to find the motivation to keep exercising. While at the gym, switch between machines, join a fitness class, and add some resistance training into your schedule.[18]
In what is perhaps the biggest buzzkill of all time, sex doesn’t quite count as cardio or burn a significant amount of calories: Women burn about 3.6 per minute. "It’s still a good idea," Dr. Seltzer says, citing the activity’s other benefits, like increasing the output of the neurotransmitters serotonin and dopamine, which naturally reduce food cravings.
It's also important to identify the strategies that feel right for you. A tactic like intermittent fasting may work for some, for example, but others may feel loopy come 11 a.m. without an energy-boosting breakfast. Check out the tips below to help you figure out how to lose weight naturally, in a way that feels totally customized to you and your body. That way, once the pounds peel off, they can stay off—for good.
Harvie, M. N., Pegington, M., Mattson, M. P., Frystyk, J., Dillon, B., Evans, G., … Howell, A. (2011, May). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: A randomized trial in young overweight women. International Journal of Obesity (London), 35(5), 714–727. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/
Français: perdre rapidement du poids, Deutsch: Schnell abnehmen, Español: bajar de peso rápidamente, Português: Perder Peso Rapidamente, Русский: быстро похудеть, 中文: 快速减肥, Nederlands: Snel afvallen, Čeština: Jak rychle zhubnout, 日本語: すぐに体重を落とす, Bahasa Indonesia: Cepat Menurunkan Berat Badan, Italiano: Perdere Peso Velocemente, हिन्दी: तेजी से वजन घटाएं, العربية: إنقاص وزنك سريعًا, 한국어: 빨리 체중감량하는 방법, Tiếng Việt: Giảm cân Nhanh, ไทย: ลดน้ำหนักให้ได้ผลเร็ว, Türkçe: Nasıl Hızlı Kilo Verilir

Identify your food triggers and plan accordingly. Everyone has food triggers, so don’t feel bad about craving certain foods. Cut back on these foods by figuring out the things that trigger your cravings, like a certain activity, a time of day, or feeling certain emotions. Then, plan for better ways to handle those triggers, and don’t keep these foods around your home or workplace. This can help you avoid giving into temptation.[6]
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