I will help you to lose weight fast

Implement Long-Term Lifestyle and Behavior Changes

Dieting can be unpleasant and make you hungry, so you constantly think about food, which is exactly what you don’t want when trying to lose weight.

“Weight loss is complicated and you don’t have total control over the number on the scale, but you do have control over what you eat, how much you move and other factors that impact weight, such as stress and sleep,” says Albertson.

She suggests setting SMART—specific, measurable, achievable, relevant and time-sensitive—goals and rewarding yourself when you hit them.

“I need to lose 25 pounds,” and overwhelming yourself with what seems like an impossible goal, look toward the health benefits that can come from even modest weight loss

Reduce Your Intake of Ultra-Processed Carbs and Sweets

A study in the Journal of the American Medical Association reveals what you eat is most important for weight loss[4].

The pounds will come off more quickly if you improve the quality of the foods you ingest.

“One of the healthiest ways to shed weight is to reduce your intake of sugar and rapidly metabolized carbohydrates,” says Bennett.

“In particular, you want to cut out or drastically curtail your intake of high-glycemic-load foods, such as sugary snacks, processed carbs and soft drinks.

When you avoid or cut back on French fries, chips, crackers and the like, you’ll speed up your weight loss.”

Eat More Plants

Research shows a plant-based diet promotes weight loss, but is easier to stick to than a low-calorie diet[5].

It’s nutrient dense and has numerous health benefits.

“Produce supports weight loss because it’s rich in fiber and water, which are both calorie-free yet take up space in your stomach so you feel full,” says Albertson.

A Brazilian study found a direct correlation between increased fruit and vegetable consumption and enhanced weight loss[6].

Albertson suggests aiming to consume five daily servings of produce to start and working up to seven to nine servings a day.

“Start your day with a green smoothie, have a salad or cut up vegetables with your lunch and eat fruit for snacks and desserts,” she says.

“For supper, have more stir frys, incorporate veggies into your pasta dishes and stir them into soups.”

Pump Up Your Protein

Increasing your protein consumption can help reduce appetite and help prevent the loss of muscle mass.

“Eating around 25 to 30 grams of protein—two scoops of protein powder or 4 ounces of chicken breast—per meal can improve appetite control and manage your body weight,” .

“The best way to do it is to make sure you have one serving of high-quality protein per meal.”.

Albertson says women older than 50 need significantly more protein (1 to 1.5 grams per kilogram of body weight daily) than men and younger women.

“Women need more protein after 50, especially as they approach menopause, because decreases in the hormone estrogen result in a loss of skeletal muscle mass, strength and regenerative capacity,” she explains

Drink More Water

Research shows drinking more water is associated with weight loss independent of diet and exercise[7].

Ample water intake can help increase satiety and combat sugar cravings.

Water is necessary for lipolysis, the body’s process of burning fat for energy.

Try drinking two cups of water before each meal.

Studies have shown this simple move can increase weight loss as well[8]

Eat a Well-Rounded Breakfast

If you’re trying to lose weight, skimping on morning fuel is not the way to go.

Studies consistently show skipping breakfast is associated with overweight and obesity[9].

A study in the Proceedings of the Nutrition Society found people who don’t eat breakfast tend to have poorer quality diets overall, and they skimp on nutrients, such as vitamin D, calcium and iron.

“To think more clearly, perform more efficiently and be in better moods, you want a well-rounded, blood-sugar-balanced first meal of the day with ample protein, healthy fats and what I call quality carbs like fresh berries,” says Bennett[10]

Stand Up and Move More

One of the easiest ways to shed weight is to up your non-exercise activity thermogenesis (NEAT)—the energy expended for everything you do outside of eating, sleeping or exercising.

Little changes like carrying your groceries instead of pushing a cart, parking farther away from the entrance to the mall, taking the stairs instead of the elevator or even tapping your toe can lead to hundreds of extra calories burned.

Studies show that replacing sitting with standing leads to a greater daily energy expenditure, which directly translates into more calories burned and pounds shed[11].

If you weigh 160 pounds and alternate sitting and standing, you can burn approximately 35 additional calories an hour—an extra 280 calories a day, 1,400 calories a week and about 70,000 calories a year.

“You’ll burn more calories and may lower your blood sugar and risk of heart disease.”

Hit the Weights

Adding resistance training to your weight loss plan is a smart idea because of the calories you’ll burn while working out, and because of the “afterburn effect.”.

Known as excess post-exercise oxygen consumption, EPOC reflects how long oxygen uptake remains elevated after exercise in order to help muscles recover.

This elevation boosts metabolism both during and after strength training sessions.

Your RMR determines how many calories your body needs to function at rest.

“While cardiovascular exercise is often emphasized, strength training is key for dropping pounds and maintaining weight loss, especially after age 50 because muscle mass—which burns calories—declines at a rate of 1% to 2% per year,” says Albertson.

10. Don’t Go Overboard

Cutting calories too drastically or working out 24/7 may backfire when it comes to weight loss.

Most people think shedding pounds requires draconian measures to get results, but allowing yourself adequate recovery time is more productive.

“Many people, when they get frustrated that they haven’t lost weight, will double down on the stressor that they are doing,” says certified personal trainer Rob Darnbrough, CEO and co-founder of The Smart Fit Method in California.

All of the results the authors desire from doing the above things occur during the anabolic recovery phase.”.

The body builds muscle mass and loses fat mass while recovering from the stressor, explains Darnbrough.

“To create sustainable results, try to balance your ratio of stress to recovery,” says Darnbrough

11. Check in With an Accountability Partner

Sometimes losing weight can feel lonely, but you don’t have to do it all by yourself.

Many organizations suggest having a sponsor or champion on your path to weight loss.

“One of the best ways to consistently eat better and shed weight steadily is to check in every day with an accountability partner,” suggests Bennett.

“Your accountability partner doesn’t need to be your bestie, favorite co-worker or partner.

Just find someone with similar weight loss goals.

You don’t need to talk every day, either.

Just text each other to share that you’re eating healthy foods and staying on track.

If you’re tempted by junk foods, you can lean on your partner, too.

12. Watch Less Television

Couch surfers wanting to lose weight should turn off the TV—the more television people watch, the more weight they gain.

One study that collected data from more than 50,000 middle-aged women over six years found that for every two hours the participants spent watching television each day, they had a 23% higher risk of obesity and a 14% higher risk of developing diabetes[13].

Excess television watching is correlated with extra pounds primarily because it’s a sedentary activity that often leads to mindless eating.

Turn it off or maybe change the channel to an exercise program instead

13. Reconnect With Your Satiety Cues

You can reprogram your brain for weight loss by tuning back into your body’s natural “The author is hungry” and “The author is full” cues.

“Dieting combined with eating on the run or while multitasking—driving, watching TV, playing with your phone—can really disconnect you from your natural signals of hunger and satiety,” says Albertson.

“Plus, as children, we learned to clean our plates rather than eat until satisfied.”.

Add the fact that portion sizes have grown significantly—as much as 60% for things like snack foods— and the result is consistent overeating.

“Instead, try to eat when you’re hungry and stop when you are satisfied rather than stuffed,” says Albertson.

“Instead of tracking your food, try tracking how hungry you are before, during and after meals to get back in touch with these signals.”

Findings

The study found that the contestants regained a substantial amount of their lost weight in the six years following the competition.[1].

Another Australian study of 200 participants in The Lancet found that while dieters in the study lost the same amount of weight, the group that lost weight slowly lost 10% more body fat and 50% less lean muscle than the rapid weight loss group[2].

One study that collected data from more than 50,000 middle-aged women over six years found that for every two hours the participants spent watching television each day, they had a 23% higher risk of obesity and a 14% higher risk of developing diabetes[13].

When researchers analyzed 16 years’ worth of data on 68,183 middle-aged American women, they found those who slept no more than five hours per night were 15% more likely to have obesity compared to those who slept seven hours a night[14]

14. Get More Sleep

Getting a good night’s sleep is one of the best things you can do to maintain a healthy weight and overall health.

“While more research is needed to understand exactly how increasing oxytocin can impact weight and appetite, if you’re experiencing difficult emotions, a self-compassion break will allow you to give yourself the care you need so you will be less likely to eat,” says Albertson.

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Dawn Neumann is a New York City-based magazine and book writer whose work has appeared in a wide variety of publications, including Women’s Health, Health, Cosmopolitan, Fitness, Prevention, Redbook and more

She graduated summa cum laude from the University of Maryland’s College of Journalism, and she holds certifications as an American Council on Exercise fitness professional, a certified life coach, a 200-hour RYT yoga instructor, and an Active Isolated Flexibility Technician.

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