10 Proven Ways to Lose Weight Quickly and Feel Good About It

This is because attempting to lose five or even ten pounds in a week can lead to binge-eating and volatility, both of which can interfere with long-term success. And it kind of defeats the purpose, doesn't it?

Not to mention, it's quite difficult!

It's quite difficult for most people to shed more than one to two pounds of body fat in a week.

Instead, you're more likely to lose water weight than fat. And, while a drop in water weight results in weight loss, the effect is just temporary.

Even if you reach your target by next Friday, it will be almost hard to keep the weight off in the long run. The calorie restriction necessary to lose that much fat would make you so hungry that you'd want to eat everything in sight...because your survival instinct would kick in.

Furthermore, because calorie restriction slows metabolism, your body will be less prepared to burn the foods you (inevitably) gorge on. This might result in you gaining more than you lost in the first place.

Having said that, there are still several efficient and healthy strategies to begin your weight reduction journey.

Yes, it will take longer than a week, but you will not have to starve yourself, spend money on questionable products, or hurt your body with exercise. Even better, the weight you lose will remain off your body for the rest of your life!

So, try a couple of the safe, tried-and-true weight-loss techniques listed below to help you get started.

And keep in mind that modifications that don't leave you fatigued and craving pizza will provide the finest, most long-lasting effects.

1. EMPHASIZE QUALITY OVER QUANTITY

You should lose weight if you burn more calories than you consume. But you don't want to be so focused on calories that you neglect a healthy diet.

If you focus on food quality, there's a strong chance you'll consume more nutrient-dense selections that satisfy you.

2. KEEP A FOOD JOURNAL

To begin, remember that no meal is fundamentally good or evil. If the thought of writing down everything you eat in a day makes you feel guilty or nervous, simply skip this step.

People who track what they eat, on the other hand, tend to be more effective at reducing weight since it improves awareness about what they're eating.

In fact, according to a series of research published in the Journal of Personalized Medicine, people who use apps to track their food and exercise are more likely to lose weight.

Obviously, these apps (you know the ones) won't work until you input everything you consume. You must be constant and truthful about what you consume.

3. MAKE SMALL FOOD SWAPS

According to The European Journal of Obesity, the greatest strategy to assist long-term weight loss is to incorporate incremental modifications into existing behaviors. Instead of opting for an egg-white wrap in place of your usual BLT bagels, consider ordering your sandwich on an English muffin.

Alternatively, if you consume a snack bar every afternoon, replace your 300-calorie bar with a 150-calorie option.

We genuinely adopt new behaviors when we commit to tiny meal switches. Whatever you select, make sure your focus is on "little doable adjustments," as this will increase your chances of sticking with it for a longer length of time, rather than just a few days or weeks.

4. DON’T SKIP MEALS

Eating at regular intervals throughout the day optimizes blood sugar regulation, avoiding the rise and fall that occurs when eating a large meal on an empty stomach.

When you skip eating when you're hungry, you invite hunger pangs, food cravings, and tiredness, all of which can lead to snacking on high-fat, high-sugar meals.

Furthermore, if you run out of calories before heading out to dinner with friends or gratifying a nighttime urge, you're more likely to succumb to the "just forget it" effect, which occurs when you break one "rule" and give up for the remainder of the night.

5. GET YOUR PROTEIN FROM LEAN SOURCES

Dietary protein is one of the most significant tools in your weight-loss arsenal, mainly because digesting protein requires more energy than carbohydrates and fat. However, it is frequently packed with naturally occurring fats, which increase the calories in each serving.

According to the Harvard School of Public Health, leaner protein sources such as chicken breast, white fish, and low-fat dairy contain fewer calories than alternatives such as bacon and burgers. Greek yogurt, cheese, and cottage cheese are other good options.

6. EAT HIGH FIBER CARBS

Fiber, like protein, decreases the pace at which your body burns carb calories, allowing you to feel fuller for longer and maintain stable blood sugar levels, which is why research repeatedly correlates fiber consumption to weight reduction.

That implies fibrous whole grain bread is a better choice than white bread, and it also explains why fruits, which include fiber and important vitamins in addition to sugar, outperform straight-up sweets every time.

7. DRINK MORE WATER

If you don't drink enough fluids, your body will produce an antidiuretic hormone, which causes water retention and may alter your weight.

While this is one of the reasons the scale is a poor estimate of body mass reduction, you can outwit it by drinking more—especially if you fill your glass with water or non-calorie alternatives like unsweetened coffee and tea.

8. MANAGE STRESS

When you're anxious, you probably go for food.

This is because cortisol, the stress hormone, increases your desire for sweet and fatty meals. It's no surprise that it's connected with increased body weight, according to a 2007 Obesity research that assessed chronic stress exposure by examining cortisol concentrations in the hair of almost 2,000 persons.

That is why, without a stress-management strategy, no weight-loss journey is complete: Perhaps it's meditation, contacting your mother after work (yeah, not really, huh? ), or simply relaxing with music.

Just make sure it's hunger rather than stress that drives you to the kitchen.

9. EXERCISE MORE

Although it is far more enjoyable to engage in a bearable activity (such as watching Netflix on the elliptical) than it is to eliminate tasty meals from your diet, exercise will not help you lose weight in a week.

For instance, while weight training may initially contribute a pound or two owing to the body's inflammatory reaction, and those who engage in low-intensity exercise may burn calories, they frequently end up eating more or moving less during the day to preserve energy.

It may take weeks or months for the metabolic effects of exercise to be visible on the scale, and even then, growing muscle, which is denser than body fat, may result in weight gain.

Do anything you want since it is beneficial for you. Exercise is great for your heart, mental health, and more—and not all improvement needs to be measured on the scale.

LAST BUT NOT LEAST... YOU SHOULD TRY THIS 10-SECOND "DAILY FIX" THAT BURNS UP TO 3 POUNDS OF BELLY FAT IN 3.5 DAYS...

Click here to see the 10-second "daily fix" that helped me drop 33.5 pounds in 30 days.