10 Tips to Help You Lose Weight Quickly and Safely

10 Tips to Help You Lose Weight Quickly and Safely

Losing weight quickly isn’t usually as simple as it sounds—and it’s definitely not sustainable long-term. If you want to lose weight quickly but avoid the negative side effects that can come with crash dieting, this article will give you 10 tips to help you lose weight safely and quickly. Let’s get started!

1) Set your goal

Do you want to lose one pound or twenty? Figure out how much weight you want to lose, and then come up with a realistic plan. If your goal is unrealistic—like 20 pounds in two weeks—then that’s not something that’s going to be good for your health or safe, because it’s not something your body can sustain for a long period of time, says Yiannas. Instead, try to aim for 1-2 pounds per week. That would be a healthy rate of weight loss for someone who is overweight or obese, he says. It will help them maintain their muscle mass as they lose fat. It will also help them keep their metabolism more stable as they go through their diet transition.

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2) Determine your daily calories

For most people, especially those who are trying to lose weight, it’s important to set a daily calorie budget. This means that you need to eat fewer calories than your body needs each day. It’s also important to note that not everyone needs a daily calorie budget. For example, if you are perfectly healthy with no health concerns like diabetes or hypertension, then you may not need a daily calorie budget at all.

3) Don’t skip meals

Skipping meals can seem like a good idea at first—you save time, you don’t have to prep or clean up after yourself, and you won’t get ravenous. But skipping a meal is bad for your metabolism. When your body is deprived of food for an extended period of time, it will start consuming calories from fat stores—which is why so many people who go on crash diets lose weight quickly but then gain all that weight back plus more when they return to normal eating patterns. If you want to lose weight safely, avoid extreme dieting (like juice cleanses) and aim for sustainable changes instead. For example, if you normally eat breakfast with eggs and toast every morning, try switching to eggs with veggies instead of toast. Or replace one carb-heavy meal per day with a protein-rich meal such as chicken breast with veggies over salad greens or salmon over quinoa. Another option: Eat small portions throughout the day instead of three large ones.

4) Eat 5 times a day

Eating 5 times a day gives your body more of an opportunity to shed pounds. Instead of eating just 3 times a day, spread out your calories by snacking every couple hours on healthy, low-calorie snacks such as fruit or veggies. This way you can avoid binging later on in the day and still lose weight.

5) Plan ahead what you are going to eat each day

Plan your meals so you don’t have to make last-minute decisions. After all, if you plan what you are going to eat, then at least that decision is made for you! It’s much easier for your brain not to think about food when there are no options in front of it. If you know where your next meal is coming from, then it’s a lot easier not to snack on unhealthy foods. When we do not plan our meals, we tend to make poor choices. In fact, research has shown that people who do not prepare their own meals tend to consume more calories than those who do. This means snacking more frequently or eating out more often – both things which can lead to weight gain over time. If you are trying to lose weight, planning ahead is one of the best ways to ensure success. You may even find yourself saving money by cooking at home instead of dining out. Try using an online calorie calculator to help you with your menu planning efforts. Planning meals also helps you avoid feeling like you’re starving when hunger hits; instead, you can get on with other tasks while waiting for dinner (or lunch) to be ready. Plus, having something planned gives you some control over what you will eat and how much. Having control is key in any weight loss program because it reduces stress levels – which can also contribute to overeating. Don’t underestimate how important planning your meals is for successful weight loss. The better prepared you are before heading into each day, the less likely you will be to give into temptation or skip a meal because of lack of preparation. Make sure you include snacks in your meal plans as well; otherwise, you might end up skipping a meal entirely because you were too busy or forgot to pack a snack. Meal planning takes just five minutes every Sunday night – but could save you hundreds of dollars and hours of frustration during the week.

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What should you eat? Plan your meals around foods that are low in calories, high in nutrients, and provide plenty of energy for your activities. That way, you’ll lose weight without having to deal with any discomfort or fatigue due to a lack of nutrients or energy from missing meals (in other words, from going too long between meals). Check out our nutrient density charts for help planning healthy meals; they include hundreds of foods so you can easily find something nutritious that also meets your calorie needs each day!

6) Portion out your meals in advance

Portion control is key to losing weight quickly. It’s simple—if you don’t bring a certain food into your house, you can’t eat it. Research has also shown that people who eat out of packages tend to overindulge, so it’s important that all of your meals are portioned ahead of time. Never leave home without pre-portioned snacks in hand!

7) Do exercise as a family

Exercise is a great way to bond with your family. Whether you’re going for a run together or playing soccer in your yard, getting active as a family will not only give you more opportunities to spend time together, but it can also lead to healthier habits overall. Exercising as a family also helps keep things interesting—instead of dreading exercise on your own, you’ll have something fun (and healthy) to look forward to.

8) Set up rewards for yourself, but be smart about it

Setting up rewards for yourself is a great way to keep yourself on track. However, it’s also important that you make sure you’re not rewarding yourself with things that are going to sabotage your progress. If you’re trying to lose weight, don’t reward yourself with junk food or unhealthy treats—instead, treat yo self with healthy fruits or other snacks that aren’t calorie-dense. Your body will thank you!

9) Accept that sometimes you need a break – don’t beat yourself up over it!

It’s okay to allow yourself a break from your weight loss routine. Don’t beat yourself up if you find that life gets in the way or you lose motivation. Celebrate even small steps like making your first meal of a healthy dinner instead of opening a bag of chips. The important thing is to not give up because every little bit helps move you toward your goals.

10) Don’t give up – choose to make life change permanent (not temporary)!

If you fall off your diet or work out regimen (which is bound to happen), don’t give up! Getting back on track is crucial for weight loss success. Take one step at a time and keep yourself motivated. Think about how proud you’ll feel when you reach your goal weight, say how proud your family will be of your achievement, etc. There are millions of ways to stay motivated—find what works for you!

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