It is important to watch your diet and make adjustments to what you eat if you want to lose weight. According to Harvard Medical School, eating more fruits and vegetables instead of processed foods will help you burn fat. However, after that point, many nutritionists do not agree on the best ways to lose weight quickly. This conflicting information and the variety of options available leads to 160 million Americans trying different diets each year and spending a total of $70 billion on weight loss supplements and other diet-related items.
A few tweaks to your diet can help you quickly lose weight, according to registered dietitians.
1. Eat protein at every meal. 2. Drink plenty of water. 3. Avoid processed foods. 4. Avoid sugary drinks. 5. Avoid refined carbs. 6. Eat plenty of fiber. 7. Eat healthy fats. 8. Avoid Trans fats. 9. Get regular exercise. 10. Avoid excessive alcohol consumption. 11. Get adequate sleep. 12. Reduce stress. If you're looking to increase your fat loss, consider following these tips: 1. Make sure you're eating protein at every meal. 2. Drink plenty of water every day. 3. Avoid processed foods as much as possible. 4. Watch out for sugary drinks. 5. Avoid refined carbs. 6. Eat plenty of fiber. 7. Eat healthy fats. 8. Avoid Trans fats. 9. Get regular exercise. 10. Avoid excessive alcohol consumption. 11. Get adequate sleep every night. 12. Try to reduce stress in your life.
1. Start strength training
A type of exercise where your muscles contract against resistance in order to build muscle mass and increase strength over time. This usually involves lifting weights.
Research has found that strength training has many benefits for health, especially when trying to lose fat.
A review of 58 studies has shown that regular resistance training can help to decrease body fat by an average of 1.46%. This type of exercise can also lead to a reduction in body fat mass and visceral fat.
A different study showed that 5 months of strength training was more effective at reducing body fat in adolescents with obesity than just aerobic exercise.
Regular resistance training may help to maintain muscle mass, potentially leading to increased calorie burning even when at rest.
One review found that resistance training increased people's resting metabolic rate, while aerobic exercise had no effect.
There are a few easy ways to get started with strength training, such as doing bodyweight exercises, lifting weights, and using gym equipment.
2. Follow a high protein diet
Eating foods that are higher in protein may help to reduce your appetite and increase how much fat your body burns.
Eating high quality protein has been associated with a lower risk of obesity in multiple studies.
Other studies suggest that a diet high in protein could help to maintain muscle mass and metabolism when trying to lose weight.
Increasing the amount of protein you consume may also make you feel more full, reduce hunger, and cause you to consume fewer calories — all of which can help with weight loss.
Protein is an essential macronutrient that helps with growth and maintenance of the body. Consuming too little protein can result in muscle loss and feelings of fatigue, while consuming too much protein can lead to weight gain. The Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound (0.8 grams per kg) of body weight, or about 55 grams per day for the average adult. To increase your protein intake, try adding a few servings of high protein food to your diet each day. Protein-rich foods include meat, seafood, eggs, legumes, tofu, and dairy products like milk, cheese, and yogurt.
3. Practice mindfulness while eating.
If you are aware of your hunger throughout the day, you are less likely to overindulge. Eating slowly and paying attention to your meal will help you know when you have had enough.
“Mindfulness is a state of being that focuses on the present moment—being aware and accepting of your thoughts, feelings, and messages from your body,” Alyssa Burnison, MS, RD, LN explained. “When you practice mindful eating, it can have a positive impact on your emotional and physical health, your relationship with food, and possibly, your weight.”
“You are more in tune with your body's cues,” Burnison continued. “It takes nearly 20 minutes for your stomach to send a message to your brain that you are full. When you slow down and eat mindfully, you recognize when you feel satisfied and stop eating. You may consume fewer calories than if you hurried through your meal, possibly eating more than you need.”
This practice encourages a healthy meal routine and discourages mealtime distractions, ensuring you don't end up packing on any unnecessary weight while you quickly slim down. This eating habit takes a bit of practice to master, but by following these tips, anyone can slow down and enjoy their food while losing a few pounds.
4. Embrace the Mediterranean diet.
You've probably heard it said many times that eating more fatty fish and vegetables can help you stay fit and lose weight. Although fresh, healthy ingredients are certainly a part of this eating pattern's success, its real fat-burning power comes from a essential nutrient.
“A Mediterranean-style eating pattern is often ranked the best for weight loss because it's easy to adopt and sustain long-term,” Danielle McAvoy, MSPH, RD with Strong Home Gym said. “A key reason the Mediterranean Diet is so effective is that it's high in fiber from being largely plant-based. Fiber helps keep blood sugar levels stable, which can reduce hunger levels and cravings. Fiber also makes you feel full after eating, which can curb total calorie intake.”
5. Try intermittent fasting.
Although calorie counting may sound like a good idea, it can be very tedious to have to monitor everything you eat. Intermittent fasting can help you consume fewer calories without having to pay as much attention to what you are eating.
“Intermittent fasting is also an effective eating pattern for losing weight,” McAvoy continued. “A major review of the research found that the average weight loss from all intermittent fasting plans was 7-11 pounds over 10 weeks. IF is effective because it encourages the body to burn fat instead of carbs for energy, and limits eating to certain times of the day which limits calorie intake.”
The #1 Worst Intermittent Fasting Mistake is to not eat enough.
6. Drink unsweetened beverages
Consuming less sugar is a simple way to help oneself maintain a healthy weight in the long term.
For example, sugary drinks like soda usually have a lot of calories and don't provide many nutrients. Alcohol is also high in calories and can make you less inhibited, which could make you more likely to overeat.
Studies have found that consuming both sugar-sweetened beverages and alcohol is linked to an increased chance of having too much belly fat.
You should drink things like water or green tea instead of sugary drinks.
One small study found that 14 young men who drank a pint of water before a meal felt fuller, were less hungry, and ate fewer calories during the meal.
Green tea may help with weight loss by increasing fat burning and metabolism. This is because green tea contains caffeine and is rich in antioxidants.
7. Fill up on fiber
Soluble fiber is found in plant foods. It absorbs water and moves slowly through your digestive system, which makes you feel fuller for a longer period of time.
If you want to avoid gaining weight, you should eat more foods that are high in fiber, such as fruits, vegetables, legumes, whole grains, nuts, and seeds.
One study of 345 people found that eating more fiber led to weight loss and improved dietary adherence.
If you want to lose weight and shrink your belly, a new study suggests that you should up your intake of soluble fiber, even if it means consuming more calories overall.
SUMMARY
If you want to lose weight, feel fuller, and boost your fat loss, you should try eating more fiber. You can get fiber from fresh fruits, vegetables, and legumes.
8. Choose whole grains instead of refined carbs
If you want to lose weight, you may want to cut down on the amount of refined carbs you consume.
During the processing of grains, the bran and germ are removed which results in a low fiber and nutrient final product.
Eating refined carbs can cause spikes and crashes in your blood sugar levels, which may make you more hungry. However, you are more likely to see these effects if you eat refined carbs by themselves rather than as part of a balanced meal.
Research has shown that consuming diets high in refined carbs can lead to increased abdominal fat over time.
Dieting high in whole grains is known to lead to a lower body mass index and weight, as well as a smaller waist circumference.
Remember that BMI does not give the full picture of someone's health.
These have been linked with a reduced risk of heart disease, diabetes, and weight gain. The goal is to replace refined carbs like those found in pastries, processed foods, pastas, white breads, and breakfast cereals with whole grains like whole wheat, quinoa, buckwheat, barley, and oats. These have been linked with a reduced risk of heart disease, diabetes, and weight gain.
SUMMARY
It's better to choose nutrient-rich whole grains over refined carbs for sustainable weight loss.
9. Increase your cardio
Aerobic exercise, also known as cardio, is one of the most common forms of exercise. It is any type of exercise that specifically strengthens the heart and lungs.
One way to help lose weight and burn fat is to add cardio to your routine.
Aerobic exercise has been linked to a decrease in belly fat in middle-age women, according to a review of 15 studies.
Other studies have found that aerobic exercise may help to increase muscle mass and decrease belly fat, waist circumference, and overall body fat.
According to most research, you should aim to get 150-300 minutes of moderate to vigorous exercise per week. This works out to being active for around 20-40 minutes each day.
There are many types of cardio workouts, including running, walking, cycling, and swimming.
SUMMARY
The more people do aerobic exercise, the less body fat they have. Cardio may also help reduce waist circumference and increase muscle mass.
10. Drink coffee
Coffee contains caffeine, which stimulates your central nervous system, speeds up your metabolism, and helps break down fat.
Caffeine has also been shown to enhance fat burning during aerobic exercise, particularly for those who are untrained or sedentary.
A large review of 12 studies showed that increased coffee intake is associated with a lower risk of obesity, especially for men. Another study of 2,623 people showed that higher caffeine intake is linked to a higher rate of success with weight loss maintenance.
To get the most health benefits from coffee, drink it black or with a small splash of milk instead of adding large amounts of cream and sugar.
SUMMARY
Coffee may help with weight loss because it contains caffeine. Caffeine may boost metabolism and help break down fat.
11. Try high intensity interval training (HIIT)
HIIT is a form of exercise that combines short periods of intense activity with short recovery periods to keep your heart rate elevated.
The studies conducted showed that HIIT was very successful in terms of burning fat and promoting weight loss that would last.
One review found that doing HIIT 3 times a week for an average of 10 weeks significantly reduced the amount of fat in the body and the distance around the waist (40Trusted Source).
This means that HIIT requires less time investment than other forms of training, making it more accessible for people with busy schedules.
Another study found that HIIT helped people burn 30% more calories than other types of exercise, such as cycling or jogging, in the same amount of time.
A great way to start getting in shape is to alternate between walking and jogging or sprinting for 30 seconds at a time. You can also do different exercises like burpees, pushups, or squats with short rests in between.
12. Don't skip breakfast.
If you choose to intermittent fast, make sure you don't miss breakfast. “Eating breakfast lets you break the overnight fast and provides carbohydrates for energy to function and to perform exercises with energy,” Blanca Garcia, RDN, a registered dietitian at Healthcanal said.
If you want to improve your cardiac health, lower the risk of diabetes, and much more, you should make sure you have a regular breakfast. If you're trying to lose weight, follow The #1 Best Breakfast Habit for Weight Loss for the best results.
The bottom line
To lose body fat in a healthy way, it’s best to avoid fad diets and unsafe supplements.
Instead of unhealthy habits, you should have healthy habits like eating whole grains, replacing sugary drinks with water, trying probiotics, or drinking coffee.
To sustainably burn fat, be sure to follow these simple nutrition tips alongside a well-rounded diet and active lifestyle.
