High-calorie drinks.
One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol . Replace them with zero-calorie drinks like lemon water, unsweetened tea, or black coffee.
Carbs with less nutritional value.
You don’t have to eliminate carbs, but you can be picky about your choices. For example, whole grains are better choices than highly processed items because processing removes key nutrients such as fiber, iron, and B vitamins — though some may be added back, such as in “enriched” bread. Also, look for choices that are low on the glycemic index, meaning they are digested more slowly and are less likely to raise your blood sugar. Low-glycemic foods include green vegetables and most fruits; high glycemic foods include potatoes and white rice.
Weight Loss Support
Many apps can help you track your eating. Since you probably have your smartphone with you all the time, you can use it to keep up with your plan. Or keep a pen-and-paper food journal of what you ate and when.
You’ll also want to have people on your side to help you stay motivated and to cheer you on. So ask your family and friends to support your efforts to lose weight.
You might also want to join a weight loss group where you can talk about how it’s going with people who can relate. Or talk with someone you know who’s lost weight in a healthy way. Their encouragement is contagious, in a good way.
Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and may help trust source to promote weight loss.
As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.
Techniques for mindful eating include:
- Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
- Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.
- Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
- Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rath
The Western diet is increasingly high in added sugars, which has definite links to.
Refined grains undergo processing to remove the bran and the germ, which contain most of the grain’s fiber and nutrients. These include white rice, white bread, and regular pasta.
These foods are quick to digest, and they convert to glucose rapidly. Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.
A study link the consuption links the consumption of more refined grains with weight gain. studies trusted source. show that whole grains are more likely to reduce hunger and increase fullness, which could lead to decreases in calorie intake.
Where possible, people should swap highly processed and sugary foods for more nutritionally dense options. Good food swaps include:
- whole-grain rice, bread, and pasta instead of the white versions
- fruit, nuts, and seeds instead of high sugar snacks
- herb teas and fruit-infused water instead of high sugar sodas
- smoothies with water or milk instead of fruit juice
Numerous studies have shown that getting fewer than 5–6 hours of sleep per night is associated with an increased incidence of obesity.
There are several reasons behind this.
that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can promote insulin resistance and increase levels of cortisol, which also promote fat storage.
How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.
