How to lose weight? How to lose weight fast? What to eat to lose weight? These are questions that many people have been wondering about especially after Christmas when most people’s New Year’s resolution is to lose weight especially the weight gained during the holidays.
Losing weight can be quite challenging. You can’t lose weight by merely doing exercises and you also can’t lose weight by just having a healthy diet plan. A combination of both diet and exercise is the most effective and fastest way to lose weight.
There are a lot of ways to lose weight but there is no one method that is effective for everyone. The best diet plan and workout should depend on what works best for you. You have to take into consideration factors such as your body weight, the illnesses that you have, the restrictions that you have if any, and a whole lot more.
Here are 20 ways for a successful weight loss:
1. High protein diet
Protein intake suppresses hunger and appetite because of the production of hormones that help one feel full and satisfied. A protein diet also increases the metabolic rate and the number of calories burned. Ex. eggs, meat, fish, dairy, poultry.
2. Low carb diet or no carb diet
Low carb diet means that you need to restrict your intake of carbohydrates found in bread, pasta, and sugary foods. You need to avoid sugary foods, foods made of refined grains, processed foods, and trans fat.
Carbs tend to convert easily into sugars. If the body is not able to use up all the energy from carbs, it stores that energy as glycogen in the muscles and liver. The body converts excess carbs into fat cells and the build up of this unused carbs leads to weight gain.
A low carb diet plan consists of alternatives like vegetables or alternatives to sugary drinks such as infused water. Ex. meat, eggs, fish, fruits, vegetables, seeds, healthy oils.
3. Low cholesterol diet
Cut on foods with high cholesterol because they will let you gain weight and they are not good for the heart. Avoid foods that increase cholesterol such as foods rich in saturated fat (butter, cheese, coconut oil), processed meats or processed food in general, organ meats, egg yolk, etc. Also cut down on foods rich in salt and sugar. Ex. beans, oats, tofu, vegetables, fruits, whole grain.
4. Low sodium diet
Most unhealthy foods are high in sodium just like junk food, fast food, processed food, canned goods, seasonings, cheese, dairy, boxed meals, etc. Too much salt makes you feel bloated.
Plant-based foods have less sodium compared to meat-based foods. Sodium can still be found in most foods but healthy food like poultry, fruits, and vegetables contain much lower amounts of sodium. Ex. vegetables, fresh or dried fruits, eggs, beans and grains, egg whites, unsalted nuts.
5. 1200 calorie diet
A 1200 calorie diet is a great way to lose weight fast because it is 500 calories less than the recommended daily calorie intake. When you eat fewer calories than you burn, your body resorts to fat stores which leads to quick weight loss.
Be cautious when doing this diet and do not go below 1200 calories because you won’t get enough nutrients that you need to survive the day.
6. Vinegar diet
Apple cider vinegar’s main component is acetic acid and acetic acid can help you lose weight in many ways. It suppresses appetite, burns fat, reduces fat storage, improves metabolism, decreases insulin levels that lead to fat burning, and lowers blood sugar levels.
To incorporate apple cider vinegar in your diet, you can add it to olive oil as a salad dressing, or mix it with water and drink 1 tablespoon before meals.
7. Healthy breakfast
Breakfast is the most important meal of the day because it helps boost your metabolism and it gives you the energy that you will need to last the entire day. It replenishes the blood sugar that your body needs in order to make your brain and muscles work. Skipping breakfast would make you binge on carbs or sugary foods throughout the day just to get the energy that your body needs.
Since it’s the most important meal of the day, you need to make sure that you will be only eating healthy breakfast foods like whole grain cereal, fruits, yogurt, bran, or granola.
8. Healthy meal plans
You don’t have to skip meals in order to lose weight. You can still lose weight without skipping any meals. You just need to make sure that you are eating healthy meals. This can be done by preparing meal plans of what you are going to eat for each meal. You can also have snacks provided that you eat healthy snacks.
9. Healthy recipes
It’s better to prepare your own food rather than eat outside where you are not sure about the ingredients and how the food is prepared. You can always choose easy healthy recipes. There are a lot of healthy lunch ideas or healthy dinner recipes that you can find on cookbooks or on the internet.
10. Healthy restaurants
If you really want to eat outside, choose healthy restaurants that offer heart healthy recipes and other healthy foods to eat.
11. Use a weight loss calculator
A weight loss calculator will help you compute the amount of calories that you can consume and the number of calories you need to burn within the day based on your metabolic rate.
12. Diet shakes
Diet shakes are meant to replace a meal. They contain all the nutrition that can be found in a full meal. This is a good alternative if you don’t have time to prepare healthy meals.
13. Weight loss foods
Here are some of the weight loss friendly foods as supported by science and based on their nutrition value:
- Whole eggs
- Green leafy vegetables like spinach and kale
- Vegetables that are high in fiber like cauliflower, broccoli, and cabbage
- Chicken breast
- Lean beef
- boiled potatoes
- Beans and legumes
- Cottage cheese
- Apple cider vinegar
- Chilli pepper
- Whole grains
- Chia seeds
- Coconut oil
14. Healthy smoothie recipes
If you get bored eating fruits as they are or if you find yourself constantly craving for juices, try looking for healthy smoothie recipes instead. They are good for losing weight because they make you feel full plus they have other benefits to the body such as increasing metabolism, boosting your body, etc.
15. Healthy dinner
Do not skip dinner but make sure that you eat something light and healthy for dinner. Also make sure that you eat dinner at least 3 hours before you sleep. Eat foods that are high in protein. Avoid eating complex carbs and fatty foods because it will be difficult for the body to digest them. You can also do some research on healthy meals for dinner.
16. Healthy living
Generally living a healthy lifestyle will help you lose weight. If you are living a healthy lifestyle, it means that you are conscious of the food you eat that you avoid those that are bad for you such as junk foods, processed foods, sugars, etc. You also include exercise in your daily routine.
17. Amazing grass green superfood
These are plant based foods that are turned into powder so that you can easily mix them to your healthy meals or you could also enjoy them as a drink.
18. Intermittent fasting
Intermittent fasting or IF is an eating pattern where you alternate cycles of fasting and eating. There are different methods of IF. You can choose between fasting daily for 16 hours and having meals in between those 8 hours window or you can do a 24 hour fasting twice a week. For the first method, you skip one meal.
For example, if you choose to skip breakfast, and decide that you wouldn’t eat anything after 8:00 pm, then you have to count 16 hours from 8:00 pm until you can eat again. This means that your next meal would be taken at 12:00 noon the next day.
This method naturally helps you lose weight because you tend to eat fewer calories plus it has a few health benefits including improving your metabolism.
19. Green tea
Drink unsweetened green tea. Green tea has a lot of antioxidants which can help you burn fat and lose weight.
Probiotics are live bacteria that can help improve your digestive health and result in weight loss. They help regulate the healthy gut bacteria and block the absorption of dietary fat. They also reduce inflammation and appetite.