6 Ways to Support Quick and Healthy Weight Loss

Although there are dozens — if not hundreds — of “get thin quick” plans circulating the Internet, these fad diets are not sustainable in the long run and typically aren’t very healthy. Instead, here are some ways that you can support faster weight loss in a healthy way.

1. Fill Up On Fiber
Fiber is an under-rated aspect of weight loss. This macronutrient is extremely satiating and helps to fill you up for longer. Plus, fiber intake supports a healthy gut microbiome, which has been linked to maintaining healthier weights. Find fiber in fruits, vegetables, beans, legumes, and whole grains.

2. Cut Back on Refined Carbohydrates
Sugar and refined carbohydrates are detrimental to health — especially when consumed in excess. These foods, which include white bread, pasta, chips, and sweets, convert quickly into blood glucose. High blood sugar leads to increased secretion of the hormone insulin, which can stimulate excess fat storage.

3. Try Intermittent Fasting
Intermittent fasting typically involves fasting for 16 hours per day and eating during an 8-hour window — this may look like stopping eating at 6 P.M. and not eating again until 10 A.M. the next day. However, you want to be sure you’re still getting adequate calories and nutrients during your eating window for intermittent fasting to be successful and healthy.

5. Track Your Food Intake
Often, we aren’t fully aware of everything we are eating in a day, as small bites and sips here and there can still add up. If you don’t have a history of disordered eating, tracking your food intake with an app or food diary can help you become more aware if you’re eating too much — or too little, which can also be detrimental to weight loss.

6. Boost Your Water Intake
Aiming to consume about half of your body weight in ounces of water per day is a good goal for staying hydrated. (This would look like drinking 75 ounces of water per day if you weigh 150 pounds.) Boosting your water intake can help you with weight loss because being dehydrated causes increased hunger, and water helps boost calorie burning and remove waste from the body.

7. Try Some HIIT
Sometimes it’s our exercise habits that hold us back from weight loss. High-intensity interval training (HIIT) burns more calories in a shorter amount of time than other cardio.

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