How to Lose Weight Quickly and Safely
Losing weight extremely quickly will typically backfire, as your body will regain lost pounds as soon as you start eating normally again. Plus, fad diets and ‘get thin quick’ programs usually don’t contain enough healthy nutrients or calories and will result in only losing water weight. However, there are some methods to speed up weight loss safely and healthily.
Eat Less of These Foods
Certain foods can cause increased water retention and bloating, which is detrimental to losing weight. These foods also are low in nutrients, fiber, and lean protein, which are beneficial to health. Cutting out or reducing your intake of these foods can help to facilitate more rapid weight loss:
- High-sodium foods, like canned soup, frozen dinners, and pizza
- Fast food
- High-sugar foods, like soda and candy
- Foods high in white flour or sugar, including baked goods, pastries, chips, and cookies
Although it can be tempting to eat “diet” foods, which are often made with artificial sweeteners, we’d recommend steering clear of them, as they can actually increase bloating and cause increased appetite in the long run. Plus, undereating calories will always backfire — your body needs a certain number of calories to function properly, and undereating will cause your body to “hold on” to any extra weight to maintain these physiological functions.
Eat More of These Foods:
Weight loss is supported by foods that fuel our bodies and contain plenty of vitamins, minerals, and fiber. The number-one food group to consume to lose weight is non-starchy vegetables, which are low in carbohydrates but high in nutrients. An ideal amount for weight loss is about five cups of non-starchy veggies per day. Here’s a list of foods to eat to support healthy weight loss, going in order from highest recommended consumption to lowest.
- Non-starchy veggies (asparagus, bell pepper, spinach, lettuce, leafy greens, mushrooms, tomatoes, onions, broccoli, cauliflower, and more)
- Lean protein (fish, seafood, chicken, turkey, eggs, tofu)
- Healthy fats (avocado, olive oil, nuts, seeds)
- High-fiber, starchy carbohydrates (beans, lentils, quinoa, brown rice, sweet potatoes, squash, fruit)
Drink This, Not That:
It’s important not to forget about what you drink when you are on a weight loss journey. The healthiest drink is water; try adding sliced cucumber, lemon, or lime to your glass if you don’t like plain water. You can also drink plain or lightly sweetened coffee and tea. Eliminating sugary beverages, like soda, fruit juice, sports drinks, and sweet teas, as well as alcohol, can help support weight loss.