If you are working on weight loss, you probably want results fast. To save you time, skip the fad diets, their results do not last, instead start on healthier options. It is easy to lose 3 or more pounds a week safely with exercise and healthy diet.
You can lose 2 pounds if you burn 500 calories more than you eat every day for a week, and you will need to exercise more and eat less if you want to lose weight faster. For example, you could lose 4 or 5 pounds in the first week, if you take in 1200 calories and exercise for an hour each day.
Cutting salt may also mean losing more weight, but it is mostly fluids not fat. When you limit sodium and starches, you reduce fluid retention, which will help you lose up to 5 pounds of fluids when you get started.
You are advised to eat a diet that minimizes sugar, animal fat and starches, and for rapid weight loss, you need to focus on veggies, fruits, egg whites, skinless poultry breasts, soy products, nonfat dairy foods, fish, shellfish and lean meat. Here are more tips:
– Eat vegetables to feel full most of the time
– Do not be around any tempting foods
– Stay busy so you do not eat just out of boredom
– Keep your body refreshed with plenty of water
– Avoid skipping meals
– Eat from a plate, not grazing from the fridge.
To stay on track, keep a food journal in which you write down everything you eat; it is about being accountable to yourself and it is a very effective tool to lose weight. If you have trouble with emotional eating, consider talking to a counselor about it; they can help you handle your feelings.