Yes, it is possible to reduce weight rapidly. There are several fad diets that promise to help you lose weight quickly while leaving you hungry and deprived. But what good does it do to lose weight just to gain it back? It's important to lose weight gradually if you want to keep the pounds off in the long run. And, according to many experts, you can do it without going on a "diet." The trick is to make little changes to your lifestyle.
3,500 calories are equivalent to one pound of fat. You can lose around a pound each week by cutting 500 calories per day via food and activity changes. If you merely need to maintain your present weight, cutting 100 calories a day would be enough to prevent the 1-2 pounds that most people gain each year.
Adopt one or more of these easy, painless weight-loss tactics without resorting to a "diet":
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- 1. Every day, eat breakfast
- 2. At night, shut the kitchen door
- 3. Select Liquid Calories Carefully
- 4. Consume more fruits and vegetables
- 5. Grain is the way to go
- 6. Take command of your surroundings
- 7. Portions should be trimmed
- 8. Increase the number of steps
- 9. Protein should be included in every meal and snack
- 10. Make the switch to a lighter option
1. Every day, eat breakfast
Many people who have lost weight and kept it off have a habit of eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories," says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids, "but they usually end up eating more throughout the day." "Studies suggest that persons who eat breakfast have lower BMIs and do better at school and in the boardroom than those who don't." For a fast and healthy start to the day, try a bowl of whole-grain cereal with fruit and low-fat dairy.
2. At night, shut the kitchen door
Set a timer for when you'll finish eating so you don't succumb to late-night cravings or mindless munching while watching TV. "If you want something sweet after dinner, have a cup of tea, a piece of hard candy, or a small bowl of light ice cream or frozen yogurt," recommends Elaine Magee, MPH, RD, WebMD's "Recipe Doctor," and author of Comfort Food Makeovers.
3. Select Liquid Calories Carefully
Sweetened beverages are high in calories, yet they don't satisfy hunger the way solid meals do. Water, sparkling water with citrus, skim or low-fat milk, or small servings of 100 percent fruit juice can quench your thirst. If you're hungry in between meals, try a glass of healthful and low-calorie vegetable juice. Keep an eye on your alcohol calories, since they may easily pile up. Limiting alcohol to the weekends may save you a lot of calories if you consume a glass or two of wine or a cocktail every day.
4. Consume more fruits and vegetables
Eating a lot of low-calorie, high-volume fruits and vegetables push out high-fat, high-calorie items. Place the veggies on top of the meat and move it out from the center of your dish. Alternatively, Barbara Rolls, PhD, author of The Volumetrics Eating Plan, proposes beginning lunch or supper with a vegetable salad or a bowl of broth-based soup. Adults should consume 7-13 cups of produce each day, according to the United States government's 2005 Dietary Guidelines. Ward thinks it's not difficult: "Stock your kitchen with lots of fruits and veggies and incorporate a couple of servings at every meal and snack," she adds. "Your diet will be loaded with vitamins, minerals, phytonutrients, and fiber, and you won't be going for the cookie jar if you fill up on super-nutritious veggies."
5. Grain is the way to go
By replacing refined grains like white bread, cakes, pastries, and pretzels with whole grains, you'll get more fiber and fill up quicker, making it easier to consume a moderate quantity. Whole-wheat bread and pasta, brown rice, bran flakes, popcorn, and whole-rye crackers are some of the healthier options.
6. Take command of your surroundings
Controlling your surroundings, from filling your kitchen with plenty of healthy alternatives to picking the correct eateries, is another easy way to help you lose weight. That means keeping away from all-you-can-eat eateries to prevent temptation. When it comes to events, Ward advises, "have a nutritious snack beforehand so you won't be hungry, and be judicious when filling your plate at the buffet." Wait at least 15 minutes before returning for additional food and drink a large glass of water.
7. Portions should be trimmed
You could lose weight if you did nothing else except lowering your portions by 10% to 20%. The majority of meals offered in restaurants and at home are larger than you need. Get your measuring cups out to get a grasp on your typical portion amounts and focus on reducing them. Use tiny dishes, plates, and cups to get rapid portion control, suggests Brian Wansink, PhD, author of Mindless Eating. You won't feel deprived since the food will seem to be plenty on delicate serving utensils.
8. Increase the number of steps
Get a pedometer and progressively increase your daily steps until you hit 10,000. Do anything you can to be more active throughout the day, such as pacing while talking on the phone, taking the dog for an additional walk, and marching in place during television commercials. A pedometer acts as a regular reminder and motivation.
9. Protein should be included in every meal and snack
Including a dose of lean or low-fat protein in each meal and snack can help you feel fuller for longer, reducing your chances of overeating. Low-fat yogurt, a modest amount of almonds, peanut butter, eggs, legumes, or lean meats are all good options. To keep your blood sugar levels stable and prevent overindulging, experts suggest eating small, frequent meals and snacks (every 3-4 hours).
10. Make the switch to a lighter option
Use low-fat salad dressings, mayonnaise, dairy products, and other goods wherever possible. "If you choose low-fat and lighter items, you can easily cut calories, and if the product is blended in with other components, no one will notice," explains Magee. More ingenious substitutions: Use salsa or hummus as a dip; use mustard instead of mayo on sandwiches; eat plain roasted sweet potatoes instead of loaded white potatoes; skip the cream in your coffee; skip the cheese on sandwiches, and use a little vinaigrette on your salad instead of heaping it on.
