Category Archives: Lose Weight Fast

Why do doctors recommend a slow rate of weight loss? What's wrong with fast weight loss? Answers from Donald Hensrud, M.D.

The concern with fast weight loss is that it usually takes extraordinary efforts in diet and exercise efforts that could be unhealthy and that you probably can't maintain as permanent lifestyle changes.

A weight loss of one to two pounds a week is the typical recommendation. Although that may seem like a slow pace for weight loss, it's more likely to help you maintain your weight loss for the long term.

Remember that one pound (0.45 kilogram) of fat contains 3,500 calories. So to lose one pound a week, you need to burn 500 more calories than you eat each day (500 calories x 7 days = 3,500 calories).

Also, if you lose a lot of weight very quickly, you may not lose as much fat as you would with a more modest rate of weight loss. Instead, you might lose water weight or even lean tissue, since it's hard to burn that many fat calories in a short period.

In some situations, however, faster weight loss can be safe if it's done the right way. For example, doctors might prescribe very low calorie diets for rapid weight loss if obesity is causing serious health problems. But an extreme diet such as this requires medical supervision. In addition, it can be difficult to keep this weight off.

Some diets include an initiation phase to help you jump-start your weight loss. For example, the Mayo Clinic Diet has a quick-start phase in which you might lose six to 10 pounds in the first two weeks. You can lose weight quickly with an approach like this because it combines many healthy and safe strategies at once no gimmicks or extreme dieting.

After the initial two-week period, you transition into the recommended weight loss of one or two pounds a week, which gives you time to adopt the necessary lifestyle changes, such as eating a healthy diet and increasing your physical activity, necessary for maintaining weight loss over the long term.

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Fast weight loss: What's wrong with it? - Mayo Clinic

Written by David Brown, Last updated: October 21, 2017

Hey, and welcome to my water fasting weight loss experiment.

I'll show you exactly what I did to lose 14.6 pounds (6.6 kilograms) in 5 short days. This comes down to losing almost 3 pounds (1.5 kilograms) per day, which is awesome by any standard.

But you probably know it's impossible to lose 3 pounds of pure body fat per day. So read on to find out how much total weight, how much body fat, and how much of your lean body mass you can expect to lose on a water fast.

I'll also show you some advanced weight loss tips that you can use to boost your weight loss results even further. These tips won't only help you laser-target your body fat, but will also protect your lean body mass during a water fast.

Before you read all about how to maximize the weight loss results on your next (or first?) water fast, take a quick look at what's covered in this article:

Here's a study[1] that proved it's possible to destroy as much as 13 pounds (5.9 kilograms) of lean body mass during a 21-day water fast.

Unfortunately, your lean body mass includes both your muscle mass and vital organ tissue.

Now, maybe you aren't worried about losing some of your muscles during a water fast. Maybe you plan on rebuilding your muscle mass AFTER you finally get rid of that stubborn body fat.

But you should know that the single most important muscle in your body (that just happens to be your most important vital organ as well) that can suffer because of this, is your heart.

So even if you plan on doing a short water fast, you could still end up weakening your heart in the process.

Now, it's true that a short water fast isn't likely to seriously damage your heart. But if you ask me, sacrificing your lean body mass to quickly drop a couple of pounds is never a smart thing to do.

Especially since a better way of fasting exists.

The kind of fast that can fully prevent that unnecessary destruction of your lean body mass is called a "muscle sparing fast". And the best part? Muscle sparing fasting won't slow down those incredibly high fat burn rates water fasting can offer you.

If you ask around about muscle sparing fasting in the water fasting community, some people may tell you that a muscle sparing fast is not a "pure" water fast.

But modern science has proven that muscle sparing fasting can be done in a way that doesn't interrupt the fasting state in your body. In fact, muscle sparing fasting can actually offer higher fat burn rates than water fasting (if you know how to tweak things a bit).

Now, this article is about pure water fasting, so I'll have to get on with that.

But if you want to learn more about reverse the negative effects of water fasting and possibly increase your fat burn rates even beyond your natural limits, you can see how muscle sparing fasting works here.

Like I said, my water fasting weight loss results look pretty impressive on paper.

I lost a total of 14.6 pounds (6.6 kilograms) in less than a week, while the recommended weight loss rate is about 1-2 pounds (0.5-1 kilogram) per week.

In other words, my water fasting results were more than 10 times better than what you can get on your standard, "doctor's approved" weight loss diet.

But the truth is, more than two thirds of my awesome weight loss results had nothing to do with my body fat.

So even though water fasting IS one of the fastest fat loss methods on the planet, you'll have to sacrifice a lot of your lean body mass to lose so much weight so quickly.

But this preventable and reversible loss of your lean body mass is not just a problem with water fasting. Trying to lose body fat really quickly (while holding on to as much of your lean body mass as possible) is easily the single biggest problem in the weight loss community.

Because this issue is so hard to avoid, many rapid weight lost diets trick you with a big fake drop of the number on your bathroom scale. And while you celebrate those fake weight loss results, you stay completely blind to the fact that you probably lost little or no body fat at all.

Again, this article is about water fasting, so I obviously can't go into all the details here.

But if you want to learn more about the 5 different ways your body can trick you into believing you're losing a lot of weight (even when you're hardly losing any body fat at all), you can download a free sample chapter from my "Perfect Fat Burn Diet" book.

If you only take the time to read that one short chapter, you will never again be fooled by the promise of fast results on ANY weight loss diet.

Here's exactly what happened during the 5 days of my extreme water fasting weight loss experiment.

If you're thinking of doing a water fast yourself (even if just for a day or two), this will give you a better idea of what to expect.

You'll also see that I've gotten myself into a pretty risky situation on the fifth day (and had no choice but to "cheat" during my fast).

Let this incident be a reminder to you that water fasting is not to be taken lightly (especially if you plan on exercising during your fast), and that safety must always come first.

During the first day of the fast, my energy levels were still pretty good. I spent about two hours on my bicycle, plus, I did some sprinting. By the end of the day, I felt really tired, but nothing too out of the ordinary.

The hardest part of the first day is handling your hunger and food cravings.

I properly transitioned into my water fast, so my body was already used to getting just one meal per day (a late dinner). Because I was tired from exercising without food, I fell asleep way before dinnertime. So during the first day, I tricked my mind into not even noticing that I was going to skip food altogether.

But that only got me through the first day.

The hunger, the cravings, and the constant feeling of emptiness in your stomach. Even without exercise, these things CAN get to you.

On the second day of my water fast, I went on a hike. But after about two hours of brisk walking, that was it. I was completely out of gas, and that familiar feeling of dizziness started creeping in.

A little dizziness is completely normal during a water fast (even if you completely avoid exercise). But during my previous fasts, it never started feeling dizzy before day three.

Exercise really worked to speed things up.

The third day could easily compete for the worst day of my life.

I was so completely out of energy, that I barely dragged myself around the apartment. The only time I felt this way was when I was extremely weak because of an illness.

If you do a water fast without exercise, the third day is usually much, much easier.

So if you want to burn off more body fat by exercising in the beginning of your water fast, feeling like crap might be the price you'll have to pay.

The good news was, my hunger was almost completely gone by the third day.

On the fourth day, I got some of my energy back.

I was actually able to walk a couple of miles, but that was it for the day.

Like I said, the hunger was now completely gone. I literally felt like I didn't care if I ever eat anything again.

And this is actually the biggest advantage of doing a water fast for weight loss.

If you can learn how to handle yourself during those first few days, you'll get to a place where hunger virtually disappears.

But it wasn't until the final day that I got reminded fasting is no walk in the park.

The last day of my water fast surprisingly began really great. I felt like I had a TON of energy, so I courageously went on a hike.

But almost exactly at the farthest point from my home, I nearly collapsed from exhaustion.

I remember leaning against a fence, just wanting to lie down. I had no idea how I was supposed to get home.

I had no choice. My safety had to come first, even if it meant not completing my weight loss experiment.

Somehow, I managed to slowly make my way to the nearby store, and bought some dates.

Dates have an extremely high-glycemic index, which means that the sugar they contain will rush into your bloodstream like a speed train.

And boy, did they work.

I only ate two dates, and it was like pouring gasoline on fire. With this quick energy boost, I was able to get back home with no problems.

So yes, I technically "broke" the fast before day 5 was over.

But those two dates weighed only a couple of grams, so they really couldn't have affected the final weight loss results a lot.

So in spite of me "cheating" during my fast, I still ended up losing 14.5 pounds (6.6 kilograms) in 5 short days.

Back when I did my water fasting experiment, I didn't really know a lot of science on how to speed up weight loss during a water fast even further.

But I've done my research since then. So what you're about to see, are some pretty neat tricks that can boost your fat loss even beyond what water fasting can do on its own.

In other words, even though I've gotten some pretty amazing results with my experiment, if I had used any of the tricks you're about to read, I could have lost even more weight during my water fast.

Let's dive right in.

If you really want to skyrocket your fat burn rate during your next water fast, here's a science-based weight loss tip that can help you out:

Research[2] has proven that taking just a tiny amount of caffeine, an extremely popular natural fat burner found mostly in coffee and tea, can literally double the release of fat from your body fat reserves.

(To find out more about how caffeine actually speeds up fat loss, how many calories it can actually help you burn, and how to make caffeine work on ANY diet, go to my science based guide to maximizing your weight loss results with caffeine.)

In other words, if you do a water fast without caffeine, your highest possible fat burn rate will be limited by your body's natural ability to release fat from your body fat reserves.

But if you take caffeine during a water fast, you can actually reach a state of "superhuman" fat burn (because caffeine helps your body release and burn off that stubborn body fat even faster).

Also, because caffeine will help you release more energy from your body fat reserves, you'll feel much more energized and mentally focused during a water fast.

Time to take a look at an awesome drink that's also been scientifically proven to speed up weight loss:

What if I told you, or better yet, what if I could prove to you that burning off even more calories during a water fast comes down to something as simple and natural as drinking tea?

Well, science[3] says, oolong tea contains the so called "polyphenols" that have been proven to speed up weight loss.

Furthermore, teas like oolong tea also contain caffeine, and you've already seen the science on how well that one works.

Needless to say, the fat burning combo of polyphenols and caffeine you can get in by drinking some oolong tea, could easily boost your final water fating weight loss results even further.

(If you want to find out how many calories oolong tea can help you burn, how it can help you better target your body fat, and discover a little-known weight loss benefit of oolong tea, then you can go to my science based guide to speeding up weight loss with oolong tea.)

But let's take another kind of tea you can drink for quicker fat loss during a water fast.

Yes, green tea is another zero-calorie drink you can use to speed up weight loss during a water fast.

Science[4] has proven that green tea can speed up fat burn by over 35%!

And the best part?

Burning off more body fat also means you'll destroy less of your lean body mass (because your body will be able to draw more energy from those ugly body fat reserves).

The ability of green tea to protect your lean body mass while helping you burn away more body fat during a water fast is amazing in and of itself.

(But if you want to discover a few more little-known weight loss benefits of green tea, you can read all about them in my science based guide to boosting weight loss with green tea.)

But now it's time you find out how to avoid one of the most common traps people who are doing a water fast for weight loss tend to fall into.

I really need to warn you about one of the stupidest mistakes I made in my extreme water fasting challenge. I did it, because I simply didn't know about this back when I went through with my weight loss challenge.

My dumb mistake was, I tried to boost my water fasting results with exercise.

I mean, it's widely known that exercise and weight loss go hand in hand, right?

So why not do some light exercise to boost your water fasting results, especially once you start feeling that "energy high" after a couple of days?

Well, unfortunately for me (but fortunately for you cause you're reading this now) it took me quite a while before I found out just how dangerous exercise can be during a water fast.

One water fasting study[5] proved that every hour of exercise during a water fast will destroy over 100 grams of your lean body mass!

And the people in the study weren't doing intense exercise. The loss of lean body mass is bound to happen even if you exercise lightly during your water fast.

Like I said, that destruction of your lean body mass will not only hurt your muscles, it can damage your vital organs as well.

The bottom line is, you can do pretty much everything you normally do during a water fast.

Just do your best to avoid any activities that will raise your heart rate, make you start breathing heavily, or require a lot of energy to perform (think heavy work, weight lifting, or basically any kind of sport).

And while this wasn't exactly a tip that can boost your water fasting results, it's even more important you understand what you're NOT supposed to do.

So many people make the mistake of staying overly active during a fast, but instead of improving their final water fasting results, they only end up harming their bodies.

That very first bite you take after not eating for 5 days will taste out of this world. Even if you start by eating a food you're usually not all that excited about (celery, anyone?), that first sensation of food in your mouth will be far beyond your usual experience.

If you haven't been eating for five days, you need to slowly ease back into your normal diet. This is even more important with longer fasts. But even after a 5-day water fast, you can't just start eating like a horse right away.

Read more:
My water fasting weight loss results will blow your mind

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I want to lose weight easily at an affordable price.

An easy and cheap way is to put on your walking shoes and go take a brisk walk for 30-40 minutes every day. Avoid refined foods.

Can I do this if I'm young?

wikiHow Contributor

Fasting isn't safe for children. If you want to lose weight, eat a healthy diet and exercise.

Can I lose weight by sweeping?

wikiHow Contributor

It is unlikely. Sweeping is not exercise.

Can I fast at age 14? What if it is just a short fast?

wikiHow Contributor

It can effect you, so don't do it. Eat less junk food, and more vegetables. If you start losing energy, add a food such as rice back to your diet. Try yoga, or do exercise daily to lose weight.

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Thanks to all authors for creating a page that has been read 333,154 times.

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5 Ways to Fast to Lose Weight - wikiHow

Since 2001, The Intense Workout has been one of the internets most useful, honest and trustworthy sources of FREE high quality diet and fitness information.

My goal here has always been simple. To eliminate all of the lies, bad information, and overall bullshit that constantly surrounds topics like workout routines, diets, losing weight, building muscle, supplements, and so on.

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To ensure you get the best results possible, The Intense Workout will provide you with every bit of free information you will need, and cover every key aspect of diet and fitness along the way. This includes topics like:

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The Intense Workout is fully owned, operated and written by just one person me.

I first became interested in diet and fitness in 1999. I wanted to build muscle, lose fat, eat healthier, get stronger, be more athletic and just look great in general.

So, just like you, I went out searching for information on how to best reach all of those goals. What I quickly discovered was that there were thousands of websites, blogs, forums, magazines, trainers, nutritionists, strength coaches and various other sources saying so many different things.

Some of those things are right, most are wrong, and the rest are just lies and deception used to try to get people like us to buy crap we dont need. Im sure you know exactly what Im talking about.

And thats exactly why I started The Intense Workout. I want to help you figure out which advice you should actually listen to, and which you should avoid completely. How do I know? Because Ive been through it all already.

Ive used the useless workout routines, tried the silly diets, bought the crappy products and supplements, and basically wasted my time, effort and money doing what doesnt work before finally figuring out what does.

Ive spent the last 10+ years obsessively researching every aspect of building muscle, losing fat, weightlifting, cardio, diet, nutrition, supplements and more (and continue to do so on a daily basis) to find out exactly what works best, what works worst, and what doesnt work at all.

Ive read a seemingly infinite amount of books, articles and scientific studies, observed a ton of real world results, and put it all to use firsthand for myself to greatly improve my body and get the results I wanted to get.

And now I want to help you avoid making the same mistakes I (and countless others) already have made so you can get the results you want as quickly and effectively as possible.

The Intense Workout is designed to help everyone no matter what their goals are and no matter how long they have been trying to achieve them. From the beginners who need to be pointed in the right direction to people who have been working out and dieting in some form for years and still arent seeing the results they want.

Whether you came here to learn about weight loss and how to lose fat, or weight gain and how to build muscle it will be covered. Whether you came here looking for the most effective weightlifting exercises and workout routines, or the most beneficial diet plan and supplements it will be covered. No matter what your goal or experience level is, everything you need to know to create the best diet plan and weightlifting (and/or cardio) workout will be covered right here for free.

I dont know about you, but Ive had enough of this introduction already. Its time to get to what you came here for: free high quality information explaining exactly how to get the best results possible.

Are you with me? Good. Theres a ton of stuff to see here, but the best places to start are:

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Intense Workout - FREE Weightlifting, Weight Loss & Weight ...

4 Delish Smoothies to Help You Lose Weight

These four recipes will surely satisfy your cravings and leave you feeling content--perfect for anyone looking to drop a few pounds!

Learn ways to get your hormones under control for better health and possibly a slimmer waist and hips.

Why fruit may not always be the cleanest food to snack on.

The fat-freezing procedure isn't so painless, after all.

This miracle drink might not be as healthy as you think. Here's what you need to know.

Get ready to question everything you've ever been told about conventional weight-loss strategies!

According to celeb trainer Harley Pasternak (star of the upcoming series, "Revenge Body").

Introducing the Zero Belly Diet, a plan designed to help you make simple lifestyle tweaks to shed pounds and burn fat--fast.

Slimming down isn't fun, but it doesn't have to be hell. These smart strategies actually work!

Don't give up! We have the trick to help you slim down if the scale seems to be stuck.

Real women share how they lost 60, 100, even 180 pounds!

That's right, carbs can help you skinny down--as long as you're eating these ones.

You won't believe what these trainers used to look like! See the before photos here.

Get inspired by these real women who lost 30, 50, even 180 pounds!

Jumpstart your weight loss with this simple meal plan from The Bikini Body Diet by Tara Kraft!

6 inspiring men and women who lost a combined 1,175 pounds share what helped them shed triple-digit weight and keep it off.

Continue reading here:
Weight Loss | Shape Magazine

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Obesity (Weight Loss) Center - Reston, VA

Walking is a great way to lose 20 pounds for many reasons, and knowing how to do it effectively will help you reach your goal weight in no time. Walking is enjoyable for most people, easy on your joints, and one of the safest forms of exercise. Many people find they can stick to a walking program long term which is essential for weight maintenance. The key to losing 20 pounds by walking is to set appropriate goals and understand the fundamentals of weight loss.

How Long Will it Take Me to Lose 20 Pounds?

At a weight loss rate of -1 pound per week, it will likely take you at least 20 weeks to lose 20 pounds. Losing weight at this pace is safe and will help you keep the weight off long term. To accomplish a weight loss of - 1 pound per week, try to burn an extra 250-500 calories per day by walking. If you find you're not burning this many calories by walking alone, simply reduce your calorie intake through diet in addition to walking.

How Often Should I Walk?

If you're a beginner, start by walking 3 days per week for at least 15-20 minutes. Gradually increase the frequency and duration of your walks until you are walking 30-60 minutes per day, most days of the week. To help keep your walks enjoyable try alternate walking indoors with walking outdoors, watching television during your walks (using a treadmill), or listening to music or a book on tape with headphones. For most people it's not walking they dislike, but becoming bored during the walk. Work walking into your regular routine and make it a priority.

How Many Calories Can I Burn By Walking?

The number of calories per minute you can burn by walking is determined by your body weight and walking pace. If you walk at a pace of 4 miles per hour (a common pace) you can burn the following amount of calories per minute: 120 lb. person = 4.7 calories; 140 lb. person = 5.5 calories; 160 lb. person = 6.3 calories; 180 lb. person = 7.1 calories; 200 lb. person = 7.8 calories; and 220 lb. person = 8.6 calories. If you plan to lose 20 pounds by walking alone, try to burn at least 250 extra calories during your walk per day. For example, if you weigh 160 pounds you'd have to walk at least 40 minutes per day at a pace of 4 miles per hour to lose pound per week. If you're unsure of your pace, try walking on a treadmill to give you a better idea.

How Can I Lose Weight and Stay Toned?

Walking alone will definitely help you lose weight, however adding resistance exercise to your routine will help keep you tight and toned during your weight loss. Try walking with arm or ankle weights some days or interval train a few days per week (alternate power walking with moderately paced walks). On the days you don't walk, try lifting weights, Pilates or strength band training to stay toned while losing 20 pounds.

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Understanding Weight Loss: How to Lose 20 Pounds by ...

Weight loss is common among people with cancer. It is often the first noticeable sign of the disease.

As many as 40% of people report unexplained weight loss when first diagnosed with cancer. And up to 80% of people with advanced cancer experience weight loss and cachexia. Cachexia is also called wasting. Wasting is the combination of weight loss and muscle loss.

Other symptoms often accompany weight loss and wasting:

People experiencing cachexia often have difficulties coping with the physical demands of treatment. Additionally, they may experience more intense symptoms.

Weight loss often begins with appetite loss. This may result from the following side effects of cancer or treatment:

Talk with your health care team about any symptoms you experience. In particular, mention new symptoms or a change in symptoms.

Treatment to relieve symptoms and side effects is an important part of cancer care. This approach is called supportive or palliative care. It helps meet the patients physical, emotional, and social needs

Controlling cancer-related weight loss is important for your comfort and well-being. These suggestions may help:

Increase the amount of food you eat. Ask your health care team how much food you need.

Eat light meals and avoid protein-rich foods before cancer treatment. This may prevent developing a dislike of these foods if nausea or vomiting occurs.

Keep a record of what, when, and how much you eat. Include how you feel during and afterwards. For example, do you have nausea? Feel full quickly? Notice changes in how you taste the food? Share this information with your health care team. It will help with decisions about changing your diet.

Consider consulting a registered dietician or nutritionist. These professionals provide nutrition counseling. They help people maintain a healthy weight and get important nutrients such as protein, vitamins, and minerals. Ask your health care team for a referral. Or find a dietitian through the Academy of Nutrition and Dietetics.

Sometimes, doctors recommend specific medications to address weight loss. Options include:

Megestrol acetate (Megace). This is a progesterone hormone. It can improve appetite, weight gain, and sense of well-being.

Steroid medications. These can increase appetite and improve sense of well-being. They also help with nausea, weakness, or pain. Doctors often recommend steroids for short-term use. Long-term use of steroids may cause serious side effects.

Metoclopramide (Reglan) can prevent feeling full before eating enough food.

Pancreatic enzyme (lipase) replacement helps the body absorb fat.

Dronabinol (Marinol), a cannabinoid made in the laboratory, may stimulate appetite.

Other medications are being studied to help people with cancer improve their appetite and gain weight.

Sometimes, doctors recommend receiving nutrients through an intravenous (IV) tube instead of eating and drinking. Typically, the goal is short-term nutritional support during recovery. A nurse inserts an IV into the vein. The nutrients go through the IV directly into the body.

Nutrient therapy may help patients having difficulty chewing or swallowing. These problems are more common for people diagnosed with head and neck or esophageal cancers.

Side EffectsNutrition Recommendations During and After Cancer Treatment

Read more here:
Weight Loss | Cancer.Net

You want to drop pounds, now. And you want to do it safely. But how?

First, keep in mind that many experts say its best to lose weight gradually. Its more likely to stay off. If you shed pounds too fast, youll lose muscle, bone, and water instead of fat, says the Academy of Nutrition and Dietetics.

The academys advice: Aim to lose 1-2 pounds per week, and avoid fad diets or products that make promises that sound too good to be true. Its best to base your weight loss on changes you can stick with over time.

For faster results, youll need to work with a doctor, to make sure that you stay healthy and get the nutrients that you need.

Youve probably heard the saying, calories in, calories out; as in, you just need to burn more calories than you eat and drink.

But its not that simple, as many people can tell you from their own experience.

Your metabolism -- how well your body turns calories into fuel -- also matters. And if you cut too many calories, its bad for you. You slow down your metabolism, and that can make you fall short on some nutrients.

There are many ways you can do this, without cutting calories too much. You could:

Whatever method you use, youll need to favor good-for-you foods like vegetables, fruits, whole grains, and lean protein so you keep up good nutrition. Working with a dietitian is a good idea, so you make a plan that covers those needs.

Many apps can help you track your eating. Since you probably have your smartphone with you all the time, you can use it to keep up with your plan. Or keep a pen-and-paper food journal of what you ate and when.

Youll also want to have people on your side to help you stay motivated and to cheer you on. So ask your family and friends to support your efforts to lose weight.

You might also want to join a weight loss group where you can talk about how its going with people who can relate. Or talk with someone you know whos lost weight in a healthy way. Their encouragement is contagious, in a good way!

At the most basic level, food is fuel. It gives you energy to do things. But very few people eat just for that reason. Its at every social gathering. And its where a lot of us turn when we have a rough day.

Youll need to know what makes you want to eat when youre not hungry, and have a plan for those moments.

The first step is finding out what your triggers are. Is it stress, anger, anxiety, or depression in a certain part of your life? Or is food your main reward when something good happens?

Next, try to notice when those feelings come up, and have a plan ready to do something else instead of eating. Could you take a walk? Text a friend?

Lastly, reward yourself for making a different choice. Just dont use food as the reward.

You dont have to go vegan, gluten-free, or quit any particular food group to lose weight. In fact, youre more likely to keep the pounds off for good if its something you can live with for the long term.

But it does make sense to cut way down on, or totally cut out, empty calories.

Limit added sugars. These are the sugars in cookies, cakes, sugar-sweetened drinks, and other items -- not the sugars that are naturally in fruits, for instance. Sugary foods often have a lot of calories but few nutrients. Aim to spend less than 10% of your daily calories on added sugars.

Be choosy about carbs. You can decide which ones you eat, and how much. Look for those that are low on the glycemic index (for instance, asparagus is lower on the glycemic index than a potato) or lower in carbs per serving than others. Whole grains are better choices than processed items, because processing removes key nutrients such as fiber, iron, and B vitamins. They may be added back, such as in enriched bread.

Include protein. Its satisfying and will help keep up your muscles. There are vegetarian and vegan sources (nuts, beans, and soy are a few), as well as lean meat, poultry, fish, and dairy.

Most Americans get enough protein but could choose to get it from leaner sources, so you may already have plenty in your diet. Your exact protein needs depend on your age, gender, and how active you are.

Make friends with good fats. Small amounts of fat can help you feel full and less like youre on a diet. The better choices are those in fish, nuts, and seeds, and olive oil or coconut oils. Those have unsaturated fats -- polyunsaturated or monounsaturated fats, specifically.

Fill up on fiber. You can get that from vegetables, whole grains, fruits -- any plant food will have fiber. Some have more than others. Top sources include artichokes, green peas, broccoli, lentils, and lima beans. Among fruits, raspberries lead the list.

Eat more often. If you eat 5-6 times a day, it could keep hunger at bay. You could split your calories equally across all of those mini-meals, or make some bigger than others. You will need to plan portions so that you dont end up eating more than you bargained for.

What About Meal Replacements? These products will control your calories. Theyre convenient and take the guesswork out of dieting.

Again, though, youll need to change your eating habits to keep the weight off if you go off the meal replacements.

Watch your drinks. One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol. Replace them with zero-calorie drinks like lemon water, unsweetened tea, or black coffee.

Diet drinks will save you calories, compared with sugary beverages. But if you then reach for a cookie or other treat because youre still hungry or you think you saved enough calories for it, that plan backfires.

You might think that fasting is a quick way to drop pounds. But experts dont recommend it, because its not a long-term solution. Its better to have an eating plan that you can stick to over time and fits into your lifestyle.

All fasts arent the same. Some involve skipping all food. There are also fasts where you eat every other day. There hasnt been a lot of research on how well off-and-on fasting works in the long run.

During the first days of your fast, you may feel hungry and grumpy. You may also get constipated. And you wont have the energy to do much, physically. Drink lots of water and take a daily multivitamin. You should also tell your doctor, especially if you take medications that will probably need to be adjusted.

Remember that if you do fast, youll still need to change your eating habits once your fast ends.

No matter how you kick-start your weight loss, the best way to keep it off is with long-lasting lifestyle changes, like a healthy eating plan and physical activity. If youre not sure where to start, how many calories to cut, or how to do it safely, you might want to consult a registered dietitian.

WebMD Medical Reference Reviewed by Christine Mikstas, RD, LD on February 28, 2017

SOURCES:

Caroline Apovian, MD, Nutrition and Weight Management Center, Boston Medical Center.

Monica Auslander, registered dietitian, Essence Nutrition, Miami.

Alison Borkowska, PhD, WeightNot.

Jewels Lett, registered dietitian.

Jessica Levings, Balanced Pantry.

Dana Simpler, MD, Mercy Medical Center.

Adrienne Youdim, MD.

Robert Ziltzer, MD, Scottsdale Weight Loss Center.

International Journal of Behavioral Medicine: The association between rate of initial weight loss and long-term success in obesity treatment: does slow and steady win the race?

Obesity Reviews: Lessons from obesity management programmes: greater initial weight loss improves long-term maintenance.

Academy of Nutrition and Dietetics: Staying Away from Fad Diets.

CDC: Losing Weight.

National Heart, Lung, and Blood Institute: Healthy Eating Plan.

Mayo Clinic: Chart of High-Fiber Foods.

USDA: All About the Protein Foods Group.

Excerpt from:
How To Lose Weight Fast and Safely - webmd.com

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