According to the Academy of Nutrition and Dietetics, if you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat. It’s better to create a weight loss plan and work hard to lose the weight gradually. Aim to lose 1 to 2 pounds per week and avoid fad diets or products that make promises that sound too good to be true. Focus on a healthy weight loss plan based on changes you can stick with over time.
Here are some suggestions that will help kick-start your weight loss plan:
Make a Plan – Cut back on portions; Reduce calories daily; Read food labels often; Drink more water
Get Accountability and Support – Track your food and exercise; Ask family and friends to support your efforts; Join a weight loss group
Find Out What Drives You to Eat – Find out your triggers (stress, anxiety, anger, depression, loneliness); Try to notice when those feelings come up and have a plan ready to do something else instead of eating (take a walk, write in your journal, talk to a friend)
Limit added Sugars – Aim to spend less than 10% of your daily calories on added sugars, such as cookies, cakes, candy, soda, etc. Remember, sugary foods and drinks have a lot of calories, but few nutrients
Select Carbs Wisely – Whole grains are better choices than processed items so choose them wisely
Include Protein – Choose leaner protein; Protein is satisfying and will help keep up your muscles
Include Good Fats – Small amounts of fat can help you feel full; The better choices are fish, nuts, seeds, olive oil, or coconut oils
Fill Up on Fiber – Vegetables, whole grains, fruits
Meal Replacement Options – These products will control your calories and are convenient, but can be costly and you will need to change your eating habits to keep the weight off when you go off the meal replacement plan
Watch Your Drinks – Cut out liquid calories, such as soda, juice, and alcohol; Replace them with water, unsweetened tea or black coffee
No matter how you kick-start your weight loss plan, the best way to keep that weight off for good is with long-lasting lifestyle changes that you are willing and able to follow. Along with a healthy eating plan, you will need to include some type of physical activity as well. You should contact your doctor or consult with a registered dietician to discuss how to lose weight quickly and safely. Good luck!