You know the drill when it comes to losing weight: take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans DON’T work as promised.
If you’re trying to drop a few pounds fast, these tips will make it easy for you to lose the weight in a healthy way.
- Eat within the first hour of rising
Eating early will help keep your insulin and blood sugar levels regulated while kick-starting your metabolism. If you wait too long to eat in the morning, you may more likely choose high-calorie, low-nutrient foods out of hunger. The ideal time for breakfast is within an hour of waking. You are much more likely to over eat later in the day if you don’t have something within the first hours of daily activity. Eating breakfast can even help improve mood and cognition.
- Eat cereal for breakfast five days a week
Research shows that people who eat cereal for breakfast every day are significantly less likely to be obese and have diabetes than those who don’t. They also consume more fiber and calcium—and less fat—than those who eat other breakfast foods. Oatmeal, wheat flakes, corn flakes,flavored flakes like muesli, ragi porridge or pour out a high-fiber, low-sugar cereal. Seven grain paratha is a great choice.
- Eat fruit instead of drinking fruit juice
For the calories in one kid-size box of apple juice, you can enjoy an apple, orange, and a slice of watermelon. These whole fruits will keep you satisfied much longer as it has good amount of fiber than fruit juice, so you’ll eat less overall.
- Eat in front of mirrors and you’ll lose weight
It’s found that eating in front of mirrors slashed the amount people ate by nearly one-third. Having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.
- Eat three fewer bites of your meal
One less treat a day, or one glass less of orange juice or fewer bites of fried foods. Doing any of these can save you about 100 calories a day and that alone is enough to prevent you from gaining the two pounds most people mindlessly pack on each year.
- Sniff an apple or a peppermint when you feel hungry
You might feel silly, but it works. When Alan R. Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost—an average of 30 pounds each. One theory is that sniffing the food tricks the brain into thinking you’re actually eating it.
- Eat 90 percent of your meals at home
You’re more likely to eat more—and eat more high-fat, high-calorie foods—when you eat out than when you eat at home.
- Eat water-rich foods and you’ll eat fewer calories overall
A body of research out of Pennsylvania State University finds that eating water-rich foods such as tomatoes and cucumbers during meals reduces your overall calorie consumption. Other water-rich foods include soups and salads. You won’t get the same benefits by just drinking your water, though. Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice).
- Snack on a small handful of nuts
Studies have found that overweight people who ate a moderate-fat diet containing almonds lost more weight than a control group that didn’t eat nuts. Snacking once or twice a day helps stave off hunger and keeps your metabolism stoked. You can also pack up baby carrots or your own trail mix with nuts, raisins, seeds, and dried fruit.
- Get most of your calories before noon
Studies find that the more you eat in the morning, the less you’ll eat in the evening. And you have more opportunities to burn off those early-day calories than you do to burn off dinner calories.
- Eat 4 main balanced meals a day and a small snack every 2 hours in between these meals
Helps speed up your metabolism, improves energy levels and prevents muscle loss.
- Hydrate yourself well, 1 glass of water every hour
It is important to drink plenty of water to prevent dehydration. The body uses water to transport glucose to the cells and to remove waste from the cells. Being hydrated means your body will be able to maintain the physical activity.