Buy Healthy Groceries Load up your grocery cart with healthy choices promoting fast weight loss. Nutrient-dense superfoods include oatmeal, brown rice, sweet potatoes, egg whites, turkey or chicken breast, waterpacked tuna, wild salmon, beans, low-fat yogurt or cheese, green vegetables, berries, nuts and seeds.
Pair Proteins and Carbs Have egg whites with oatmeal, chicken breast with a sweet potato, salmon with brown rice…Pairing lean proteins with healthy carbohydrates can speed up weight loss by slowing the carb-to-fat conversion process.
Have Breakfast Adults who skip breakfast are 460 times more likely to gain weight than those who don’t, according to the American Diabetes Association. Oatmeal, high in soluble fiber, is a fast, easy to make breakfast choice that can help control blood sugar, reduce cholesterol levels and prevent obesity.
Eat Frequently Eating every three to four hours can create a faster metabolic rate facilitating weight loss. People who eat smaller meals more frequently throughout the day are 45 percent more likely to avoid obesity than their “three square meals a day” counterparts,” according to a study by the University of Massachusetts Medical School.
Be Portion Conscious For a fast way to determine optimal portion sizes, envision one serving of protein as the amount you can hold in the palm of your hand; one serving of starches or grains as the amount you can hold in a cupped hand; and one serving of fruits or vegetables as the amount you can hold in two hands cupped together.
Curb Your Appetite A weight loss diet should include heart-healthy unsaturated fats that can help suppress hunger, lower cholesterol levels and create a faster metabolic rate. Unsaturated fat sources that the body can burn for fuel instead of storing as fat include wild salmon, nuts, avocados, olives and flaxseed.
Add Fiber Eating fruits and vegetables high in fiber is a fast way to cut calories. For every gram of fiber consumed, approximately seven calories can be eliminated, according to research conducted at Germany’s University of Kiel, Department of Human Nutrition and Food Science.
Get Moving Doing daily cardiovascular exercises at a moderate pace for 30 to 40 minutes can burn fat fast. Walking, jogging, stair climbing, elliptical or treadmill training, playing tennis, dancing and hiking are especially beneficial to promote weight loss and can also build bone density, according to the International Osteoporosis Foundation.
Strength Train Strength training at least two times a week can build up core muscles and make it possible to burn more calories faster throughout the day—even when resting. Women who worry about becoming bulky should note that according to the American College of Sports Medicine, women generally have too much estrogen in their bodies to build large muscles.
Have Willpower By choosing to avoid animal fats, refined foods (especially white flour and sugar), saturated and trans-fats, sugarloaded colas and juices, alcohol and all calorie-dense foods that contain little or no nutritional value – your own willpower can result in losing weight fast.