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How to Lose Weight Faster, But Safely
No gimmicks, no lies — just science-based nutrition strategies to jump-start weight loss.
BY JACLYN LONDON, MS, RD, CDN Apr 30, 2021
Lose 5 pounds in one week! It's a trope we see everywhere. And while it’s possible
that someone can lose that much in that time period, it really depends on your
metabolism and loads of other factors unique to you, including physical activity and
body composition.
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2. Weight loss ultimately comes back to the concept of calories in, calories out: Eat less
than you burn and you’ll lose weight. And while it’s possible to lose water weight
quickly on a low-carb diet, I certainly wouldn’t advocate for it. The diet itself can
trick you into thinking that this eating style is working — when really, you might
gain back what you lost as soon as you eat carbs again. That can feel incredibly
dispiriting if you want results that last longer than a week.
Based on my experience in nutrition counseling, most of us tend to snack on foods
that aren’t nutrient-dense, but are high in calories. Major culprits often come in the
form of rened grains like cereals, chips, crackers, and cookies but also calorie-
packed drinks like juice and soda. Skipping sugary beverages is often the easiest
way to lose weight faster. You don’t feel full from drinks, so swapping those out
for sparkling water or unsweetened tea and coffee is the best place to start.
If you're looking to speed up weight loss, be mindful of the foods you eat that you
don't choose for yourself. Think: food pushers at work or your kids’ leftovers.
Noticing where your extra calories actually come from is another step to making
better choices in the short and long term.
If you're still looking to lose weight, there are a few tips that hold true for almost all
of us across the board — and they’re concepts that we can put into practice
beginning right now.
1. Eat more vegetables, all of the time.
It’s that simple, I promise! If you think about making any meal mostly veggies (at
least 50% of anything that you’re having), you’re on the right track to better health.
2. Build a better breakfast.
All meals are important, but breakfast is what helps you start your day on the right
track. The best, heartiest breakfasts are ones that will ll you up, keep you satised,
and stave off cravings later in the day. Aim to eat anywhere between 400 and 500
calories for your morning meal, and make sure you're including a source of lean
protein plus lling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butters)
and ber (veggies, fruit, or 100% whole grains). Starting your day with a blood
sugar-stabilizing blend of nutrients will help you slim down.
Editor's note: Weight loss, health and body image are complex
subjects — before deciding to go on a diet, we invite you gain a
broader perspective by reading our exploration into the hazards of
diet culture.
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3. Drink more coffee.
Start your day with a cup of joe. Caffeine is a natural diuretic, which can reduce
bloating, and an excellent source of antioxidants, which protect your cells from
damage. You can have up to 400 mg — about a venti Starbucks coffee — daily,
according to the Dietary Guidelines for Americans.
Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea
such as dandelion or fennel root can also lend a hand. In fact: When a recent study
compared the metabolic effect of green tea (in extract) with that of a placebo,
researchers found that the green-tea drinkers burned about 70 additional calories in
a 24-hour period.
TARIK KIZILKAYA / GETTY IMAGES
4. Skip sugary beverages.
We just don't feel full by liquid calories in quite the same way as we do real food.
Drinking a juice or caramel coffee drink just isn't as satisfying as eating a bowl of
veggie- and protein-packed stir-fry. So monitor your intake of juice, soda, sweetened
coffee and tea, and alcoholic beverages. If you consume each of those beverages
during the day, you'll have taken in at least 800 extra calories by nighttime — and
you'll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat,
making it tougher for you to burn those calories.)
5. Buy a set of 5-pound weights.
Strength training builds lean muscle tissue,
which burns more calories — at work or at rest
— 24 hours a day, seven days a week. The more
lean muscle you have, the faster you'll slim
down.
How do you start strength training? Try some
push-ups or a few squats or lunges. Use your free
weights to perform simple bicep curls or tricep extensions right in your home or
office. Mix in some new ab, arm, back, and leg moves if you like. Strength training
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4. just three to four times per week can lead to rapid improvement in not only weight
loss, but also range of motion, stability, and posture.
6. Eat spicy foods — seriously!
It can actually help you cut back on calories. That's because capsaicin, a compound
found in jalapeño and cayenne peppers, may (slightly) increase your body's release
of stress hormones such as adrenaline, which can speed up your ability to burn
calories. What's more, eating hot peppers may help you eat more slowly and avoid
overeating. You're more likely to stay more mindful of when you're full. Some great
choices besides hot peppers: ginger and turmeric.
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7. Go to bed earlier.
There's a ton of research that demonstrates getting less than the desired amount —
about seven hours — of sleep per night can slow down your metabolism. Plus,
when you're awake for longer, you're naturally more likely to snack on midnight
munchies. So don't skimp on your ZZZ's, and you'll be rewarded with an extra edge
when it comes to losing weight.
8. Keep a food journal.
People who log everything they eat — especially those who log while they're eating
— are more likely to lose weight and keep it off for the long haul, studies
consistently indicate. The habit also takes less than 15 minutes per day on average
when you do it regularly, according to a 2019 study published in Obesity.
Start tracking on an app like MyFitnessPal or use a regular notebook. It'll help you
stay accountable for what you've eaten. Plus, you can easily identify areas that could
use a little improvement when it's written out in front of you.
9. Take a walk!
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5. Exercising at any time is good for you, but evening activity may be particularly
benecial because many people's metabolism slows down toward the end of the day.
Thirty minutes of aerobic activity before dinner increases your metabolic rate and
may keep it elevated for another two or three hours, even after you've stopped
moving. Plus, it'll help you relax post-meal so you won't be tempted by stress-
induced grazing that can rack up calories.
BOONCHAI WEDMAKAWAND / GETTY IMAGES
10. Resist the urge to skip a meal.
Skipping meals will not make you lose weight faster. If a hectic day makes a sit-
down meal impossible, stash a piece of fruit and pack of nut butter in your car or
purse and keep snacks in your desk drawer — anything that will keep you from
going hungry!
Going long periods of time without food does double-duty harm on our healthy
eating efforts by both slowing down your metabolism, and priming you for a binge
later in the day. (Think: You've skipped breakfast and lunch, so you're ready to take
down a whole turkey by dinner!) Make it your mission to eat three meals and two
snacks every day, and don't wait longer than three to four hours without eating. Set
a "snack alarm" on your phone if needed.
11. Eat your H2O.
Sure, drinking plenty of water can help combat bloating, but you can (and should!)
also consume high-water content foods. Reach for cucumbers, tomatoes,
watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all
of which contain diuretic properties that will also help you stay full due to their
higher ber content.
6. PHOTO BY EDUARDO BARRERA / GETTY IMAGES
12. Munch on mineral-rich foods.
Potassium, magnesium, and calcium can help to serve as a counter-balance for
bloat-inducing sodium. Foods that are rich in potassium include leafy greens, most
"orange" foods (oranges, sweet potatoes, carrots, melon), bananas, tomatoes, and
cruciferous veggies — especially cauliower. Low-fat dairy, plus nuts, and seeds can
also help give you a bloat-busting boost. They've also been linked to a whole host of
additional health benets, such as lowering blood pressure, controlling blood sugar,
and reducing risk of chronic disease overall.
13. Ignore the gimmicks.
At any given time, there are dozens of weight-loss hypes in the marketplace that
claim to take off 10 pounds in 10 days or more . Desperation can tempt us to try
anything — from "clean eating" to cutting out food groups entirely. Keep in mind:
Just because an avocado-kale-salad dripping in coconut oil is deemed "clean" by a
so-called "expert" on your Instagram feed does not make it an unlimited food. Moral
of the story? Avoid fads, eat real food, watch some Netix, and unwind (perhaps
with a glass of wine in hand). Now that's my kind of detox.
14. Let yourself off the hook.
Many of us can't resist the urge to kick ourselves when we indulge, eat too much, or
get thrown off course from restrictive diets. The problem: This only makes it more
difficult, stressful, and downright impossible to lose weight. So rather than beating
yourself up for eating foods you think you think you shouldn't, let it go. Treating
yourself to about 200 calories worth of deliciousness each day — something that
feels indulgent to you — can help you stay on track for the long haul, so allow
yourself to eat, breathe, and indulge. Food should be joyful, not agonizing!
15. Look for our emblem on food labels.
Ultimately, long-term weight loss requires some short-term behavior change and
healthier habit formation. That's why we created our Good Housekeeping
Nutritionist Approved Emblem, which exists to help turn smart food choices into
healthier eating habits. All GHNA foods and drinks make it easier to nd — and eat
— good-for-you foods without additional time, effort, and cost. We target the
lifestyle-related factors that make healthier eating hard, and nd simple but creative
solutions that actually work! Look for the emblem on labels wherever you shop for
food.
JACLYN LONDON, MS, RD, CDN
A registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in
Clinical Nutrition from New York University, Jaclyn “Jackie” London handled all of Good Housekeeping’s nutrition-related
content, testing, and evaluation from 2014 to 2019.
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