We’ve all been there: sick and tired of feeling sick and tired of the way we look and feel from extra, unwanted pounds. The key to long-lasting weight-loss is to develop healthy daily habits, including physical activity and good nutritional practices, that add up over time to your best self.
shop the perimeter and choose fresh fruits and vegetables, lean proteins including fish and eggs
However, sometimes, we want and need a good jumpstart to weight-loss! Seeing results quickly at the beginning of the process can keep you motivated and feeling better about yourself instead of giving up and throwing in the towel early on. Try the following tips below to kick-start your efforts and lose weight fast.
1. REDUCE BREAD INTAKE
Eating less bread can help you lose weight quickly as bread has a negative effect on blood sugar levels. Eating too much of this carbohydrate stimulates the production of insulin which stores fat, particularly in the belly. Swap out sandwiches for veggie-filled salads and/or use large bibs of butter lettuce as a wrap instead of a refined, white bread wrap.
2. WATCH YOUR DRESSING
Salads make for healthy lunch and dinner meals; however, if your veggies and greens are drowned in a salad dressing that is high in sugar and fatty oils, you are setting yourself up for weight-loss failure. Replace store-bought, calorie-laden dressing with a homemade dressing made up of apple cider vinegar, lemon juice and a drizzle of healthy monounsaturated-fat olive oil. If you do use store-bought dressing, keep it to the minimum serving size and dip your salad in it versus drowning it.
3. START WITH SOUP
Starting your meals with a light, broth-based soup can fill you up and prevent you from over-eating your main meal. Keep your portion size to no more than 150 calories and choose vegetable-broth soups over creamy soups, which tend to be higher in fat.
4. MORE FISH, LESS MEAT
Fish tends to be lower in calories versus meat such as chicken and beef. Fish is a lighter meal, high in protein and a source of heart and brain-healthy omega-3 fatty acids. Opt for haddock, salmon, bass or shrimp tossed in salads.
5. IT STARTS AT THE SHOP
If you don’t buy it – you won’t eat it! Avoid filling your cart with junk and refined foods at the grocery store. Instead, shop the perimeter and choose fresh fruits and vegetables, lean proteins including fish and eggs, nuts and seeds, whole-grains and olive oil and coconut oil for cooking. Stocking your fridge and shelves with healthy foods will make you feel better about yourself because you’re taking care of yourself.
6. GO FOR GRAPEFRUIT
Grapefruit is low in calories and can help you lose weight, particularly from the belly. San Diego’s Scripps Clinic conducted research revealing that obese people who ate ½ a grapefruit before a meal lost on average 3.5 pounds over the course of a 10-week period. Enjoy it with breakfast, as a snack or blended into a smoothie. Always check with your Doctor before enjoying this fruit as it may interact with certain medications.