when trying to lose weight fasthalf the battle is watching the meals and drinks you put on your body. There are ways to do it, but it seems as if toxic diet culture has shown how to do it the unhealthy way. Believe it or not, you can manage your diet and lose weight without the negative effects of rapid weight loss.
Whether you’re in a hurry to shed a few pounds or looking for quick and easy ways to lose weight, these eating habits will help you safely reach your goals. We spoke with members of the board of medical experts The twins of nutritionTammy Lakatos Shame, RDN, CDN, CFTY Lyssie Lakatos, RDN, CDN, CFTauthors of The Nutritional Twins Vegetarian Cure, to give you a rundown of what to do and why it works. Then take a look at the The 4 best drinks to lose weight fast, say dieticians.
Nope skip make the most important meal of the day to lose weight fast!
According to Nutrition Twins, consuming a solid amount of protein in the morning helps keep blood sugar and energy levels stable.
“Protein slows down digestion and prevents the spikes and crashes that lead to feelings of hunger and sugar cravings, even when you’ve consumed enough calories,” says The Nutrition Twins. “Most people eat high-carbohydrate breakfasts that result in energy crashes a few hours later, and as a result, they end up eating extra calories for more energy.”
They further state that getting adequate protein at breakfast can promote weight losshelping to avoid overeating later on, as well as lulls that prevent exercise.
“Also, focusing on protein generally means avoiding high-calorie, high-carbohydrate breakfasts, making weight loss even more significant,” says The Nutrition Twins.
However, they caution to be sure to include a small portion of a healthy carbohydrate with that protein to feed the brain and muscles. This will also prevent cravings.
Subscribe to our newsletter!
Fiber plays an important role in sustainable weight loss. It comes packaged in healthy foods like vegetables, fruitswhole grains and legumes, which help fill you up on low calories and stabilize your blood sugar.
“When you fill up high fiber foodsyou’ll automatically shift to the more calorie-dense fare, which will help trigger weight loss,” says The Nutrition Twins. “In addition, fiber promotes satiety and research has shown that you can reduce the calories you consume throughout the day, which is key when looking to lose fat at a steady rate.”
night snack It has been shown to cause slower fat burning, weight gain, and difficulty sleeping.
“People typically lose several pounds quickly by cutting back on these calories that are consumed just before the body (and metabolism) slows down to sleep,” says The Nutrition Twins.
However, if you think you couldn’t go to bed without something in your stomach, The Nutrition Twins suggests consuming something small and lightas a beverage that has anti-inflammatory and weight loss benefits.
for example, a 5 minute turmeric golden milk It’s soothing and low in calories that can help you fall asleep with a happy stomach, but it’s also just what you need to quickly shed excess weight.
“Research shows that chronic inflammation is linked to weight gain, and this chai-like drink contains three of the most powerful spices to combat it: ginger, turmeric, and cinnamon,” says The Nutrition Twins.
Cinnamon also helps fight late-night cravings by regulating and stabilizing blood sugar. This prevents falls that lead to mood swings. It also stops the emotional choices that normally make you reach for sugar for a quick energy boost.
“Eating salad (or vegetable soup) before a meal has been shown to reduce caloric intake at that mealsays The Nutrition Twins. “It curbs hunger and fills you up with fewer calories, but with volume of water and fiber.”
Nutrition Twins suggests that when you’re looking to lose weight quickly in a sustainable way, one of the best ways to do so is to add more full of nutrientshealthy, low calorie food in your diet. Usually before a meal. This will cause you to eat much less of the heavy foods in your meal.
Suggest trying a Colorful “detox” salad or this lentil soup with vegetablesconsisting of a whopping 13 grams of protein and 7 grams of fiber to keep you feeling full.
Magnesium It has the power to relax the body, which in turn helps reduce cortisol: a steroid that can treat inflammation. When cortisol levels are high, weight loss is challenging and has been linked to belly fat.
“Cortisol levels rise and remain high with a stressful lifestyle, so relaxing the body with regular magnesium intake throughout the day is helpful in preventing further cortisol from thwarting weight loss efforts,” says The Nutrition Twins.
The Twins suggest trying these daily mealtime magnesium routines to help:
- at breakfast have almonds and pumpkin seeds in your oatmeal, cereal, or yogurt
- Include Beans and/or whole grains at lunch
- At dinner, include lots of green leafy vegetables
Kayla Garritano
Kayla Garritano is a staff writer for Eat This, Not That! She is a graduate of Hofstra University, where she majored in Journalism and double majored in Marketing and Creative Writing. read more
