How can I lose weight quickly?

1. Eat the required calories:

Eat the required calories as if you were already your healthy weight (eating what you would need to maintain your healthy weight). The way you lose it is the way you keep it off. This rules out crash diets, fad diets and every diet under the sun that is not designed to continue as your lifestyle diet for the rest of your life.

You have become overweight due to taking in more calories than your calorie requirement per day. Planning to lose weight[1]by taking in way fewer calories than is required for your healthy weight is a foolish one.

I have seen weight loss programmes[2]suggesting calorie intake of 800 calories per day, where the required calories to maintain a healthy weight is 1,800 calories. This is disastrous for your long-term fat storage.

Restricted calories affect your fat burning and muscle building hormones, causing you to lose muscle and make your body more prone to storing fat.

2. Plan your eating:

Plan you eating times for each day. Leave no more than 4 hours between meals. Planning what you will eat each time will help drive you to eat according to the plan.

It has been proven that most people enjoy knowing when their next meal is and are less likely to search for other food when they know their schedule.

Therefore, it is important to set a meal time and stick to it. If you feel like eating when you follow a planned day, it is not hunger, it is emotion dressed up as hunger.

We can confuse “feeling uncomfortable” and “feel like eating”. We can mislabel emotions. Always wait for your next scheduled meal or snack time.

The most successful plan is one of three main meals and then a small filler between meals. This goes with the natural rhythm of hunger.

The filler snack should contain a healthy protein source and / or fruit. Keep yourself hydrated with water / flavoured water throughout the day.

• Protein source

You should include a protein source in all three main meals. You have learned already that no matter how many calories you eat in a meal, you can start to feel hunger if the meal does not a have a protein source.

Eating protein speeds up your metabolism. Protein takes a lot of work for the body to digest. When you eat 100 calories of protein, you will use up 25 of those calories just to digest it.

• Processed sugar

Foods containing sugar in high concentration will cause withdrawal symptoms. It will cause you to feel empty, drained of energy, restless, hungry and cause mood swings.

You may have believed in the past that eating more of it solved the problem. It did for a little while, then you were back shortly with the same symptoms again. Sugar does not solve the problem, it keeps it going.

Replace refined sugars with the natural sugars in fruit. Soon you will feel better, feel less hungry and on your way to a slimmer, healthier you.

• Calorie intake

If you are highly obese, do not cut your calorie intake by more than 25%. As your weight falls, keep cutting back on the calorie intake. You will finally reach the point where you consume the necessary calories to maintain your correct weight.

3. Start every day with a substantial, healthy breakfast.

If you are going on a long journey by car, you will first fill up the tank. Think of your body in terms of the car. People who start the day with a proper breakfast are 50% less likely to be overweight.

Fill your tank every morning and ensure it stays on green all day by eating on a regular basis. Remember you eat three main meals and a snack between main meals.

This is crucial to keep the sugar levels from falling to red on the dial. If the level falls, you body takes over and will drive you to eat a junk food that raises the sugar level quickly. You are then off on a spiking - crashing pattern for the rest of the day.

4. Drinking water.

Drinking a pint of water before meals can lead to a 75 calorie reduction in the calories consumed. Water makes your stomach feel full, so you are less inclined to clear your plate.

While 75 calories may not seem like a lot, if you do this before breakfast, lunch and dinner every day, it mounts up to losing over 20 lbs in one year.

If you increase your daily intake of water, your body will begin to shed its excess fat, including the fat stored as cellulite. The water will also help strengthen the collagen in your skin, helping to reduce the lumpy look.

5. Eating on the go.

Don’t do it, it is a very bad habit, you are breaking one of the most important rules about eating in the process: slow, mindful eating.

6. Make a shopping list:

Make a shopping list for the items you need at each shopping. Unless you do this, you will be influenced by the presentation of items, the choices made by other shoppers, etc.

Make sure that you are not shopping on an empty stomach.

Rule of thumb for shopping:

• Make sure to read the labels.

If the label lists sucrose, corn syrup, sugar, fructose, white flour, etc, they contain simple carbohydrates.

• Purchase foods that are not refined or highly processed.

You should choose fruit instead of fruit juice, which is very high in simple sugars.

• Factory produced versus nature.

Simple carbohydrates are created in a factory while complex carbohydrates are designed by nature. Many similar foods can have remarkably different levels of sugar. For instance, some yoghurts are sugar- free while others can be as high as 20%.

It is an excellent idea to make a shopping list of your regular foods and compare the brands. Purchase the ones with the lowest sugar and calorie content. You would be amazed at the difference this can make to your weight in one year.

Be careful not to consume calories in liquid form. Energy drinks are in vogue but the sugar content is extremely high in such drinks. These drinks are not particularly filling. You are just creating hunger by drinking them.

7. Prepacked lunch

If you are driving a long journey, going for lunch or even when shopping in town, have a healthy option available. When people don't have a prepacked lunch, there is the tendency to choose convenience food that is full of calories.

Always have a bottle of water in the car.

8. Choose real food

Choose Mother nature’s food which is natural, non-processed and good for you.

Those are three positives for naturally healthy food:

• you feel good as you eat it.
• you physically feel good after eating it when you are physically hungry.
• you feel good for making a good choice.

When you eat junk food:

• you feel good while eating it.
• you feel physically bad shortly after eating it and guilty for eating it.

That is one positive and two negatives. Healthy eating is an overall more pleasurable experience.

9. Mental food diary

Research shows that when you keep a written track of what you do, it tends to influence behaviour. However, writing a diary is a chore and it isn’t something that would continue.

Practice making a mental food diary instead.

10. Healthy home policy.

It means that only healthy natural food[3]is bought to eat at home for adults and children alike. “Treats” can be eaten when one is out for the day, etc.

You are not being “nice” or “loving” towards kids or adults by giving them junk food. Don’t train children in wanting unhealthy food.

Sugary food makes them hyperactive[4] , it affects their learning and emotional state and sets them up for long-term sugar addiction and life-long obesity - that is not loving tender care, is it?

When unhealthy food is in the house, it gets eaten. Even people who would never want to eat it, end up eating it when it is in the house after visitors coming or any other such reason.

Before you start:

It is important to know that certain medical conditions can affect your success. The first consideration in unexplained weight gain is the fact that some medical condition could be the culprit.

If someone is gaining weight without any change in eating habits, then it is important that consideration should be given to the possibility that some condition is the actual cause of the problem.

Footnotes

[1] 21 Tips Help you to Lose Weight

[2] The Best 15 Diets to lose Weight in 2 weeks

[3] Top 35 Foods Help you to Lose Weight

[4] What to Know About Hyperactivity

8 Foods That Help You Lose Weight

What foods should people never eat if they want to lose weight?

Lots of experts say it's stupid to forbid yourself from eating certain foods — that denying yourself something you really want to eat can ultimately lead to binge eating and eventual weight gain. So dessert isn't on this list — it's OK to indulge sometimes! But some foods really do deserve the ax — especially if you are trying to lose weight. In which case, avoid these foods (when you can!) to fend off cravings and hunger, and support your efforts to slim down.

1.Any snack that only contains carbs

When you eat crackers, dry cereal, bread, or rice cakes alone, your body converts the carbs to simple sugars and sends it directly into your blood stream. In response to the sugar rush, your body produces extra insulin, which helps your body absorb the sugar ASAP. The problem: You end up with low blood sugar and the same hunger pangs that led you to carb it up in the first place. You then may be inclined to reach for sugary foods with no nutritional value to satisfy your need for instant energy.

Eat This Instead: Snacks that contain a combination of carbs, healthy fats, and protein. They take longer to digest, and will, therefore, tide you over for longer. (Another thing: When you treat snacks as balanced mini meals, they contribute to a balanced diet instead of just holding you over between meals.) Try a slice of bread with nut butter, or whole grain crackers with low-fat cheese.

2.Frozen meals

To make fresh ingredients last extra long in your freezer, food manufacturers often load frozen meals with sodium, a natural preservative,. Sodium makes you retain water, which bloats you up — so you won't look and feel your best regardless of how much weight you want to lose.

Also: When food manufacturers try to squeeze a meal's worth of calories into a teeny-tiny box, every bite ends up containing lots of calories by design. While large portions trick your brain into thinking your body is full, the measly portions found in freezer meals are inherently unsatisfying, even though they contain plenty of calories.

Eat This Instead: Pre-frozen leftovers. Just double up on ingredients the next time you cook dinner, then cool and toss leftovers in a microwave-safe container to keep in your freezer for one to six months depending on what you're cooking. Or stock your freezer with frozen veggies and your protein of choice (like chicken breast tenders, which cook faster than full breasts, or veggie burgers) to whip up a meal in the same amount of time it takes to cook a premade microwave dinner.

3.High-fiber snack bars

Yes, everyone needs fiber — it keeps your digestive system churning and keeps you feeling full, even when you're cutting back on calories. What you don't need: Nearly one day's worth of fiber (about 25 grams) in one snack bar, with a diet that's otherwise devoid of it. "Fiber intake has to be consistent throughout the day to stave off hunger, improve digestive health, and not cause stomach upset."

Eat This Instead: Produce that's naturally rich in fiber — any fruit or veggie will do. Make produce a part of every snack and meal you eat throughout the day, and you'll get your daily dose of filling fiber, no problem.

4."Low-fat" foods

Research suggests that people tend to eat upward of 30 percent more when they know they're eating a food that's low in fat. The problem (besides overeating, which can quickly thwart your weight loss goals) is that when food makers remove fat from food, they inevitably remove some of the flavor. To compensate, they often add sugar, which makes the product even worse for you.

Eat This Instead: Healthy fats in moderation. That means dipping your baby carrots in guacamole (which is rich in monounsaturated fats) or hummus (often made with olive oil, another good source of the same healthy fats) instead of fat-free ranch.

5.Juice

It takes several oranges to make one 6-ounce glass of OJ, but when you drink juice, you consume all the calories from those oranges without the natural fruit fibers that fill you up. It's why "even 100 percent juice is just empty calories and another blood sugar spike,"

Another thing: Fructose, the natural fruit sugar that makes fruit and fruit juice taste sweet, tricks your body into gaining weight by blunting your body's ability to recognize when it's full. This makes you eat more, and increases your risk of developing insulin resistance and diabetes.

Drink This Instead: Water! Aaall the water — plus unsweetened tea or coffee when water just doesn't do it.

6.Artificially sweetened drinks

Good-bye, diet soda, and every other sweet-tasting drink that mysteriously contains zero calories! "There are some people whose brains are wired in a way that artificial sweeteners induce or enhance cravings," Meaning: A Diet Snapple that appears to assuage your sweet tooth can actually be a slippery slope toward dessert.

Drink This Instead: Sparkling water: It's calorie-free but carbonated, which makes your stomach feel full, so you end up eating less overall.

7.Cereal sold in a value-size box

The same goes for super-size snack packages. People consume up to 22 percent more when they eat from larger packages. When people know there is more food available, they subconsciously let themselves eat more of it. The same goes for food you buy on sale: You're more likely to consume more when food costs less, according to another study.That's not to say you should spend more on food to eat less overall — it's unsustainable (and silly). If you're going to spring for a value pack of any packaged food, measure out your serving instead of eating out of the bag so you don't fall pray to your own mind's games.

Eat This Instead: One measured serving of said cereal.

8.Booze

It's almost impossible to find a weight loss expert who recommends alcohol for weight loss. (Believe me, I tried.) While some cocktails have fewer calories than others, alcohol just doesn't support weight loss. It contains empty calories that don't fill you up or provide any nutrients, softens your resolve so you're more likely to overeat, and impairs your judgement, regardless of your weight loss goals. (It's why you drunk eat pizza, not salad.) But it gets worse: "When alcohol is present in your body, it's considered a toxin that your body wants to get rid of, and becomes you liver's top priority,". When your liver is in hardcore detox mode, it can't burn fat as efficiently.

Drink This Instead: One of the lower-calorie options on this list:

What are the best tips to lose weight quickly? Which diet should be followed?

Hello my friend, follow some tips below to lose weight plz. Hope this help!

1. Drink plenty of water.

2. Start your day with a glass of water.

3. Drink a glass of water before you start the meal.

4. Have another glass of water while you are having the meal.

5. Stay away from sweetened bottle drinks, especially sodas.

6. Include in your diet things that contain more water like tomatoes and watermelons.

7. Eat fresh fruit instead of drinking fruit juice.

8. If you do have a craving for fruit juice then go for fresh fruit juice instead of these that contain artificial flavors and colors.

9. Choose fresh fruit to processed fruits.
11. Go crazy on vegetables.

12. Eat intelligently.

13. Watch what you eat.
14. Control that sweet tooth. . It is natural that we have cravings for sweet things especially chocolates and other confectionary. 15. Fix times to have meals and stick to it.

16. Eat only when you are hungry.

17. Snack on vegetables if you must.

18. Go easy on tea and coffee. Tea and coffee are harmlessby themselves. It’s when you add the cream and sugar that they become fattening.
19. Try to stick to black tea/coffee.

20. Count the calories as you eat. To lose weight fast it’s a good idea to have an idea of the calories that most food items have.

21. be sure to burn out those extra calories by the end of the week.

22.Stay away from fried things.
23. Do not skip meals.

24. Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw.

25. Nothing more than an egg a day. Eggs are not such a bright idea

26. Make chocolates a luxury and not a routine.

27. Choose a variety of foods from all food groups every day.

28. If you can say no to alcoholic beverages please do. 29. Try to have breakfast within one hour of waking.
How to lose weight fast food tips
30. 50 to 55% of your diet should be carbohydrates.

31. 25 to 30% of your diet should be proteins.

32. Fats should only be 15 to 20 %.

33. Try and adopt a more vegetarian diet.

34. Choose white meat rather than red.
35. High Fiber multigrain breads are better than white breads.

36. Reduce your intake of pork

37. Limit your sugar intake.
38. Graze 5 to 6 times a day. Instead of sticking to just three meals a day, try grazing.

39. Go ahead eat cheat food, but only for flavor.

40. Watch your fat intake.

41. Go easy on salt,

42. Change from table butter to cholesterol free butter. 43. Instead of frying things try baking them without fat.

44. Use a non stick frying pan for your cooking so that you do not have to add oil.

45. Boil your vegetables instead of cooking them, or even better, eat them fresh

46. Carry parsley with you.
47. Choose low fat substitutes or no fat substitutes.
48. Avoid crash diets.

49. God gave us teeth for a reason... Therefore we should develop a habit of chewing all food including liquid food and soft foods like sweets, ice creams at least 8 to 12 times.

Good luck!

What is the healthiest food we can eat?

The Top 10 Healthiest Foods on Earth (And How to Eat Them)

Eating healthy has oodles of positive benefits - for the body and the mind alike. When we eat well we feel good, when we feel good we’re happier, when we’re happier we’re more productive… and the wonderful cycle continues. Increasingly, shops and restaurants around the world are getting on the healthy eating bandwagon - making it easier for people to treat their bodies right. This list of 10 of the healthiest foods in the world is just a beginning guide - a way to understand the essential vitamins and minerals the human body needs to stay functioning at its best. And as an added boost - these healthy foods are all downright delicious!

1. SPINACH:

This nutrient-dense green superfood is readily available - fresh, frozen or even canned. One of the healthiest foods on the planet, spinach is packed with energy while low in calories, and provides Vitamin A, Vitamin K, and essential folate.

EASY EATING TIP: Sauté with onion and add to an omelet for an easy, healthy meal.

2. BLACK BEANS:

Filled with super healthy antioxidants, black beans digest slowly - keeping you feeling full for longer. These little beauties are full of calcium, protein and fiber, and they also taste great!

EASY EATING TIP: Think Mexican food! Burritos, nachos, tacos… whatever tickles your fancy.

3. WALNUTS:

With more antioxidants than any other nut, walnuts are also brimming with Vitamin E, and rich in plant serums, omega 3 oils, and healthy fats.

EASY EATING TIP: Keep a supply in your bag for an easy, healthy snack on-the-go.

Both beets and walnuts made the list of the world's healthiest foods

Both beets and walnuts made the list of the world's healthiest foods (Shutterstock)

4. BEETS:

Good for the brain and skilled at lowering blood pressure, the humble beet is often overlooked as one of the healthiest foods on earth. The brightly-colored root vegetable is filled with folate, magnesium and Vitamin C.

EASY EATING TIP: Grate them into salads for a sweet, crunchy boost.

5. AVOCADO:

Eating just one or two avocados a week gives you all the benefit of healthy monounsaturated fats, Vitamin B6 and loads of folate. Check with your local grocer to find out when this spreadable fruit is in season in your area.

EASY EATING TIP: On toast with salt and pepper, or a slice of cheese if you’re that way inclined.

Avocado is one of the healthiest foods on earth.

The humble avocado, pictured here with its close cousin, the mango (Unsplash).

6. DARK CHOCOLATE:

According to recent research, chocolate contains more antioxidants, gram-for-gram, than most fruit juices - great news for chocoholics! On top of protecting the body from diseases and helping to prevent heart conditions, dark chocolate is a natural mood-booster.

EASY EATING TIP: Eat this healthy food in moderation - just one or two squares per day is enough to reap the benefits.

7. RASPBERRIES:

Like most berries, raspberries are filled with antioxidants, to help keep the body healthy and free of disease. Fresh or frozen, they also provide Vitamin C, calcium and iron.

EASY EATING TIP: Sprinkle them on yogurt or porridge in the morning to start your day in a sweet and delicious way.

Raspberries are one of the healthiest foods on earth

Raspberries, in all their delicious glory (Unsplash)

8. GARLIC:

This pungent bulb has been used to ward off disease for centuries, as it inhibits the growth of bacteria, lowers cholesterol and blood pressure and has some serious anti-inflammatory power.

EASY EATING TIP: Crush it and cook it. Garlic tastes great in everything from dressings and sauces to curries and soups.

9. LEMONS:

Often touted as the world’s healthiest food, lemons have strong anti-inflammatory qualities and can help to inhibit the growth of cancer cells. They also have just as much Vitamin C as oranges.

EASY EATING TIP: Add a slice of lemon to your tea or water bottle to get healthy and hydrated at the same time.

Lemons are one of the healthiest foods on earth

Lemons on the tree, ripe for the picking (Unsplash)

10. LENTILS:

Last but not least, this mighty legume is high in fiber and protein and adds great taste and texture to any meal. Vegans and vegetarians are often a fan of using lentils as a meat substitute in traditional recipes.