Sure, you can lose weight fast. There are plenty of fad diets out there that help you shed pounds quickly—while leaving you feeling hungry and needy. But what's the point of losing weight just to gain it back? If you want to keep the pounds off permanently, it's best to lose weight slowly. And many experts say you can do it without going on a "diet." Instead, the key is to make simple adjustments to your lifestyle.
One pound of fat equals 3,500 calories. By shaving 500 calories a day by adjusting your diet and exercise, you can lose about a pound a week. If you just need to maintain your current weight, shaving off 100 calories a day is enough to avoid the extra 1 to 2 pounds that most adults gain each year.
Adopt one or more of these simple, painless strategies to help you lose weight without going on a "diet":
Take breakfast every day. One habit that is common to many people who have lost weight and kept it off is to eat breakfast every day. "Many people think that skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. "Studies show people who eat breakfast have a lower BMI than those who eat breakfast and perform better, whether at school or in the boardroom." Try a bowl of whole grain cereal with fruit and low-fat dairy for a quick and nutritious start to the day.
Choose your liquid calories wisely. Sugary drinks pack calories, but don't suppress hunger like solid foods. Quench your thirst with water, sparkling water with citrus, skim or low-fat milk or small portions of 100% fruit juice. Try a glass of nutritious, low-calorie vegetable juice to hold you over if you get hungry between meals. Watch out for the calories in alcohol, which add up quickly. If you tend to drink a glass or two of wine or a cocktail most days, cutting back on alcohol on the weekends can be a huge calorie saver.
Stop eating late night. Set a time when you stop eating, so you don't indulge in late-night munching or mindless snacking while watching TV. Have a cup of tea, nibble on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth, so you're less likely to eat or drink.
Get more step Daily. Get a pedometer and gradually add more steps until you reach 10,000 per day. Do whatever you can to be more active during the day—pace while you're on the phone, take the dog for an extra walk, and march in place during TV commercials. Having a pedometer serves as a constant motivation and reminder.
Take protein in every meal and snack. Adding a source of lean or low-fat protein to every meal and snack will help keep you feeling full longer, making you less likely to overeat. Try low-fat yogurt, a small portion of nuts, peanut butter, eggs, beans, or lean meat. Experts also recommend eating small, frequent meals and snacks (every 3 to 4 hours) to stabilize blood sugar levels and prevent overindulgence.
Go for the Grain. By replacing whole grains with refined ones like white bread, cakes, cookies and pretzels, you'll add much-needed fiber and fill up faster, so you're more likely to eat a reasonable portion. Choose whole-grain breads and pastas, brown rice, bran cereals, popcorn and whole-grain crackers.
Switch to lighter alternatives. Use low-fat versions of salad dressings, mayonnaise, dairy and other products whenever you can. "You can cut calories effortlessly if you use low-fat, lighter products, and if the product is mixed with other ingredients, no one will ever notice. Smarter Substitutes: Use salsa or hummus as a dip; spread mustard instead of mayonnaise on sandwiches; eat plain baked sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; keep the cheese on the sandwiches; and use a little vinaigrette on your salad instead of a creamy dressing.
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