Be choosy about carbs. You can decide which ones you eat, and how much. Look for those that are low on the glycemic index (for instance, asparagus is lower on the glycemic index than a potato) or lower in carbs per serving than others. Whole grains are better choices than processed items, because processing removes key nutrients such as fiber, iron, and B vitamins. They may be added back, such as in “enriched” bread.
Include protein. It’s satisfying and will help keep up your muscles. There are vegetarian and vegan sources (nuts, beans, and soy are a few), as well as lean meat, poultry, fish, and dairy.
Most Americans get enough protein but could choose to get it from leaner sources, so you may already have plenty in your diet. Your exact protein needs depend on your age, gender, and how active you are.
Make friends with good fats. Small amounts of fat can help you feel full and less like you’re on a diet. The better choices are those in fish, nuts and seeds, and olive oil. Those have unsaturated fats -- polyunsaturated or monounsaturated fats, specifically.
Fill up on fiber. You can get that from vegetables, whole grains, fruits -- any plant food will have fiber. Some have more than others. Top sources include artichokes, green peas, broccoli, lentils, and lima beans. Among fruits, raspberries lead the list.
Eat more often. If you eat 5-6 times a day, it could keep hunger at bay. You could split your calories equally across all of those mini-meals, or make some bigger than others. You will need to plan portions so that you don’t end up eating more than you bargained for.
What About Meal Replacements? These products will control your calories. They’re convenient and take the guesswork out of dieting.
Again, though, you’ll need to change your eating habits to keep the weight off if you go off the meal replacements.
Watch your drinks. One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol. Replace them with zero-calorie drinks like lemon water, unsweetened tea, or black coffee.
Diet drinks will save you calories, compared with sugary beverages. But if you then reach for a cookie or other treat because you’re still hungry or you think you saved enough calories for it, that plan backfires.
Should You Fast?
You might think that fasting is a quick way to drop pounds. But experts don’t recommend it, because it’s not a long-term solution. It’s better to have an eating plan that you can stick to over time and fits into your lifestyle.
All fasts aren’t the same. Some involve skipping all food. There are also fasts where you eat every other day. There hasn’t been a lot of research on how well off-and-on fasting works in the long run.
During the first days of your fast, you may feel hungry and grumpy. You may also get constipated. And you won’t have the energy to do much, physically. Drink lots of water and take a daily multivitamin. You should also tell your doctor, especially if you take medications that will probably need to be adjusted.
Remember that if you do fast, you’ll still need to change your eating habits once your fast ends.
No matter how you kick-start your weight loss, the best way to keep it off is with long-lasting lifestyle changes, like a healthy eating plan and physical activity. If you’re not sure where to start, how many calories to cut, or how to do it safely, you might want to consult a registered dietitian.
Include protein. It’s satisfying and will help keep up your muscles. There are vegetarian and vegan sources (nuts, beans, and soy are a few), as well as lean meat, poultry, fish, and dairy.
Most Americans get enough protein but could choose to get it from leaner sources, so you may already have plenty in your diet. Your exact protein needs depend on your age, gender, and how active you are.
Make friends with good fats. Small amounts of fat can help you feel full and less like you’re on a diet. The better choices are those in fish, nuts and seeds, and olive oil. Those have unsaturated fats -- polyunsaturated or monounsaturated fats, specifically.
Fill up on fiber. You can get that from vegetables, whole grains, fruits -- any plant food will have fiber. Some have more than others. Top sources include artichokes, green peas, broccoli, lentils, and lima beans. Among fruits, raspberries lead the list.
Eat more often. If you eat 5-6 times a day, it could keep hunger at bay. You could split your calories equally across all of those mini-meals, or make some bigger than others. You will need to plan portions so that you don’t end up eating more than you bargained for.
What About Meal Replacements? These products will control your calories. They’re convenient and take the guesswork out of dieting.
Again, though, you’ll need to change your eating habits to keep the weight off if you go off the meal replacements.
Watch your drinks. One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol. Replace them with zero-calorie drinks like lemon water, unsweetened tea, or black coffee.
Diet drinks will save you calories, compared with sugary beverages. But if you then reach for a cookie or other treat because you’re still hungry or you think you saved enough calories for it, that plan backfires.
Should You Fast?
You might think that fasting is a quick way to drop pounds. But experts don’t recommend it, because it’s not a long-term solution. It’s better to have an eating plan that you can stick to over time and fits into your lifestyle.
All fasts aren’t the same. Some involve skipping all food. There are also fasts where you eat every other day. There hasn’t been a lot of research on how well off-and-on fasting works in the long run.
During the first days of your fast, you may feel hungry and grumpy. You may also get constipated. And you won’t have the energy to do much, physically. Drink lots of water and take a daily multivitamin. You should also tell your doctor, especially if you take medications that will probably need to be adjusted.
Remember that if you do fast, you’ll still need to change your eating habits once your fast ends.
No matter how you kick-start your weight loss, the best way to keep it off is with long-lasting lifestyle changes, like a healthy eating plan and physical activity. If you’re not sure where to start, how many calories to cut, or how to do it safely, you might want to consult a registered dietitian.