When it comes to losing weight quickly, half the battle is keeping track of everything you eat and drink. There are ways to do so, but toxic diet culture appears to have demonstrated how to do so in an unhealthy manner. You can regulate your diet and lose weight without the harmful repercussions of quick weight reduction, believe it or not.
These eating habits will help you reach your weight-loss objectives safely, whether you’re in a hurry to lose weight or seeking for easy, quick ways to lose weight. The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, are medical expert board members.creators of The Nutrition Twins’ Veggie Cure, to explain why it works and what you should do. Then check out Dietitians’ Picks for the 4 Best Drinks for Rapid Weight Loss.
1- Start your day with a protein-rich breakfast of at least 20 grammes.
If you want to lose weight quickly, don’t skip the most crucial meal of the day!
The Nutrition Twins claim that eating a substantial amount of protein first thing in the morning helps to keep blood sugar and energy levels in check.
“Protein slows digestion and prevents peaks and crashes that cause hunger and sugar cravings, even when you’ve eaten enough calories,” The Nutrition Twins explain. “Most individuals eat carb-heavy breakfasts, which cause energy dips a few hours later, and as a result, they overeat to compensate.”
They go on to say that consuming enough protein for breakfast will help you lose weight by preventing overeating later on and energy slumps that prohibit you from exercising.
“Plus, focusing on protein often means avoiding high-calorie, carb-heavy meals,” explain The Nutrition Twins, “making weight loss even more significant.”
They do caution, however, that a modest piece of a healthy carbohydrate should be included with the protein to energise the brain and muscles. This will also help you avoid cravings.
2- Make high-fiber foods a part of every meal.
Fiber has a crucial function in long-term weight loss. It’s full of nutritious foods like vegetables, fruits, whole grains, and legumes, which help you feel full while consuming few calories and keeping your blood sugar in check.
“When you eat a lot of high-fiber foods, you’ll naturally eat less calorie-dense foods, which will help you lose weight,” explain The Nutrition Twins. “Plus, fibre makes you feel full, and studies have shown that it can help you eat less calories throughout the day, which is important if you’re trying to lose weight steadily.”
3 – Forego late-night nibbles in favour of an anti-inflammatory bedtime beverage.
Late-night munching has been linked to slowed fat burning, weight gain, and sleeping difficulties.
According to The Nutrition Twins, “people often lose many pounds quickly by eliminating these calories ingested shortly before the body (and metabolism) slows down to sleep.”
If you can’t sleep without something in your stomach, The Nutrition Twins recommend starting with something small and light, such a drink with anti-inflammatory and weight-loss properties.
A 5-minute Turmeric Golden Milk, for example, is calming and low-calorie, and it may not only help you fall asleep with a happy tummy, but it may also be exactly what you need to lose weight rapidly.
According to The Nutrition Twins, “research suggests chronic inflammation is connected to weight gain, and this chai-like beverage contains three of the most potent spices for battling it: ginger, turmeric, and cinnamon.”
Cinnamon also regulates and stabilises blood sugar, which helps to resist evening cravings. This avoids mood fluctuations by preventing troughs. It also prevents you from making emotional decisions that lead to you reaching for sugar for a quick energy boost.
4 – Begin each meal with vegetables.
According to The Nutrition Twins, “eating a salad (or vegetable soup) before a meal has been demonstrated to minimise caloric consumption at that meal.” “It quells hunger and fills you up with fewer calories but more volume thanks to water and fibre.”
One of the best strategies to lose weight rapidly and sustainably, according to the Nutrition Twins, is to increase the amount of nutrient-dense, nutritious, low-calorie foods in your diet. Before a meal, in most cases. You will eat a lot less of the heavy fare foods at the dinner as a result of this.
They recommend a bright “detox” salad or this veggie lentil soup, which has a whopping 13 grammes of protein and 7 grammes of fibre to keep you full.
5 – Eat magnesium-rich meals frequently throughout the day.
Magnesium has the ability to relax your body, which in turn helps to reduce cortisol, an inflammatory steroid. Cortisol levels that are too high make weight loss difficult and have been linked to abdominal fat.
“With a hectic lifestyle, cortisol levels rise and stay high, thus relaxing the body with frequent magnesium consumption throughout the day is essential to prevent cortisol from thwarting weight reduction efforts,” explain The Nutrition Twins.
To help, the Twins recommend attempting these daily magnesium routines at meals:
- Serve almonds and pumpkin seeds with your oatmeal, cereal, or yoghurt for breakfast.
- Lunch should include beans and/or whole grains.
- Include plenty of leafy vegetables in your supper.