Quick weight loss diet plan chart: Best Diet Plans For One Week Weight Loss. You’ve heard all the hype about the quick weight loss diet plan chart, but can it really give you the body of your dreams in a few weeks? Let me tell you the ins and outs of quick weight loss diet plan chart so you can be the judge.
23 Tips for Weight Loss That Actually Work
Over the years, you’ve probably heard your fair share of wacky weight loss advice, whether it’s to drink celery juice every day or replace your meals with weight loss “cookies.” And often those tips are promoted by people without any health expertise. (Read: Proceed with caution.)
But just as there’s a ton of misguided weight loss advice out there to be avoided, there are also a lot of legitimate, research-backed, and expert-approved suggestions for people who are in the right mental health space and have weight loss as a personal goal.
One such tip is to pick a time to exercise — and stick to it. A study published in July 2019 in the journal Obesity found that exercising consistently at a certain time each day may help you successfully maintain weight loss.
More good advice is to choose nuts over heavily processed snacks. An article published in December 2019 in BMJ Nutrition, Prevention & Health found that cutting back on processed foods and upping how many nuts you eat by half a serving (for example, from half an ounce to 1 ounce) each day is linked with less weight gain and lower odds of obesity.
There’s also evidence that a weight loss counselor could help you trim your waistline. A study published in November 2019 in JAMA Internal Medicine found that for people with type 2 diabetes, pairing such counseling sessions (in this case, weight loss via low-carb dieting) with group medical visits helped them lose weight and take less medication compared with a group that did not undergo counseling. A win-win!
Your mindset can matter, too, when it comes to weight loss. Research published in February 2022 in the journal Obesity found that those who lost weight and maintained it embraced their setbacks, seeing them as temporary pauses in their plan, rather than as failures.
What doesn’t work? Endless dieting. In obese men, taking a two-week diet break may have aided weight loss, according to a small study published in August 2017 in the International Journal of Obesity.
Follow those sorts of tips and you just might find yourself shedding pounds. Discover other tips for losing weight here.
An Easy Way To Reduce Fat While Cooking
1. Eat Slowly
“I have my clients learn how to choose foods they like, really taste each morsel going into their mouths, and chew deliberately. I advise them to chew slowly, swallow only when the food is all chewed up, and repeat. It takes time to know we’re full. Eating slowly not only allows us to enjoy our food more but gives us better cues of satiety.” — Janet Zinn, a licensed clinical social worker and psychotherapist in private practice in New York City
2. Enjoy the Food You Eat
“So often we’re told what to eat, and then when we don’t like that specific food, we’re less apt to create long-term healthy habits. Try new fruits and vegetables. Find out how to prepare new dishes that provide variety and flavor. Add herbs and spices to elevate flavor. Or if you prefer, savor the sweetness of fruit and the depth of raw and steamed vegetables. There’s no reason that your relationship with food can’t be pleasurable.” — Zinn
3. Keep a Daily Gratitude Journal
“Our eating habits are sometimes connected to our emotions, whether we realize it or not. When we’re stressed, we may use food to help cope with the stress. I work with clients on keeping a daily journal of things they’re grateful for — or even just a journal to write in when stressed — so that they’re better prepared to cope with the stress by acknowledging it and utilizing other tools, rather than reaching for food as a coping mechanism.” — Lauren Manganiello, RDN, a yoga instructor on Long Island, New York
4. Batch Cook and Prep
“Every Sunday I batch cook enough chicken for the week. I cut off the fat, bake it with seasoning, measure 3.5 ounces, and put that much into a container with some mustard and frozen veggies, so I can grab one a day to bring to work. I also take the time to divvy up in individual containers ¼ cup of rolled oats, 1 tablespoon each of natural peanut butter and ground flax, and a pinch each of protein powder and cinnamon to sweeten. So when I’m a zombie in the morning, all I need to do is add water and microwave!” — Kyra Williams, a personal trainer in Boston
5. Don’t Forget the Weights
“Make sure you are lifting weights two or three times a week. Using moderate to heavy weights — three or four sets of 10 to 15 reps with weights that challenge you — helps increase your muscle mass. When you have more muscle on your body, the food you eat is more likely to be utilized as fuel, rather than be stored as fat.” — Williams
6. Get Enough Z’s
“A lack of sleep increases your hunger hormone, ghrelin, and decreases your satisfaction hormone, leptin, which can contribute to weight gain. When we are sleep deprived, we crave more salty and sweet foods. Why? Because anytime you feel more intense hunger, your cravings for higher energy — aka higher calorie — foods intensify. We also know that the way we think and process our emotions is affected by inadequate sleep, so it’s easy to connect this with an impaired ability to make sound choices in many areas of life, including with food. If we flip the coin, we can safely assume that when we are well rested, we will make better choices. When it comes to eating, that would mean that we would eat when we are truly hungry and eat just until satisfied. Our hormones are also going to be better balanced because our bodies got the time needed to sleep, repair, and refresh.” — Angela Lemond, a registered dietitian nutritionist in private practice in Texas
7. Don’t Skip Meals
“Remember, our body’s ultimate goal is to stay alive. As soon as we are being kept from calories, which are literally the life energy for our bodies, it will do things to survive. Our body knows what foods are higher in energy density, and we will crave those more. Honor your hunger and don’t allow your body to think it’s being starved. This goes against many of the dieting tactics, but those tactics truly don’t work well for people in the long term. I generally recommend eating every four hours.” — Lemond
8. Stay Hydrated
“Research has found that people who drank two glasses of water before a meal lost more weight than people who didn’t drink water before meals — and they kept it off. This simple tip works in two ways. Thirst can mask itself as hunger, causing you to eat more. And water makes you feel fuller, causing you to eat less during a meal.” — Megan Casper RDN, a nutrition counselor and the founder and CEO of Nourished Bite
9. Cut Calories, Not Flavor
“By choosing options such as sharp cheddar over mild cheddar, you can use less, but you’ll still get a lot of flavor without feeling like you’re on a diet.” — Casper
10. Weigh Yourself Once a Week
“Same day, same time, same amount of clothing. Remember that your weight isn’t a single number but a five-pound range. Work to move the range down, not the exact number.” — Lainey Younkin, RD, a nutrition counselor and consultant in Boston
11. Reorganize Your Plate
“Make half your plate vegetables, a quarter of your plate whole grains, and a quarter of your plate lean protein. When you switch the portions of grains and vegetables on your plate, you’ll see a difference. The only caveat: Potatoes, corn, and peas are starchy vegetables, so they go in the grains category.” — Younkin
12. Start Where You Are and Do What You Can
“Don’t feel like you need to overhaul your entire life starting immediately. Assess where you are currently and then figure out where you’d like to be in the future. A great starting point for mostly sedentary people is to get a step counter and see how much you walk on a normal day. Then set a step goal slightly higher than the norm and strive for that, working your way up slowly to a goal of 10,000 steps per day.” — Esther Avant, an online sports nutritionist specializing in weight loss who is based in Kapolei, Hawaii
13. Think Big — Not Small
“Focus on the weight loss ‘big rocks’ — there are a few areas that will give you the most bang for your buck when you’re trying to lose weight. Prioritizing those and letting go of all the minutiae that contribute to overwhelm will make reaching your goals feel easier and more sustainable. On the nutrition front, pay attention to calories, protein, and fiber. For exercise, prioritize strength training, daily steps, and recovery.” — Avant
14. Look Beyond the Scale
“While the scale isn’t useless, it also isn’t the only thing that matters. To help you gauge progress that might not be reflected on the scale, take regular photos and measurements, in addition to keeping a running list of non-scale victories. This will help keep the scale in perspective and show you all the positive changes you’re making to your health and overall lifestyle.” — Avant
15. Give Your Breakfast a Protein Boost
“Aim for 15 to 25 grams of protein at breakfast. Protein is digested slowly and suppresses hunger hormones, helping keep you full. Additionally, a high-protein breakfast helps curb cravings later in the day. Pair protein foods with fiber and healthy fats, like two eggs with whole-wheat toast and avocado or high-protein frozen waffles with nuts, berries, and a little maple syrup.” — Younkin
16. In Fact, Consume Protein at Every Meal
“Eating protein-rich foods at every meal, especially breakfast, can help shave extra pounds. Protein slows down the digestive process and positively impacts your hunger hormones. Protein can also do better at staving off hunger than carbohydrates. Protein-rich foods include quinoa, edamame, beans, seeds, nuts, eggs, yogurt, cheese, tofu, lentil pasta, poultry, fish, and meat.” — Christine M. Palumbo, RDN, a nutrition consultant from Naperville, Illinois
17. Limit High-Glycemic Carbohydrate Foods
“The glycemic index ranks how quickly blood sugar rises after eating a carbohydrate food. Eating high-glycemic carbohydrate foods like white potatoes and refined bread, especially when eaten alone, will cause a surge in blood sugar, followed by a quick drop. This leaves you feeling hungry and wanting more food. More long-term studies are needed, but short-term studies like this research provide evidence there is a connection. High-glycemic foods are not totally off-limits though. When you work with a registered dietitian nutritionist, we provide individualized ways to help you balance nutrients to prevent spikes in blood sugar, which can help with curbing appetite.” — Sue-Ellen Anderson Haynes, RDN, a national media spokesperson of the Academy of Nutrition and Dietetics who is based in Boston
18. Experiment With Fruits at Dessert Time
“Fruits are low in calories and carry tons of nutrients like antioxidants and fiber. According to the CDC, only 10 percent of the U.S. population is meeting their fruit and vegetable intake. Using fruits for dessert will help you meet your daily requirements but also add flavor to your day. Many fruits can be sauteed, grilled, or baked. For example, grilled peach topped with vanilla yogurt and shaved almonds is amazing!” — Anderson Haynes
19. Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper
“It’s a saying that has many meanings, but you’ll want to take in more of your calories earlier in the day. A study published in November 2019 in the journal Nutrients found that subjects who were given small breakfast and large dinners lost significantly less weight than those assigned to a large breakfast and a smaller dinner. So here we see how smaller meals in the latter part of the day may be an advantage to those who want to lose weight and improve overall health. The interesting thing about this study was the time the dinner was eaten. They found that eating the main meal (larger meal) too late (after 3 p.m.) was associated with difficulty with losing weight. It’s important to note that this study is not saying that everyone should not eat after 3 p.m. Each person has individual needs, which may require additional snacks and food, such as those who are pregnant, are breastfeeding, have diabetes, or take medication that require certain foods. This is why it is so important that you seek a consultation with a registered dietitian nutritionist.” — Anderson Haynes
20. Get Into Meal Planning
“Meal planning is one of my top tips for staying healthy and eating well. I’m such a fan of the concept that I wrote a book about it! Taking 5 to 10 minutes over the weekend to write out a menu for the week ahead will save you time, money, and unwanted calories down the road. Not sure what to make for dinner tonight? No worries, it’s already on your menu plan. Menu planning is a great way to stay organized, and know what groceries you need to buy and what you already have on hand, and it will help ensure a balanced plate. Keep in mind, a night off from cooking and ordering takeout or making a frozen meal is a totally acceptable part of the menu plan. The benefit is knowing ahead that you’ll be doing that so you’re not scrounging when hunger sets in. And be sure to write down the plan — you’re more likely to stick to it if it’s in front of you as a reminder.” — Jessica Levinson, RDN, a culinary nutrition and communications dietitian and the author of 52-Week Meal Planner: The Complete Guide to Planning Menus, Groceries, Recipes, and More based in Westchester, New York
21. Make a Grocery List and Stick to It
“Once you have your menu planned for the week, make a shopping list either on paper or on your phone — I use Notes, but there are apps for this, too. Knowing in advance what you need to purchase at the supermarket will save you time, reduce food waste, and prevent you from purchasing items that look appealing but you don’t actually need. To stick with your list, avoid shopping when hungry or tired. Research shows an increase in impulsive behavior at those times.” — Levinson
22. Take Stock of What’s in Your Kitchen
“To cook healthy meals you need the right ingredients and kitchen tools on hand. Some staple ingredients I recommend having in your pantry, fridge, and freezer are low-sodium canned beans, canned fish, tomato sauce, whole-grain pasta, quinoa, brown rice, low-sodium stock, low-fat plain yogurt, a variety of fresh and frozen fruit and vegetables, olive oil, and dried herbs and spices. These are just some of the ingredients that can form the base of a healthy and delicious meal.” — Levinson
23. Have the Right Tools on Hand
“Similarly, having a good mix of kitchen tools can help ensure easy, efficient, and healthy cooking. For example, a seasoned cast-iron skillet is one of my favorite pans to cook eggs, saute vegetables, and make pancakes, since I don’t have to use as much oil or butter to keep food from sticking. Some of my other favorite kitchen tools are an immersion blender, Instant Pot, baking sheets, measuring cups and spoons, and a hand juicer. And of course anyone working in the kitchen should have a quality set of knives.” — Levinson
How To Lose Weight Fast
Commissions we earn from partner links on this page do not affect our opinions or evaluations. Our editorial content is based on thorough research and guidance from the Forbes Health Advisory Board.
People strive to lose weight for myriad reasons, and many fall into the fad diet trap promising real results fast. While there are certainly ways to accelerate your weight loss efforts, it’s important to understand that shedding pounds too quickly can actually backfire.
Like so many parts of life, safe, successful and sustainable weight loss is more about the journey and less about a scale-based destination and rapidly approaching deadline. Read on for expert advice on the best ways to lose weight—and keep it off.
Why Losing Weight Fast Isn’t the Best Goal
Though the allure of the “lose 5 pounds in a week” diet myth is strong, there are many reasons why speedy shedding may actually work against your best weight loss efforts.
First, when people lose weight rapidly, especially via fad or crash diets, they are typically unable to maintain it because the weight they lose is often more muscle mass and water and less fat mass compared to people who lose weight gradually.
“Maintaining lean muscle is important in weight loss because it plays a key role in metabolism,” says certified health coach and author of Sugar Shock and Beyond Sugar Shock Connie Bennett. “Muscle helps you burn more calories. But when you lose weight too quickly, you lose muscle and your body slows down calorie burning. Fast weight loss can even cause permanent slowing of metabolism.”
Rapid weight loss often leads to the dreaded yo-yo weight cycling many chronic dieters experience. In fact, a study of former contestants on NBC’s weight loss television show “The Biggest Loser” found the more pounds dropped quickly, the more the participant’s metabolism slowed. The study also found that the contestants regained a substantial amount of their lost weight in the six years following the competition.
Another Australian study of 200 participants in The Lancet found that while dieters in the study lost the same amount of weight, the group that lost weight slowly lost 10% more body fat and 50% less lean muscle than the rapid weight loss group.
Further compounding the issue, when people lose weight rapidly, appetite often increases as metabolism decreases, making it almost impossible to keep the pounds off. A study in Obesity reports our bodies prompt us to eat 100 calories more per day for every pound lost.
Popular fad diets also very often result in nutrient deficiencies. “And rapid weight loss—especially when you cut carbs—is often largely water,” says registered dietitian Ellen Albertson, Ph.D., author of Rock Your Midlife. “What’s more, if daily calories are low, the body may also use muscle mass as fuel, further reducing metabolism, as muscle mass is metabolically active.”
The bottom line: Shedding weight sensibly is the way to go. Experts usually say a safe rate is losing around half a pound to 2 pounds a week. With that goal in mind, here are some tried-and-true ways to drop pounds and keep them off for good.
15 Expert-Backed Tips for Safe and Sustainable Weight Loss
1. Implement Long-Term Lifestyle and Behavior Changes
When trying to lose weight, ban the word “diet,” suggests Albertson. Dieting can be unpleasant and make you hungry, so you constantly think about food, which is exactly what you don’t want when trying to lose weight. Instead, she recommends thinking of weight loss as a part of getting healthier and concentrating on taking care of your body first.
“Weight loss is complicated and you don’t have total control over the number on the scale, but you do have control over what you eat, how much you move and other factors that impact weight, such as stress and sleep,” says Albertson. She suggests setting SMART—specific, measurable, achievable, relevant and time-sensitive—goals and rewarding yourself when you hit them.
2. Focus on the First 5% to 10%
Instead of saying, “I need to lose 25 pounds,” and overwhelming yourself with what seems like an impossible goal, look toward the health benefits that can come from even modest weight loss.
“Set smaller, achievable targets,” suggests Bennett. “Losing only 5% to 10% of your total body weight (TBW) can greatly improve your health and lower your risk for illnesses, such as type 2 diabetes, stroke, cardiovascular disease and certain types of cancer.”
3. Reduce Your Intake of Ultra-Processed Carbs and Sweets
A study in the Journal of the American Medical Association reveals what you eat is most important for weight loss. The pounds will come off more quickly if you improve the quality of the foods you ingest.
“One of the healthiest ways to shed weight is to reduce your intake of sugar and rapidly metabolized carbohydrates,” says Bennett. “In particular, you want to cut out or drastically curtail your intake of high-glycemic-load foods, such as sugary snacks, processed carbs and soft drinks. When you avoid or cut back on French fries, chips, crackers and the like, you’ll speed up your weight loss.”
4. Eat More Plants
Research shows a plant-based diet not only promotes weight loss, but is also easier to stick to than a low-calorie diet. Plus, it’s nutrient dense and has numerous health benefits.
“Produce supports weight loss because it’s rich in fiber and water, which are both calorie-free yet take up space in your stomach so you feel full,” says Albertson. In fact, a Brazilian study found a direct correlation between increased fruit and vegetable consumption and enhanced weight loss.
Albertson suggests aiming to consume five daily servings of produce to start and working up to seven to nine servings a day. “Start your day with a green smoothie, have a salad or cut up vegetables with your lunch and eat fruit for snacks and desserts,” she says. “For supper, have more stir frys, incorporate veggies into your pasta dishes and stir them into soups.”
5. Pump Up Your Protein
Increasing your protein consumption can help reduce appetite and help prevent the loss of muscle mass.
“Eating around 25 to 30 grams of protein—two scoops of protein powder or 4 ounces of chicken breast—per meal can improve appetite control and manage your body weight,” says Dr. Albertson. “The best way to do it is to make sure you have one serving of high-quality protein per meal.”
Albertson also says women older than 50 need significantly more protein (1 to 1.5 grams per kilogram of body weight daily) than men and younger women (who require .8 grams of protein per kilogram of body weight daily). “Women need more protein after 50, especially as they approach menopause, because decreases in the hormone estrogen result in a loss of skeletal muscle mass, strength and regenerative capacity,” she explains.
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6. Drink More Water
Research shows drinking more water is associated with weight loss independent of diet and exercise. Ample water intake can help increase satiety and combat sugar cravings. Water is also necessary for lipolysis, the body’s process of burning fat for energy.
“I suggest following the eight by eight rule—8 ounces of water eight times throughout the day—for a minimum water intake recommendation,” says Florida-based celebrity trainer Jordan Morello who works for the fitness platform Sweat Factor. “My clients are usually surprised once they add this [rule] into their own routine [by] how much this simple thing can curb cravings and leave you more satiated throughout the day.”
Another water trick? Try drinking two cups of water before each meal. Studies have shown this simple move can increase weight loss as well.
7. Eat a Well-Rounded Breakfast
Breakfast skippers, listen up. If you’re trying to lose weight, skimping on morning fuel is not the way to go. In fact, studies consistently show skipping breakfast is associated with overweight and obesity.
Additionally, a study in the Proceedings of the Nutrition Society found people who don’t eat breakfast tend to have poorer quality diets overall, and they skimp on nutrients, such as vitamin D, calcium and iron.
But not just any breakfast will do. “To think more clearly, perform more efficiently and be in better moods, you want a well-rounded, blood-sugar-balanced first meal of the day with ample protein, healthy fats and what I call quality carbs like fresh berries,” says Bennett.
8. Stand Up and Move More
One of the easiest ways to shed weight is to up your non-exercise activity thermogenesis (NEAT)—the energy expended for everything you do outside of eating, sleeping or exercising. Little changes like carrying your groceries instead of pushing a cart, parking farther away from the entrance to the mall, taking the stairs instead of the elevator or even tapping your toe can lead to hundreds of extra calories burned.
Or try to stand more than you sit. Studies show that simply replacing sitting with standing leads to a greater daily energy expenditure, which directly translates into more calories burned and ultimately pounds shed.
For example, if you weigh 160 pounds and alternate sitting and standing, you can burn approximately 35 additional calories an hour—an extra 280 calories a day, 1,400 calories a week and about 70,000 calories a year.
“Set a timer on your phone, Fitbit or computer to remind you to get up and move around every hour,” says Albertson. “You’ll burn more calories and may lower your blood sugar and risk of heart disease.”
9. Hit the Weights
Muscle burns more calories than fat. So how do you build more muscle? Strength training.
Adding resistance training to your weight loss plan is a smart idea not only because of the calories you’ll burn while working out, but also because of the “afterburn effect.”
Known as excess post-exercise oxygen consumption, EPOC reflects how long oxygen uptake remains elevated after exercise in order to help muscles recover. This elevation boosts metabolism both during and after strength training sessions.
And the more muscle you add to your frame, the higher your resting metabolic rate (RMR). Your RMR determines how many calories your body needs to function at rest. The greater your RMR, the more you can eat and not gain weight.
“While cardiovascular exercise is often emphasized, strength training is key for dropping pounds and maintaining weight loss, especially after age 50 because muscle mass—which burns calories—declines at a rate of 1% to 2% per year,” says Albertson. “Strength training can slow down muscle mass decline.”
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10. Don’t Go Overboard
Cutting calories too drastically or working out 24/7 may actually backfire when it comes to weight loss. Most people think shedding pounds requires draconian measures to get results, but allowing yourself adequate recovery time is more productive.
“Many people, when they get frustrated that they haven’t lost weight, will double down on the stressor (i.e. catabolic phase) that they are doing,” says certified personal trainer Rob Darnbrough, CEO and co-founder of The Smart Fit Method in California. “For example, they’ll run extra miles, double up on the amount of time they spend at the gym and/or eat less food. However, all of the results we desire from doing the above things actually occur during the anabolic recovery phase.”
During the anabolic phase, the body builds muscle mass and loses fat mass while recovering from the stressor, explains Darnbrough. So, instead of pushing yourself to a breaking point, which ends up leading to overtraining and diminished results, put as much energy into rest and nutrition as you do into workouts. “To create sustainable results, try to balance your ratio of stress to recovery,” says Darnbrough.
11. Check in With an Accountability Partner
Sometimes losing weight can feel lonely, but you don’t have to do it all by yourself.
Research shows being accountable works. In one study, two-thirds of participants who joined a weight loss program with friends maintained their weight loss for six months after the meetings ended, compared to just a quarter of those who attended on their own. Of course, many organizations also suggest having a sponsor or champion on your path to weight loss.
“One of the best ways to consistently eat better and shed weight steadily is to check in every day with an accountability partner,” suggests Bennett. “Your accountability partner doesn’t need to be your bestie, favorite co-worker or partner. Just find someone with similar weight loss goals. You don’t need to talk every day, either. Just text each other to share that you’re eating healthy foods and staying on track. If you’re tempted by junk foods, you can lean on your partner, too. That’s when you may want to call them.”
12. Watch Less Television
Couch surfers wanting to lose weight should turn off the TV—in fact, the more television people watch, the more weight they gain.
One study that collected data from more than 50,000 middle-aged women over six years found that for every two hours the participants spent watching television each day, they had a 23% higher risk of obesity and a 14% higher risk of developing diabetes.
Excess television watching is correlated with extra pounds primarily because it’s a sedentary activity that often also leads to mindless eating. So, turn it off or maybe change the channel to an exercise program instead.
13. Reconnect With Your Satiety Cues
Speaking of mindless eating, you can reprogram your brain for weight loss by tuning back into your body’s natural “I’m hungry” and “I’m full” cues.
“Dieting combined with eating on the run or while multitasking—driving, watching TV, playing with your phone—can really disconnect you from your natural signals of hunger and satiety,” says Albertson. “Plus, as children, we also learned to clean our plates rather than eat until satisfied.” Add the fact that portion sizes have grown significantly—as much as 60% for things like snack foods— and the result is consistent overeating.
“Instead, try to eat when you’re hungry and stop when you are satisfied rather than stuffed,” says Albertson. “Instead of tracking your food, try tracking how hungry you are before, during and after meals to get back in touch with these signals.”
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14. Get More Sleep
Getting a good night’s sleep is one of the best things you can do to maintain a healthy weight and overall health. Studies show that poor sleep is associated with weight gain and other health disorders. When researchers analyzed 16 years’ worth of data on 68,183 middle-aged American women, they found those who slept no more than five hours per night were 15% more likely to have obesity compared to those who slept seven hours a night.
Insufficient sleep may also affect the production of appetite-regulating hormones ghrelin and leptin, which can lead people to feel hungrier throughout the day. Additionally, poor sleep increases cortisol and can result in harder-to-lose body and belly fat.
“Most of us can’t control what time we have to get up, but we can control when we go to bed, so counting back seven to nine hours from the time you have to wake up is a great tip,” says Darnbrough. “I also encourage the 3-2-1 rule, which means stop working three hours before bed, stop eating two hours before bed and stop digital stimuli one hour before bed to improve your deep sleep and REM.”
15. Find Non-Edible Substitutes for Self-Soothing
There’s a reason it’s called “comfort food.” However, emotional eating can quickly derail all weight loss efforts.
“When you feel stressed, which raises cortisol levels, rather than reaching for food to feel better—since eating triggers the release of the feel-good neurotransmitter dopamine—raise levels of oxytocin, the love hormone, either by soothing touch, playing with a pet or getting a hug,” suggests Albertson.
Animal studies have found oxytocin reduces calories consumed and has positive effects on metabolism. A small human study also found that giving men oxytocin over an eight-week period promoted weight loss.
How Can I Lose Weight Safely?
Finding a Healthy Weight
Being healthy is really about being at a weight that is right for you. The best way to find out if you are at a healthy weight is to talk to a doctor or dietitian to help you set realistic goals. They can ask about your eating and exercise habits, look at growth charts, and see if you have any health problems.
If the doctor recommends weight loss, then you can follow these simple suggestions to get started:
Tips for Success
The best weight-loss strategies are those that you can keep for a lifetime. That’s a long time, so we’ll try to keep these suggestions as simple as possible!
Make it a family affair. Ask your mom or dad to lend help and support. The goal is to be healthy and make lifestyle changes that will benefit the whole family. Teens who have the support of their families tend to do better.
Watch your drinks. It’s amazing how many calories are in the sodas, juices, coffee drinks, and other sugary beverages. Simply cutting out a bottle of soda or sports drink a day could save 150 calories or more. Drink water or other sugar-free drinks to quench your thirst. Choosing nonfat or low-fat milk is also a good idea.
Start small. Small changes are a lot easier to stick with than drastic ones. For example, give up regular soda or reduce the size of the portions you eat. When you have that down, you can make other changes, like eating vegetables with dinner or walking 10 minutes after school.
Stop eating when you’re full. Pay attention as you eat and stop when you’re comfortably full. Eating more slowly can help because it takes about 20 minutes for your brain to get the message that you are full. Sometimes taking a break before going for seconds can keep you from eating another serving.
Notice if you are hungry before reaching for a snack. If you eat when you feel upset or bored, try to find something else to do instead, like taking a walk around the block or checking in with a friend. Many people find it’s helpful to keep a diary of what they eat and when and what they are feeling. When you have to write it down, you might think twice before eating cookies. Reviewing the diary later can also help identify the emotions that may trigger overeating.
Schedule regular meals and snacks. You can better manage your hunger when you have a predictable meal schedule. Skipping meals can lead to eating more throughout the day. Adding 1 or 2 healthy snacks to your 3 regular meals can help curb hunger.
Eat more fruit and vegetables. Ditch the junk food and dig out the fruits and veggies! Fruits and veggies can help you feel full and keep your heart and the rest of your body healthy. Include a fruit or vegetable with each meal.
Other suggestions for eating well:
- choose whole-wheat bread and other whole grains, like brown rice and oatmeal
- eat a healthy breakfast
- keep portions under control
Avoid fad diets. Fad diets promise quick weight loss. They often involve giving up certain foods or ingredients or eating only particular foods. They don’t work in the long run and can be dangerous to your health.
Don’t use diet pills or weight loss supplements. Most of the claims these products make are not proven. They often contain hidden ingredients and may cause unwanted side effects, like bloating and diarrhea, or more serious health problems. If you are thinking of trying supplements for weight loss, talk to your doctor first.
Don’t give up favorite foods. Don’t tell yourself you’ll never again eat your absolutely favorite peanut butter chocolate ice cream. Making all treats forbidden is sure to make you want them even more. The key to long-term success is making healthy choices most of the time.
Get moving. Don’t get stuck thinking you have to play a team sport or take an aerobics class to get exercise. Try a variety of activities from hiking to cycling to dancing until you find ones you like. Everyone has to begin somewhere. It’s fine to start out by simply taking a few turns around the block after school and building up your fitness gradually.
Find other ways to fit activity into your day. Walk to school, jog up and down the stairs a couple of times before your morning shower, help your parents in the garden, or dance like nobody is watching — anything that gets you moving. It all adds up to reach your goal of at least 60 minutes of exercise every day.
Build muscle. Adding strength training to your exercise routine can help you reach your weight loss goals as well as give you a toned bod. Try weights, kettlebells, resistance bands, pilates, or push-ups to get strong. A good, well-balanced fitness routine includes aerobic workouts, strength training, and flexibility exercises.
Forgive yourself. So, you were going to have one cracker with spray cheese on it and the next thing you know the can’s pumping air and the box is empty! Drink some water, brush your teeth, and move on. Everyone who’s ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don’t look back.
Weight management is about long-term success. Start with small changes that you can stick with and gradually build better habits that can last.