Working with a dietitian is a good idea, so you make a plan that covers those needs. Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning. Weight Watchers has a strong community to support your success and offers personal coaching for an additional cost. Figure out how many calories you get in a usual day, and trim back a bit. The importance of eating plenty of protein cannot be overstated.
Get Accountability and Support
You should expect to exercise plenty to lose the most weight; you can also sign up for health coaching to boost success. You risk gaining weight once you go back to real food. Check out these 42 tips for losing weight fast. This well-known plan promises weight loss of up to two pounds per week, and it has plenty of evidence to back it up. Weight Watchers has a strong community to support your success and offers personal coaching for an additional cost.
The latest plan, WW Freestyle, has zero Points foods , which makes tracking what you eat less of a burden. If you have a sweet tooth, this plan may be tough because sugar is heavily penalized.
Find out which supermarket foods are best for weight loss. This nutritionally sound book-based food plan is based on the research of Barbara Rolls, PhD, professor of nutrition at Penn State University.
Rolls says you can lose one to two pounds per week on the plan. The theory is that by swapping out calorie-heavy fat-laden foods with fruits and vegetables that have a lot of water in them, you can eat more for fewer calories.
To boost weight loss, you will need to be active—aim for 10, steps a day. You might not lose weight as fast, but Rolls has both short-term and long-term evidence to support her approach. Five different Medifast plans plus one meal of lean protein and non-starchy vegetables will give you a loss of about 11 pounds in eight weeks, according to the company. Although these very low-calorie diet plans are effective in the short term , weight regain is a risk over the long haul. It also depends on processed foods and requires dieters to last through the hunger pangs.
The plan is not recommended if you are pregnant, have type 1 diabetes, or have any of these other conditions. Here are 17 tips for getting over a weight-loss plateau.
This meal replacement plan has mixed scientific evidence to support it. The hard part will be sticking with the program; also, the SlimFast foods contain a lot of processed ingredients and artificial sweeteners.
Similar to the ketogenic diet, the idea is that by severely restricting your carb intake, your body will have to burn fat for energy. Atkins has a decent amount of short-term research to support the premise, but the results are mixed. The American Heart Association links saturated fats—prevalent in this plan—to heart disease.
Check out the 15 best Atkins diet foods you can get at the grocery store. This eating plan promotes an average loss of one to two pounds per week. Jenny Craig does have some scientific evidence to back it, and dieters say they like the personalization and support of weekly meetings with a counselor. On the downside, the program can get expensive, and it uses a lot of processed foods with long ingredient lists.
For a budget-friendly option, check out the best free meal planners for weight loss. The plan recommends splitting up your meals into a six a day. Convenience is the biggest pro; cons are the price and the highly processed foods. Nutrisystem is not for you if you are under 18, pregnant, or breastfeeding, or if you have food allergies. For research-backed tips, try these scientifically proven ways you can start losing weight right now. The Mayo Clinic health experts designed this plan to produce long-lasting behavior change—and lasting weight loss.
Make friends with good fats. The better choices are those in fish , nuts, and seeds, and olive oil or coconut oils. 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. If you eat 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. What About Meal Replacements? These products will control your calories.
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.
You might think that fasting is a quick way to drop pounds. Some involve skipping all food. There are also fasts where you eat every other day. During the first days of your fast, you may feel hungry and grumpy. You may also get constipated. 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. 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. You want to drop pounds, now. And you want to do it safely. There are many ways you can do this, without cutting calories too much. Cut back on portions. Figure out how many calories you get in a usual day, and trim back a bit.
Read food labels to know how many calories are in each serving.