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For example, weihht on a very low-calorie diet may only eat calories daily to lose three to five pounds weekly. Of note, consuming only calories daily is dangerously low. Research has found that a very low-calorie lastinv can lead weiht binge eating, extreme fatigue, and lasring of Quico and weitht.
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People wejght need to follow one for medical reasons also need strict medical supervision. Close monitoring helps to prevent nutrient deficiencies in people on weivht diets.
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Most weight weignt tactics focus on what foods to cut out of your diet. You will see the most significant impact for quick results if you limit highly processed foodssuch as fast food, added sugars, refined white flour, and high-sodium products.
Those foods often trigger water retention and bloating, affecting your weight and how your clothes fit. Generally, processed foods pack more concentrated calories or carbs per serving, which creates surpluses that interfere with weight loss.
Highly processed foods typically lack the necessary vitamins, minerals, and fiber to maintain health. For example, fiber adds bulk to your meals, satiates your appetite to help manage weight, and aids in regulating blood sugar and insulin levels.
Replace highly processed foods with nutrient-rich whole foods. Eating too little can make you feel hungry and fatigued, diminishing your energy and focus.
In response, you might consume more food and regain lost weight. Additionally, avoid swapping those foods with so-called "diet" products made with artificial sugars. Those faux sugars can stoke a sweet tooth and inhibit appetite regulation.
What you replace these foods with is just as crucial as nixing them. Try incorporating vegetables into every meal. Vegetables can be low in carbs and pack fiber, water, and nutrients.
Research has found that aiming to consume three servings of vegetables daily, or one serving per meal, is optimal. A serving might include raw, sautéed, roasted, or filled green vegetables.
Try mixing up the colors and types of vegetables to take in more nutrients and antioxidants. For each meal, try some of the following:. Round out your meals with lean proteins, healthy fats, and whole-grain carbs. Proteins can include plant or animal sources, such as pea protein powder, lentils, beans, pasture-raised eggs, or fish.
Healthy fats boost satiety and keep you fuller longer. To get your fill, blend nut butter in a smoothie, serve avocado with eggs, toss salads with extra virgin olive oil vinaigrette, and drizzle pesto over cooked vegetables. Finally, don't omit nutrient-rich, whole-grain carbs like brown rice and quinoa, starchy vegetables like skin-on potatoes and butternut squash, and fresh fruits.
To meet your energy needs, consume at least one cup or one-half cup of cooked, fresh carbs at each meal. Not eating enough carbs might result in lingering hunger or cravings, plus spontaneous snacking that hinders results. In other words, avoid falling into the old trap of making meals out of steamed vegetables and plain grilled chicken.
In addition to feeling hungry, you'll burn out quickly and deprive your body of essential nutrients. You do not have to give up coffee to lose and maintain weight. Still, try your coffee with unsweetened plant-based milk, sugar in the raw, maple syrup, or cinnamon rather than refined or artificial sugars or cream.
After a cup or two of coffee, switch to water. Experts advise consuming 91— fluid ounces, spread evenly throughout the day. Your water intake may vary depending on your weight and activity level. For example, you will want to replenish any lost weight with water if you exercise.
You can flavor water with all-natural ingredients like citrus, fresh mint, cucumber, ginger, or in-season fruit if you do not enjoy the taste of plain water. Try to limit your alcohol intake. Often, alcohol is high in empty calories and low in nutrients. For a long-term strategy, limit alcohol to a few weekly occasions.
Stick with cocktails made with sparkling water rather than soda, tonic water, or fruit juice. In addition to diet, physical activity is a key part of weight loss. The Centers for Disease Control and Prevention CDC advises exercising for minutes weekly, which equals 30 minutes daily, five days per week.
Try incorporating light-to-moderate aerobic and strength exercises. Beyond weight loss, physical activity has several benefits, such as:. To sustain a weight loss diet, rethinking your eating habits is key. For example, eat meals and snacks on a dish instead of out of a container if your problem is consuming large servings.
Other eating habits that you can try include:. A complicated relationship with food can make weight loss harder and negatively affect mental health. Consider why you eat food. Do you eat for emotional reasons instead of to fuel your body? If so, try catching and reframing any negative thoughts while eating.
For example, think, "I can eat some foods in moderation," if you often think you cannot eat certain foods. Pay attention to how your body feels if you find yourself eating less or more than you need. Eating when you are hungry and stopping when you are full is key to fostering sustainable eating habits.
Lastly, having a support system of trusted friends, family, and healthcare providers can help you lose and manage weight. Your support system can ensure you stick to your goals and encourage you to continue.
Before starting your weight loss journey, examine your relationship with food. Consult a mental healthcare provider if you have a history of disordered eating or previous weight loss attempts that have led to feelings of depression, anxiety, anger, loneliness, or other emotions.
Health includes both physical and emotional well-being. It is not a worthy trade if a focus on weight loss harms your mental health. Explore why you feel compelled to lose weight and seek support from loved ones who care about you. If you or a loved one experiences disordered eating, contact the National Eating Disorders Association for support at Experts warn children, adolescents, pregnant people, and older adults against quickly losing weight without the guidance of a healthcare provider.
Extreme methods of weight loss often foster unhealthy habits and run the risk of regaining lost weight. Plus, highly calorie-restrictive diets are not recommended for everyone and can lead to nutrient deficiencies without proper medical supervision.
Instead of adopting a diet that promises rapid weight loss, manage your weight with a sustainable eating plan that gives you all your recommended nutrients. Lean on your support system when you need it, and exercise regularly for maximum long-term health benefits. Academy of Nutrition and Dietetics.
Staying away from fad diets. Diet for rapid weight loss. Purcell K, Sumithran P, Prendergast LA, et al.
: Quick and lasting weight loss| We Care About Your Privacy | Close monitoring helps to prevent nutrient deficiencies in people on calorie-restrictive diets. After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Healthy habits for weight loss. Nutrition info about beverages. This involves 2 days a week of fasting or VLCD and 5 days a week of eating your normal diet. |
| Losing Weight | Quick and lasting weight loss Mayo Clinic. Olympic lifting for athletes we swap our fatty Qiick bacon Belly fat reduction without dieting a muffin or Quuck that causes rapid spikes wejght blood sugar. Behaviors like these can help you keep weight off long-term 181920 Fad Diets Some fad diets also severely limit calories to achieve rapid weight loss. International Business Collaborations. Medically reviewed by Danielle Hildreth, RN, CPT. |
| What's the best diet for healthy weight loss? | For this diet, you have to eat all of your meals during an 8 hour period, for example, 10 am to 6 pm. The rest of the time you cannot eat anything. There are some studies that this method can cause rapid weight loss, but there is little information so far about whether the weight loss is sustained. Fasting is an ancient form of caloric restriction. It has become more popular recently. This is partly because some animal and human studies have shown benefits to fasting for people with diabetes and obesity. There are many different fasting regimens and it is unclear which may be the best. One of the most popular is the system. This involves 2 days a week of fasting or VLCD and 5 days a week of eating your normal diet. Diets that incorporate fasting can cause rapid weight loss. Some fad diets also severely limit calories to achieve rapid weight loss. In some cases, these diets are not safe. In most cases, these diets are not sustainable for long enough to cause long-term weight loss. Once you stop the diet, you are at risk for regaining the weight if you return to your old eating habits. Rapid weight loss is more about cutting calories than exercising. Talk with your provider about what type of exercise you should do while you are on this type of diet. Your provider may suggest waiting until you are on a more long-term diet to start exercising. Rapid weight loss diet is usually for people who have health problems because of obesity. For these people, losing a lot of weight quickly can help improve:. You should only follow one of these diets with the help of your provider. Losing more than 1 or 2 pounds 0. It can cause you to lose muscle, water, and bone density. Rapid weight loss can also cause some side effects including:. People who lose weight quickly are also more likely to gain back the weight quickly. This can lead to other health problems. In general, a rapid weight loss diet is not safe for children. It may also not be safe for teens, pregnant women or older adults unless a provider recommends it. If you have a health condition, it is a good idea to talk with your provider before starting this or any diet plan to lose weight. Academy of Nutrition and Dietetics website. Updated January 24, Accessed January 11, Staying away from fad diets. Updated April 13, Flier EM. In: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Williams Textbook of Endocrinology. Philadelphia, PA: Elsevier; chap Parretti HM, Jebb SA, Johns DJ, Lewis AL, Christian-Brown AM, Aveyard P. Clinical effectiveness of very-low-energy diets in the management of weight loss: a systematic review and meta-analysis of randomized controlled trials. Obes Rev. PMID: pubmed. Reviewed by: Sandeep K. Dhaliwal, MD, board-certified in Diabetes, Endocrinology, and Metabolism, Springfield, VA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A. Editorial team. Share Facebook Twitter Linkedin Email Home Health Library. Diet for rapid weight loss Very low-calorie diet; VLCD; Low-calorie diet; LCD; Very low energy diet; Weight loss - rapid weight loss; Overweight - rapid weight loss; Obesity - rapid weight loss; Diet - rapid weight loss; Intermittent fasting - rapid weight loss; Time-restricted eating - rapid weight loss. It might also stabilize blood sugar levels , promote regularity, and protect against certain chronic conditions. Food groups like grains and fruit that contain a lot of fiber include fruits, vegetables, whole grains, breads, and legumes. Aim to eat 2 cups of fruit and 6 oz of grains daily. Many vegetables and legumes also contain fiber. The following are examples of foods that contain fiber with their recommended daily servings:. This is known as mindful eating. It can involve the following:. This can result in you eating less. Try minimizing distractions while you eat and follow these strategies for mindful eating to slow down during your meals. Learn more about mindful eating and weight loss. Drinking plenty of water can help promote weight loss by reducing your food intake, especially if you drink water before a meal. It might also work by increasing fat burning , which can help enhance long-term weight loss. Be sure to choose water or other low-calorie drinks rather than sugar-sweetened beverages like soda, which are high in sugar and calories and could contribute to weight gain. Other benefits from drinking water related to weight loss include helping you stay hydrated while you exercise and helping remove waste from the body. In general, drinking water helps your body run more efficiently. In addition to changing your diet and exercise routine, getting enough sleep each night may be beneficial for weight loss. One study found that people who regularly sleep less than 7 hours per night are more likely to have a higher body mass index and develop obesity than those who sleep more. Plus, sleep deprivation might also alter levels of hormones that control hunger and appetite. Not getting enough sleep may be linked to a higher risk of obesity and might negatively affect hormone levels. Try using a free online calculator like this one to estimate your calorie needs. Eating too few calories can be dangerous and less effective for losing weight. Counting calories may be a helpful tool for some, but it may not be the best choice for everyone. If you are preoccupied with food or weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder. Here are a few nutritious meal ideas that can support weight loss and include a mix of proteins, healthy fats, and complex carbs:. For some nutritious snack ideas, check out this article. You may lose weight more quickly in the first week of a diet plan and then lose weight at a slower but more consistent rate after that. In the first week, you typically lose a mix of both body fat and water weight. If this is the first time you are changing your diet and exercise habits, weight loss may happen more quickly. Losing 0. Losing pounds per week is a safe and sustainable amount that can help maintain long-term results. Reducing your calorie intake and adding more physical activity to your routine can help you lose weight quickly and sustainably. Decreasing your intake of processed foods and added sugar can help you lose weight in 7 days. Drinking plenty of water and adding fiber to your diet might also help. Exercising, staying hydrated, and enjoying a balanced diet rich in nutrient-dense foods can help you lose 20 pounds or reach your healthy goal weight. For safe and healthy weight loss, 0. Eating protein, fat, and vegetables; drinking more water; increasing the fiber in your diet; and adding exercise may all help you reach your weight loss goals. But there may be other things to consider, like what medications you take, other health conditions you have, your hormones, and genetics. Losing 10 pounds in a week is not realistic or sustainable. For safe and healthy weight loss , aim for 0. Losing 15 pounds in 2 weeks is unrealistic, unsustainable, and likely unsafe. Healthy weight loss is 0. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Weight loss is a common goal, but you may want to know what a healthy rate for weight loss is. This article explains the factors that affect how long…. Diet and exercise may be key components of weight loss for women, but many other factors play a role. Here are the top 23 weight loss tips for women. Highly effective, well-researched ways lose weight include limiting processed foods, drinking more green tea, and taking probiotics. Most people who lose weight end up gaining it back within a year. Here are 17 effective ways to maintain your weight loss for good. See 9 effective exercises for full-body weight loss workouts along with diet and lifestyle tips to help you lose weight while staying fit. Here are 16 effective ways you can motivate yourself to lose weight. People often lack the motivation to get started or continue on a weight loss diet. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed…. Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive. New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age. |
| 12 Tips for Safe Weight Loss, According to Experts | What you eat is an ever-evolving process and your likes and dislikes can change over time, too. If so, try catching and reframing any negative thoughts while eating. Was this page helpful? Plus, highly calorie-restrictive diets are not recommended for everyone and can lead to nutrient deficiencies without proper medical supervision. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. People who experience rapid weight loss may be more likely to put weight back on in the future. |
| The Best Way to Lose Weight and Keep It Off Long Term, According to Experts | When setbacks happen, get back on track as quickly as possible. Also think about how to prevent setbacks in similar future situations. Keep in mind everyone is different—what works for someone else might not be right for you. Try a variety of activities such as walking, swimming, tennis, or group exercise classes. See what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term. Even modest weight loss [PDF This modest weight loss can decrease your risk for chronic diseases related to obesity. Find family members or friends who will support your weight loss efforts. Coworkers or neighbors with similar goals might share healthy recipes and plan group physical activities. Joining a weight loss group or visiting a health care professional such as a registered dietitian may also help. Revisit the goals you set in Step 3 and evaluate your progress regularly. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly. If you consistently achieve a particular goal, add a new goal to help you continue your pathway to success. Reward yourself for your successes! Use non-food rewards, such as a bouquet of fresh flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health. Treatment for overweight and obesity Common treatments for overweight and obesity include losing weight through healthy eating, being more physically active, and making other changes to your usual habits. Choosing a safe and successful weight-loss program Tips on how to choose a program that may help you lose weight safely and keep it off over time. Prescription medications to treat overweight and obesity If lifestyle changes do not help you lose weight or maintain your weight loss, your health care professional may prescribe medications as part of your weight-control program. Bariatric surgery Weight-loss surgery, also known as bariatric surgery, is an operation that makes changes to the digestive system. Body Image Creating a positive body image through healthy eating habits. Strategies for Success Find resources to help you lose or gain weight safely and effectively. Weight Management for Youth Address weight issues in children and teens with healthy guidelines, links to interactive and skill-building tools, and more. What you should know about popular diets Learn how to evaluate claims made by weight loss products and diets. Find information to choose weight loss strategies that are healthy, effective, and safe for you. Skip directly to site content Skip directly to search. Español Other Languages. Losing Weight. Español Spanish. Minus Related Pages. Getting Started Losing weight takes a well-thought-out plan. Step 1: Make a commitment Whether you have a family history of heart disease, want to see your kids get married, or want to feel better in your clothes, write down why you want to lose weight. Step 2: Take stock of where you are Write down everything you eat and drink for a few days in a food and beverage diary. On This Page. Step 1: Make a commitment Step 2: Take stock of where you are Step 3: Set realistic goals Step 4: Identify resources for information and support Step 5: Continually monitor your progress. Step 3: Set realistic goals. Focus on two or three goals at a time. Even Modest Weight Loss Helps. Step 4: Identify resources for information and support. Yes, the low-fat group dropped their daily fat intake and the low-carb group dropped their daily carb intake. But both groups ended up taking in to calories less per day than they had before, and both lost the same average amount of weight 12 pounds over the course of a year. Those genetic and physical makeups didn't result in any differences either. The only measure that was different was that the LDL low density lipoprotein was significantly lower in the low-fat group, and the HDL high density lipoprotein was significantly higher in the low-carb group. I love this study because it examined a realistic lifestyle change rather than just a fad diet. Both groups, after all, were labeled as healthy diets, and they were, because study investigators encouraged eating high-quality, nutritious whole foods, unlimited vegetables, and avoiding flours, sugars, bad fats, and processed foods. Everyone was encouraged to be physically active at a level most Americans are not. And — this is a big one — everyone had access to basic behavioral counseling aimed at reducing emotional eating. This whole study could just as well be called a study of sustainable healthy lifestyle change. The results jibe very much with prior research about healthy lifestyle. The end message is the same one that we usually end with:. The best diet is the one we can maintain for life and is only one piece of a healthy lifestyle. People should aim to eat high-quality, nutritious whole foods, mostly plants fruits and veggies , and avoid flours, sugars, trans fats, and processed foods anything in a box. Everyone should try to be physically active, aiming for about two and a half hours of vigorous activity per week. For many people, a healthy lifestyle also means better stress management, and perhaps even therapy to address emotional issues that can lead to unhealthy eating patterns. Monique Tello, MD, MPH , Contributor. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. 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