Everyone who sets out to loss weight wants to see an immediate result, but the weight didn’t appear overnight, and it won’t disappear that way either. Patience is the key, but if you follow a strict regimen regarding your diet and exercise routine, you can safely expect to loss an average of between one and three pounds per week during the first three weeks of your weight-loss efforts.
Making Changes to Your Diet
Skip fad diets. Fad diets may lead to some immediate results, but they’re rarely healthy, and the results never last. Fad diets typically mean a gimmick that doesn’t include a well-balanced diet. You miss out on key nutrients over the course of the diet. Most people immediately put the weight back on after concluding the fad diet as well.
Cut calories. The simple act of burning roughly 500 more calories per day that you take in can lead to a loss of 1-2 pounds over the course of a week. By counting calories, you can more accurately compare how many you take in on a daily basis versus how many you burn while exercising.
- There is a limit to how many calories you can cut safely, though. For instance, if you plan to exercise for one hour per day to see quick results, you should still at least 1,200 calories per day and no less. For comparison purposes, most daily values are based on a 2,000-calorie per day diet.
Focus on healthier dining options. To see quick results in a healthy manner, focus on foods like veggies, eggs, soy products, skinless poultry breasts, fish, shellfish, seeds, nuts, pulses, legumes, low fat dairy foods, and 95% lean meat. Choose healthy carbs like long-grain rice, quinoa, oats, and barley. Eat fruit as a treat. A good variety of these options will help you maintain nutrients while cutting out unnecessary starches, sugars, and animal fats. Seems simple, but it’s easier said than done.
- Most serving suggestions will be based on a 2,000-calorie per day diet. However, to see fast, safe results with your weight-loss efforts, you should tailor your calorie intake based on your exercise regimen. Never drop below the daily calorie intake highlighted in Step 2.
Control portion sizes. Some people mistakenly believe that eating too much of healthy options is still healthy. Even when eating well, you still need to control portion sizes. To get a better idea of correct portion sizes when talking about a “serving size” of healthy options, consider the following.
- A portion size of a complex carb such as vegetables, grains, and fruit should be the size of your fist.
- A portion size of protein should fit in the palm of your hand.
- A portion size of nuts fits in the palm of your hand.
Cut out snacks and sweets. Unnecessary snacking and sugary drinks are the sources of more daily calories than most people realize. Cut out as many of these as possible. Sadly, this also means desserts.
- If you do need to snack, have vegetables instead of sweets.
- Actively try to eat only from a plate at the dinner table whenever possible. Mindless snacking in front of the refrigerator or on the couch adds up.
Drink lots of water. You can cut out plenty of calories each day by replacing caloric drinks with water. In addition to keeping you hydrated, drinking lots of water can also help you feel full, which will cut down on snacking and other habits that way curb your weight-loss progress.
- This includes alcoholic beverages as well, which often average even more calories than soft drinks.
- Drink at least eight glasses of water each day, preferably cold water.