Introduction
If you’re looking to lose weight quickly and safely, you’ve come to the right place. Eating healthy is the key to successful weight loss, and it’s important to make sure you’re eating the right foods. Dietitians have identified five of the best eating habits for rapid weight loss at any age. These habits are easy to incorporate into your daily routine and will help you reach your weight loss goals. From eating more protein to cutting out processed foods, these five habits will help you shed the pounds and keep them off. Read on to learn more about the best eating habits for rapid weight loss at any age.
5 Best Eating Habits for Rapid Weight Loss at Any Age, Say Dietitians — Eat This Not That
If you’re looking to lose weight quickly, dietitians say there are certain eating habits you should adopt to help you reach your goals. Here are five of the best eating habits for rapid weight loss at any age.
1. Eat More Protein
Protein is essential for weight loss because it helps to keep you feeling full for longer. Eating more protein can also help to boost your metabolism, which can help you burn more calories throughout the day. Aim to get at least 20-30 grams of protein at each meal. Good sources of protein include lean meats, fish, eggs, nuts, and legumes.
2. Eat More Fiber
Fiber is another important nutrient for weight loss because it helps to keep you feeling full and satisfied. Eating more fiber can also help to reduce cravings and keep your blood sugar levels stable. Aim to get at least 25-30 grams of fiber each day from sources like fruits, vegetables, whole grains, and legumes.
3. Eat More Healthy Fats
Healthy fats are important for weight loss because they help to keep you feeling full and satisfied. Eating more healthy fats can also help to reduce cravings and keep your blood sugar levels stable. Good sources of healthy fats include avocados, nuts, seeds, olive oil, and fatty fish.
4. Eat More Whole Foods
Whole foods are important for weight loss because they are packed with essential nutrients and fiber. Eating more whole foods can also help to reduce cravings and keep your blood sugar levels stable. Aim to fill your plate with mostly whole foods like fruits, vegetables, whole grains, and lean proteins.
5. Eat Mindfully
Eating mindfully is an important habit for weight loss because it helps to keep you aware of what you’re eating and how much you’re eating. Eating mindfully can also help to reduce cravings and keep your blood sugar levels stable. Aim to take your time when eating and savor each bite. Put your fork down between bites and focus on the flavors and textures of your food.
When trying to lose weight quickly, half the battle is watching the foods and drinks you put into your body. There are ways to do so, but it seems as if toxic diet culture has shown how to do so unhealthily. Believe it or not, you can manage your diet and lose weight without the negative effects of rapid weight loss.
Whether you’re in a rush to shed some pounds, or looking for easy, quick ways to lose weight, these eating habits will help you get to your goals safely. We spoke with medical expert board members The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, authors of The Nutrition Twins’ Veggie Cure, to give you the rundown on what you should do and why it works. Then, check out the 4 Best Drinks for Rapid Weight Loss, Say Dietitians.
Don’t skip out on the most important meal of the day for rapid weight loss!
According to the Nutrition Twins, consuming a solid amount of protein in the morning helps to keep blood sugar and energy levels stable.
“Protein slows digestion and prevents peaks and crashes that lead to feelings of hunger and sugar cravings, even when you’ve consumed enough calories,” says The Nutrition Twins. “Most people have carb-heavy breakfasts that result in energy crashes a few hours later, and as a result, they end up eating extra calories to get more energy.”
They further state that getting adequate protein at breakfast can promote weight loss, helping to prevent overeating later on as well as energy lulls that prevent exercising.
“Plus, focusing on protein typically means that high-calorie, carb-heavy breakfasts are avoided, making weight loss even more significant,” says The Nutrition Twins.
However, they warn to be sure to include a small portion of a wholesome carbohydrate with that protein to fuel the brain and muscles. This will also prevent cravings.
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Fiber plays an important role in sustainable weight loss. It comes packed in wholesome foods like vegetables, fruits, whole grains, and legumes, which help to fill you up with few calories and that stabilize your blood sugar.
“When you fill up on high-fiber foods, you’ll automatically crowd out the more calorie-dense fare, which will help trigger weight loss,” says The Nutrition Twins. “Plus, fiber promotes fullness and research has shown that it may reduce the calories you eat through the day which is key when you’re looking to shed fat at a consistent pace.”
Late-night snacking has been shown to cause slower fat burning, weight gain, and trouble sleeping.
“People typically drop several pounds quickly by cutting these calories that are consumed right before the body (and metabolism) slows down to sleep,” says The Nutrition Twins.
However, if you don’t think you could go to bed without something in your stomach, The Nutrition Twins suggest consuming something small and light, such as a drink that has anti-inflammatory, and weight loss benefits.
For example, a 5-minute Turmeric Golden Milk is soothing and low-calorie that may help you fall asleep with a happy stomach, but also be just what you need to quickly shed excess pounds.
“Research shows chronic inflammation is linked to weight gain and this chai-like beverage contains three of the most potent spices for fighting it: ginger, turmeric, and cinnamon,” say The Nutrition Twins.
Cinnamon also helps to fight nighttime cravings by regulating and stabilizing blood sugar. This prevents dips that lead to mood swings. It also stops emotional choices that typically cause you to reach for sugar for a quick energy boost.
“Eating salad (or vegetable soup) before a meal has been shown to reduce caloric intake at that meal,” says The Nutrition Twins. “It takes the edge off hunger, and fills you up with fewer calories, yet with volume from water and fiber.”
The Nutrition Twins suggest that when you’re looking to lose weight quickly in a sustainable way, one of the best ways to do so is to add more nutrient-packed, wholesome, low-calorie food into your diet. Typically, before a meal. This will get you to eat a lot less of the heavy fare foods at the meal.
They suggest trying a colorful “detox” salad or this vegetable lentil soup, which consists of a whopping 13 grams of protein and 7 grams of fiber to keep you feeling satisfied.
Magnesium has the power to relax your body, which in return helps to lower cortisol: a steroid that can treat inflammation. When cortisol levels are high, it makes weight loss challenging and has been linked to belly fat.
“Cortisol levels rise and stay high with a stressful lifestyle, so relaxing the body with regular consumption of magnesium throughout the day is helpful to prevent cortisol from continuing to thwart weight loss efforts,” says The Nutrition Twins.
The Twins suggest trying these daily magnesium routines at meals to help:
- At breakfast have almonds and pumpkin seeds on your oatmeal, cereal, or yogurt
- Include beans and/ or whole grains at lunch
- At dinner, include plenty of leafy greens
Kayla Garritano