Effects of Carbohydrate on Weight Loss

How to Lose Weight Quickly and Safely

First, keep in mind that many experts say it’s best to lose weight gradually. It’s more likely to stay off. If you shed pounds too fast, you’ll lose muscle, bone, andwater instead of fat.   Aim to lose 1-2 pounds per week and avoid fad diets or products that make promises that sound too good to be true. It’s best to base your weight loss on changes you can stick with over time.

For faster results, you’ll need to work with a doctor, to make sure that you stay healthy and get the nutrients that you need.   You’ve probably heard the saying,“calories in, calories out”; as in, you just need to burn more calories than you eat and drink.   But as you already figured out, it’s not that simple, as manypeople can tell you from their own experience.

 



How to Lose Weight Fast

Be choosy about carbs. You can decide which ones you eat, and how much. Look for those that are lower in carbs per serving than others. Whole grains are better choices than processed items, because processing removes key nutrients such as fiber, iron, and B vitamins.    Include protein. It’s satisfying and will help keep up your muscles. There are vegetarian and vegan sources (nuts, beans, and soy are a few), as well as lean meat, poultry, fish, and dairy.    Most Americans get enough protein but could choose to get it from leaner sources, so you may already have plenty in your diet. Your exact protein needs depend on your age, gender, and how active you are.

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.   Eat more often. If you eat 5-6 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. You will need to plan portions so that you don’t end up eating more than you bargained for.

You can read more at: webmd.com/diet/lose-weight-fast