11 Best Ways TO Lose Weight at Home in 7 Days
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|Top 11 Best Ways to Lose Weight|
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Sure, you can lose weight quickly. There are plenty of fad diets that work to lose pounds fast – while leaving you feeling hungry and deprived. But what good is it in losing weight only to gain it back? To keep the pounds off permanently, it’s best to lose weight gradually. (Simple Meal Plan to Lose Weight) And many experts say that you can do this without going on a “diet”. Instead, the key is making simple changes to your lifestyle.
One pound of fat -!- is equal to 3,500 calories. By shaving 500 calories a day through diet and exercise modifications, you can lose about a pound in a week. If you only need to maintain your current weight, shaving off 100 calories per day is enough to avoid the extra 1-2 pounds that most adults gain each year.
Adopt one or more of these simple, pain-free strategies to help you lose weight without going on a “diet”:
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Top 11 Best Ways to Lose Weight | Best Ways to Weight Loss Tips at Home
1. Best Ways to Lose Weight Have breakfast every day
One habit that is common to many people who have lost weight and kept it off is to have breakfast every day. “Many people think skipping breakfast is a great way to cut calories, but they usually eat more throughout the day,” says Elizabeth Ward, MS, RD, author of Pocket Idiot’s Guide to the New Food Pyramid. “Studies show people who eat breakfast have a lower BMI than those who eat breakfast and perform better at school or in the boardroom.” Try a bowl of whole grains with fruit and low-fat dairy for a quick and nutritious start to your day.
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2. Best Ways to Lose Weight Switch to Lighter Option
Whenever you can, use low-fat versions of salad dressings, mayonnaise, dairy products and other products. “If you use low-fat and light products, and if the product is mixed with other ingredients, you can easily trim calories,” Magee says.
3. Best Ways to Lose Weight Choose Liquid Calories Wisely
Sweetened drinks pile on the calories, but don’t whet the appetite like solid foods do. Satisfy your thirst with small portions of water, sour water, skimmed or low-fat milk, or 100% fruit juice. If you feel hungry in between meals, try to pamper yourself with a glass of nutritious and low-calorie vegetable juice. (Best Way to Lose Belly Fat) Beware of alcohol calories, which add up quickly. If you drink a glass or two of wine or cocktails on most days, limiting alcohol to the weekend can be a huge calorie saver.
4. Best Ways to Lose Weight Add more steps
Get yourself a pedometer and gradually take more steps until you reach 10,000 per day. (Best Exercise to Lose Weight) Throughout the day, do whatever you can to be more active — pace while talking on the phone, take the dog for extra walks, and march during television commercials. Having a pedometer serves as a constant motivator and reminder.
5. Best Ways to Lose Weight Go for cereal
By substituting whole grains for refined grains like white bread, cakes, cookies and pretzels, you add much-needed fiber and will fill up faster so you’re more likely to eat your fair portion. (Easiest Way to Lose Weight) Choose whole-wheat bread and pasta, brown rice, bran flakes, popcorn and whole-rye crackers.
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6. Best Ways to Lose Weight Control your environment
Another simple strategy to help you cut calories is to take control of your environment—everything from stocking your kitchen with tons of healthy options to choosing the right restaurant. This means that you want to avoid temptation by staying away from all foodie restaurants. (Best Diet to Lose Belly Fat) And when it comes to parties, “eat a healthy breakfast first so you don’t go hungry, and be selective when you fill up your plate at the buffet,” suggests Ward. Before going back for more meals, wait at least 15 minutes and drink a large glass of water.
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7. Best Ways to Lose Weight Trim part
If you did nothing but reduce your portions by 10%-20%, you would lose weight. The vast majority of portions served both in the restaurant and at home are larger than you might need. Pull out the measuring cups to get a handle on your typical portion sizes, and work on whittling them down. (Weight Loss Tips at Home) Get instant portion control by using smaller bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won’t feel deprived because the food will look plentiful on the delicious dishware.
8. Best Ways to Lose Weight Eat more produce
Eating lots of low-calorie, high-volume fruits and vegetables excludes other foods that are high in fat and calories. Remove the meat from the center of your plate and pile it on the vegetables. Or try starting lunch or dinner with a bowl of vegetable salad or broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan.
The U.S. government’s 2005 Dietary Guidelines recommend that adults consume 7–13 cups of produce per day. (How to Lose Weight Fast in 2 Weeks) Ward says it’s actually not that difficult: “Stock your kitchen with lots of fruits and vegetables and, at every meal and snack, include a few servings,” she says. “Your diet will be rich in vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won’t reach for the cookie jar.”
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9. Best Ways to Lose Weight Have protein at every meal and snack
Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full for longer, so you’ll be less likely to overeat.
Try low-fat yogurt, small portions of nuts, peanut butter, eggs, beans or lean meats. Experts recommend eating small, frequent meals and snacks (every 3-4 hours) to keep your blood sugar levels stable and avoid overeating.
10. Best Ways to Lose Weight Smarter Substitution
Use salsa or hummus as a dip; Spread sandwiches with mustard instead of mayo; Eat plain roasted sweet potatoes instead of laden white potatoes; Use skim milk instead of cream in your coffee; Grab cheese on sandwiches; And use a little vinaigrette on your salad instead of piling on the creamy dressing.
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11. Best Ways to Lose Weight Close the kitchen at night
Set a time when you’ll stop eating so that you don’t end up snacking late at night while eating or watching TV. (How to Lose Weight Fast with Exercise) “Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you crave something sweet after dinner, but then brush your teeth so that you don’t have to eat or drink anything. Be less likely to drink more,” suggests Ellen Magee, MPH, RD, WebMD’s “Recipe Doctor” and author of Comfort Food Makeovers.