There are so many diet fads out there that it’s hard to know what the truth is when it comes to weight loss. While counting calories, cutting carbs and banning fat might seem like easy ways to lose weight, they’re not sustainable eating plans that you can actually follow long-term.

Instead, consider these healthy habits you can incorporate every day of your life, not just during specific diet plans or phases by following which you can lose weight fast naturally and permanently. If you want to lose weight fast without exercising, follow these healthy habits. By following these tips on how to lose weight fast you’ll find that losing weight doesn’t have to be as hard as it seems! Here is the meal plan that make you lose weight fast naturally and permanently.

Drink 8 glasses of water

Water is one of the most important things in weight loss journey to drink every day because it helps you stay hydrated, fills you up and prevents overeating. But drinking enough water can be hard, especially if you don’t like the taste or don’t want to carry a water bottle around. Fortunately, there are some tricks that can help make drinking more water easier:

• Make sure your home has plenty of water bottles so that they’re always within reach. Keep them in the kitchen, on your bedside table or at work.
• Try flavoring your water with fruit slices like lemon or mint leaves.
• Add cucumber slices for flavor without calories.
• Freeze grapes for an icy treat when it’s hot out.
• Drink green tea instead of coffee or other caffeinated beverages.
• Drink water when you first get up in the morning and before meals to prevent overeating later on in the day.

Eat more protein

Protein is a vital nutrient in your diet. It provides essential amino acids for building muscle, it helps keep you feeling full, and it even gives you energy! But some people are afraid of adding protein to their diets because they think it will make them gain weight. It turns out that those fears are unfounded. In fact, eating more protein can actually help you lose weight!

Researchers at the University of Alabama had obese participants eat either a high-protein or low-protein diet for eight weeks. The high-protein group lost an average of 10 pounds; the low-protein group only lost about two pounds on average. Plus, research shows that replacing carbohydrates with protein during exercise may provide benefits like boosting metabolism and improving body composition.

Have fruits and veggies with your meals

Start the day with a wholesome breakfast. It will give you energy and help jumpstart your metabolism. A good breakfast includes fruit, eggs, toast, or oatmeal. Vegetables are also great for breakfast and can be added to any meal of the day. If you like having coffee or tea in the morning with your breakfast, try adding milk or sugar-free sweetener instead of cream or sugar. This way you’re replacing unhealthy fats and sugars with healthy carbs and protein.

For lunch make sure you have a balanced meal that includes vegetables, protein sources such as chicken breast, fish, lean beef or tofu, whole grains like brown rice or quinoa and some healthy fat from an avocado oil-based salad dressing.

For dinner enjoy a dish that is rich in antioxidants and loaded with vitamins, minerals, and other nutrients.

Try to eat at least one dark leafy green vegetable per day – they are rich in folate, vitamin K, vitamin C, lutein and zeaxanthin which all protect against cancer. Remember to avoid frying foods by using healthier cooking methods like grilling or baking. Lastly drink lots of water throughout the day so that you stay hydrated.

According to World Health Organization (WHO) Consuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions

Cut back on sugar

Sugar causes you to store fat, which can lead to weight gain. When your body is in the starvation mode state, it needs energy and will store the first thing it finds as fat. For example, if you eat a lot of sugar and then skip breakfast, your body will store that sugar as fat for energy when you need it later in the day or week. So instead of eating something sweet like a cookie or candy bar as a snack every day, try something with protein and healthy fats like nuts or cheese.

Start the day with oats

Start your day with oats! Oatmeal is a great source of fiber, so it will keep you full for a long time. It also contains soluble fiber, which helps lower cholesterol and regulate blood sugar levels. Oatmeal can also be a great snack during the day and can satisfy cravings and helps you in weight loss. Add some cinnamon, nutmeg or other seasonings for extra flavor. If you’re in the mood for something sweet but don’t want anything too heavy, try a fruit salad with vanilla yogurt.

Add fiber

Fiber is a nutrient that comes from fruits, vegetables and whole grains. It’s a key part of any diet because it helps slow down the release of sugars into your blood, which can help you feel fuller for longer and reduces the risk of diabetes. Fiber can also help reduce cholesterol levels, lower high blood pressure and decrease the risks of heart disease and stroke. The recommended intake is at least 25g per day, but most people don’t get close to this amount.

High fiber foods include

• Avocados
• Chia Seeds
• Green Peas
• Broccoli
• Almonds
• Sunflower Seeds
• Lentils
• Collard Greens
• Berries
• Sweet Potato
• Artichoke
• Oats
• Whole Grain Pasta

Check Out – How to Lose Weight Fast for Teens

Reduce alcohol consumption

Reducing your alcohol consumption is an easy way to lose weight. Alcohol has calories, so it can add up. Drinking less wine or beer will help you cut calories and drink fewer sugary drinks like cocktails. Also, drinking less soda or juice will also help reduce sugar intake.

Drink green tea instead of coffee

Turns out, your morning cup of joy might not be the best idea for your waistline. If you’re looking for a coffee substitute, consider switching to green tea. Studies show that drinking two cups of green coffee per day increases your risk of developing type-2 diabetes by 17%.

A study in the American Journal of Clinical Nutrition found that people who drink four cups or more each day have a 74% higher risk of dying from any cause than those who don’t drink it at all.

The key to successful weight loss is your dedication, making changes in your diet and exercise habits.

While that seems simple, but it can be challenging to make healthy changes in life to get rid of that extra stubborn fat by implementing effective, practical and sustainable weight loss plan

If you are serious about losing weight you don’t have to do it alone, talk to your doctor, ask you family and friends, try to research and ask yourself are you ready to make some necessary changes.

If you have some major health conditions because of your weight, reach your doctor before making any changes in diet and your doctor may suggest weight-loss medications, diet or surgery for you.

There are hundreds of weight-loss programs, diets, supplements and meal plans that promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

Check Out – Obesity and Weight Loss: Diets, Calories & Bariatric Surgery

Supplements for Weight Management

More than one third of Americans take supplements to combat a vitamins deficiency, lower risk of certain diseases, to lose weight or just to feel proactive.

Supplements come in many forms a pill, capsule, gummies, powder or liquid form. They contain at least one dietary ingredient like vitamins, herbs, minerals, amino acids, enzymes or botanicals. 

The most common supplement contains Fish oil, DHA, Green Tea, Ginseng, Vitamin D, Calcium, Omega 3 or EPA Fatty Acids.

In addition to healthy diet, some dietary supplements benefit you with little to no risk. Still, it’s important to be cautious before you put anything into your body. Speak with your health care provider before taking any supplements. pregnant women, nursing mothers or children should take extra precautions as supplements are not tested on them.

Further concerns include to check the sale of “weight loss supplements” are approved from FDA (Food Drug Administration) or not.

Recently,

Weight Loss Supplement, 

Blood Sugar Control Supplement, 

Oral Health Care Supplement and many others are gaining huge popularity with proven results that claims be natural, FDA approved with zero side effects

Unhealthy Ways to Lose Weight Fast

If you are on a journey to lose weight fast, then you may come in trap of these unhealthy ways to lose weight fast to get results as soon as possible that are bad for your health which you need to avoid like:

• Over exercising
• Skipping meals
• Exercising on empty stomach
• Eliminating certain foods
• Sticking to same diet
• Detox more
• Drinking only liquid smoothies
• Following too restrictive diet
• Taking supplements without medical advice

Check Out – Healthy Breakfast Ideas

Frequently Asked Questions

How much calorie intake to lose weight?

Your weight is a balanced act between how many calories you take and how many calories you burn. Weight loss comes down to burning more calories than you take in. You can do that by reducing consuming extra calories from food and beverages and burning more calories from physical activity.

Many factors determine how many calories a person should eat per day to lose weight.

Some of these factors include:

• desired weight loss
• age
• desired speed of weight loss
• sex

According to from the U.S. Department of Agriculture (USDA), Below are the daily calorie recommendations for adults

According to from the U.S. Department of Agriculture (USDA), Below are the daily calorie recommendations for adults

Daily recommended calorie consumption (for males):

19-20 Age

• Sedentary: 2,600
• Moderately active: 2,800
• Active: 3,000

21-30 Age

• Sedentary: 2,400
• Moderately active: 2,600-2,800
• Active: 3,000

31-50 Age

• Sedentary: 2,200-2,400
• Moderately active: 2,400-2,600
• Active: 2,800-3,000

51+ Age

• Sedentary: 2,000-2200
• Moderately active: 2,200-2,400
• Active: 2,400-2,800

Daily recommended calorie consumption (for females):

19 to 30 years Age

• Sedentary: 1,800 to 2,000
• Moderately active: 2,000 to 2,200
• Active: 2,400

31-50 years Age

• Sedentary: 1,800
• moderately active: 2,000
• Active: 2,200

51+ years Age

• Sedentary: 1,600
• Moderately active: 1,800
• Active: 2000 to 2,200

If a person wants to lose weight, consume fewer calories than the amounts listed above.

How to lose weight overnight fast?

Stop eating two hours before bed and consider these healthy habits you can incorporate every day of your life, not just during specific diet plans or phases by following which you can lose weight fast naturally and permanently.

How to lose weight fast without exercise?

Counting calorie intake and reducing the amount of calorie intake and following healthy habits in your daily routine is the best way to lose weight. Regular exercise helps to make any weight loss plan healthier. By exercising you can burn more calories and lose weight fast in healthy way while only diet can. strengthen your heart, your bones, and muscles.

Healthy habits include

• Make a plan
• Make healthy lifestyle changes
• Eat more protein
• Add high fiber foods
• Dink more water
• Include fruit and vegetables in your meals
• Drink green Tea
• Cut back on sugar and processed food

How to lose face fat?

• Do facial exercises
• Eat a healthy diet.
• Regular exercise is important. 
• Keep hydrated. 
• Eat more fiber
• Get enough sleep. 
• Try to control stress levels. 
• Consume less processed foods. 

How to lose belly fat naturally in 1 week?

Remember the best way to maintain healthy weight is to eat nutritious and balanced diet

• Counting Calories Intake
• Try Intermittent Fasting
• Tracking Your Diet and Exercise
• Drink More Water
• Increase Protein Intake
• Reduce Processed Food Consumption
• Increase Fiber Intake
• Restful Sleep
• Managing Stress
• Cutting back sugar
• Add Cardio
• Mindful Eating

What are fat burning foods?

Some of the healthy foods that help you lose weight fast include

• Eggs
• Olive oil
• Fatty fish
• Coffee
• Apple cider vinegar
• Whey protein
• Turkey
• Greek yoghurt
• Beans
• Dark Chocolate
• Berries
• Quinoa
• Chilli peppers

How much weight can you lose in a month?

According to the Centers for Disease Control and Prevention (CDC) , It’s around two pounds per week. That means that losing 4 to 8 pounds per month is a healthy goal.

➤ Here is the list of Dietary Supplements that are available in the market today which are FDA approved and claims to add nutrients to your diet or lower your risk of health problems.

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