How to lose weight quickly


Yes,  you can lose weight quickly. There are a lot of fad diets that act to reduce weight rapidly but how to lose weight quickly in a good way that to keep pounds off permanently, it's the only best way to lose weight quickly. 

Below are some of the tips to lose weight quickly and adopt yourself to one or more of these simple, painless tricks to help to you to learn how to lose weight quickly without going on a "diet":




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1. Eat Breakfast Every Day. 

Many people think skipping breakfast is a good way to reduce calories, but they usually cause eating more throughout the day. People who eat their breakfast regularly have lower BMIs than breakfast-skippers and supports to perform better in any place. Have a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.

2. Close the Kitchen at Night.

         Ensure a time when you will stop eating so you won't eat in the late-night mindless snacking while watching television.  If you want something to eat after the dinner,  have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yoghurt. After that brush your teeth so you will be less likely to eat or drink anything else.


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3.Select Liquid Calories Wisely. 

    Sweetened drinks don't reduce hunger as solid foods do And it piles on the calories. Drink water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice when you are thirsty. Drink a  glass of nutritious and low-calorie vegetable juice to keep you over if you get hungry between meals.

4.   Eat More Produce. 

         Avoid meat in the centre of your plate and pile on the vegetables or try to start lunch or dinner with a vegetable salad or bowl of broth-based soup. Fill your kitchen with a variety of fruits and vegetables and at every meal and snack, include a few servings.

5. Go for the Grain.

Instead of whole grains for refined grains like white bread, cakes, cookies, and pretzels, you can add much-needed fibre and will fill up faster. So you're more desirably to eat a reasonable portion. Select whole-wheat bread and pasta, brown rice, bran flakes, popcorn, and whole-rye crackers to get a better result.

6. Control Your Environments. 

     Another simple and important strategy to help to reduce is to control your environment. That means avoiding the temptation by staying away from all-you could eat at restaurants. Eat a healthy snack before so you won't be starving when you are at some parties. 


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How to Lose Weight Safely

You want to drop pounds and also want to do it safely and quickly. So next we move on to learn how to lose weight quickly and safely.

It is advisable to aim to lose 1-2 pounds per week and avoid fad diets or products that provide extra fat. 

Make a Plan

There are many ways you can do to lose weight without Reducing calories too much. You could:

• Cut back on portions.

• Point out how many calories you get in a usual day, and trim back a bit.

• Update food labels to know how many calories are in each serving.

• Drink more water to feel less hunger

Gain Accountability and Support

You can use any mobile apps that help you track your eating. So if you probably have your smartphone with you all the time, you can use it to maintain your plan or keep a food journal using a pen and paper of what you ate and when.

 And also you want to have people on your side to help you stay motivated and to make you cheer always. To gain your family and friends to help your efforts to lose weight.


Find Out What Drives You to Eat

At the basic level food is fuel and It gives you the energy to do things. But very few people eat just for that reason like people in a social gathering. And it’s where a lot of us make when we have a rough day.

You’ll definitely need to know what makes you want to eat when you’re not hungry and have a plan for those moments.

The first step is to find out what food items your triggers are. 

Next, try to notice when those feelings come up, and instead of eating have a plan ready to do something else  

Lastly, appreciate yourself for making a different choice. Just don’t use food as a reward.

Limit added sugars. 

Sugar in cookies, cakes, sugar-sweetened drinks, and other items will affect our weight but that is naturally in fruits, for instance. Sugary foods not only have a lot of calories but also a few nutrients. Aim to spend below 10% of your daily calories on added sugars.

Be choosy about carbs. You can decide for yourself which ones you eat, and how much. Search those that are low on the glycemic index or lower in carbs per serving than others. Whole grains are good choices than processed items because processing removes key nutrients such as fibre, iron, and B vitamins.

Include protein. 

Including protein satisfy and will help to keep up your muscles. There are vegetarian and vegan sources as well as lean meat, poultry, fish, and dairy.

Make friends with good fats.

 Small amounts of fat may help you feel full and less like you’re on a diet. The best choices are those in fish, nuts and seeds, and olive oil. Those have unsaturated fats -- polyunsaturated fats, specifically.

Fill up on fibre. 

You can get fibre from vegetables, whole grains, fruits -- any plant food will have fibre. Top fibre sources include artichokes, green peas, broccoli, lentils, and lima beans. Among fruits, raspberries are the best.