Working on losing weight? Then you probably want the results to be fast. Let me save you some time. You have healthier choices you can start on today—a healthy diet and enough exercise!
"You can safely lose 3 or more pounds a week with a healthy diet and lots of exercise, "says weight loss consultant Dr Katherine.
If you burn 500 more calories than you eat every day for a week, you could lose about 1-2 pounds. If you want to lose weight faster, you'll need to eat less and exercise more.
For example, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could 1ose 3-5 pounds in the first week.
For healthy eating habits to help people lose weight, Dr Katherine recommends eating a diet that reduces starch (淀粉). Sugar and animal fat from meat and dairy foods should be added to your daily diet. For a fast weight loss, Dr Katherine also recommends focusing on fruits, vegetables, egg whites, soy products, chicken, fish, seafood, nonfat dairy foods, and meat with less than 10％ of fat.
Here are more tips from Dawn Jackson, the writer of the bookThe Flexitarian Diet:
Eat vegetables to help you feel full.
Drink plenty of water.
Get fast food out of your home.
Stay busy—you may want to eat just when you're bored.
Eat only from a plate, while seated at a table. No sitting in front of the fridge.
Don't forget your meals.
Keep a food journal. Write down everything you eat can also help you keep a healthy diet. The act of writing it down is about being responsible to yourself and is a very effective method for weight loss.
Besides taking notes of what and when you ate, you might also want to note how you were feeling right before you ate it. Were you angry, sad, or bored? We often focus so much on foods and calories, but our feelings are a huge part of our eating habits. For example, people may eat much more than they need when they are angry. It can be a big help for losing weight if you can control your feelings before you start to eat.
