![]() ![]() In this case, it might be appropriate to lose weight at a faster rate since the individual will have more weight to lose. Adults with a BMI of 25 kg/m2 or higher, or whose body fat percentage is in the obese category, are encouraged to begin a weight loss program by losing 5-10% of their initial body weight over a 3 to the 6-month period (ACSM 2014). Healthy weight loss typically occurs at 1-2 pounds per week (maximum). Get more ZZZs to set yourself up for weight loss success! Should You Lose Weight Fast? Is it Healthy? Insufficient sleep can lead to decreased energy, increased cravings for sweet/salty foods, elevated hunger, and decreased motivation for exercise. #10 Get sufficient sleepĪdults should get 7-9 hours of sleep each night. By sticking to whole-food items, you’ll reduce your overall calorie intake and boost your nutrient intake to aid weight loss. ![]() ![]() Packaged foods that don’t contain whole ingredients often contain excessive amounts of calories, refined carbohydrates, and added sugars. BEST DIET TO LOSE WEIGHT QUICKLY FULLTurn off distractions (like TV shows or social media), eat slowly, chew each bite thoroughly, and set the fork down between bites to give your brain enough time to recognize full signals during meals. Read more: Hydration: Through the Lens of Fitness #8 Practice mindful eating Recommended daily water intake for women is 11.5 cups/day and for men 15.5 cups (IOM 2005). Increasing your water intake can help you shed water weight (sounds counter-intuitive, but it works), reduce hunger pangs (dehydration can mask hunger), increase your energy mid-afternoon, and decrease your overall calorie intake (if you swap out caloric beverages and replace them with water). See How Much Protein for Weight Loss to learn more. Adults should aim to consume 0.54 to 0.7 grams/pound of body weight for the average person, or 0.7 to 1.0 grams/pound for athletes or individuals looking to build muscle mass. Protein is satiating, helps you maintain lean muscle mass, and can help you maintain a healthy calorie intake.
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