If your goal is to lose five actual pounds by next weekend, I have some bad news: It's basically impossible to lose that much body fat in a week. Womp womp. Since it's such a short amount of time, even if you incorporate some healthy lifestyle changes more on that later the most you'll be able to lose is about a pound, says Wendy Leonard, RD, founder of Rhode Island Nutrition Therapy.
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Drop any more than that and you're probably just shedding water weight—not body fat. And while a decrease in water weight translates to pounds lost, the change is temporary, says Elizabeth Mayer-Davis, Ph. Another thing to keep in mind: Even if you do somehow manage to lose five pounds by Friday, you probably won't be able to keep the weight off long-term, says Charlie Seltzer , MD, a Philadelphia-based weight loss physician. The intense calorie restriction required to lose that much weight that quickly which is not physically or mentally healthy, BTW!
It's the body's natural survival mechanism, explains Leonard. Not only is it unhealthy, but it won't get you the results that you're looking for anyway. Whew, now that we got those disclaimers out of the way, there are healthy and effective ways to lose weight, both in the short-term and long-term. They'll be able to help you set realistic goals and can guide you on how to shed pounds safely.
Once you've done that, check out the tips below for some ideas on how to get started. And try to be patient—remember that healthy weight loss doesn't happen overnight. Just focus on healthy food choices and the calories will follow," says Leonard. Yup, that means don't bother doing the math on what you're eating each day. Instead, put your attention towards incorporating more fruits, veggies, lean meats, and heart-healthy fruits into your diet. Doing this should naturally help you lower your calorie intake a bit.
Want some more specific suggestions? First, remember that n o food is inherently good or bad, Dr. Seltzer says. And if the idea of jotting down everything you eat in a day makes you feel guilty or anxious, just skip this entirely. That said, people who track what they eat tend to be more successful in losing weight because it raises awareness about what they're noshing on, says Dr.
In fact, a series of studies published in the Journal of Personalized Medicine suggest that those using apps to monitor their diet and activity were more likely to experience an increase in weight loss. Leonard recommends trying a photo food journal app like Ate Food Journal. She notes that people tend to like this approach better because opening an app and snapping a quick pic is way less tedious than writing down every little detail about your meals throughout the day.
And it's just as effective: Having to pause and take a picture before encourages you to be more mindful about your food choices. In a study of more than 1, people published in the Journal of General Internal Medicine , researchers found that people who following vegetarian and vegan diets rich in whole grains, fruits, produce, nuts, and legumes lost more weight than dieters on other plans over the same time span.
That's because vegetables—especially non-starchy vegetables like spinach, asparagus and celery—provide a ton of nutrients and fiber, but they're low in calories, explains Leonard.
Why Rapid Weight Loss is the Best Way to Lose Weight | Eat This Not That
Fiber slows the digestion process and optimizes fullness and nutrient intake at mealtime, so a plant-based diet can help you feel satiated longer after eating, adds Alicia Romano, RD, LDN, a clinical registered dietitian at the Frances Stern Nutrition Center at Tufts Medical Center in Boston, Massachusetts. That said, you totally don't have to go vegetarian or vegan if you don't want to.
You can still eat meat, just focus on incorporating more plant-based meals into your diet, says Leonard. Makings sure there's an array of different colors on your plate at every meal helps ensure that your body will get all of the nutrients that it needs, says Dr. Blackman Carr. That's because many of the colors you see in your foods, especially fruits and vegetables, represent different types of phytonutrients your body needs, Leonard explains.
For example, the phytonutrient beta carotene which is good for your skin and eyes creates the orange color of foods like carrots, tangerines and pumpkins. Rather than following complicated diets or looking the nutritional measures of every single food you eat, just focus on trying to get different colors on a daily basis and your diet should start to become healthier, says Leonard.
Full disclosure: You probably won't notice a change after making small food swaps for just a week. But according to The European Journal of Obesity , it will lead to more sustainable weight loss over time. So what are small food swaps, exactly? Instead of a big change like giving up your daily bagel sandwiches in favor of an egg-white wrap, try ordering the same sandwich on an English muffin.
Whatever you choose, just make sure your focus is on small, manageable changes. Ignore your hunger is never a good idea. Your body functions best when you eat at regular intervals during the day, Romano says. Doing so helps to optimize your blood sugar control so you can avoid the spike and crash that comes with eating a big meal on an empty stomach.
Plus, skipping meals can actually make it harder for you to lose weight. The changes required for weight loss at a faster rate are not sustainable and are almost always unhealthy. So how fast should you lose weight? As quickly as your body will allow with a healthy diet and exercise program.
If you're unsure of a weight loss pill or product that you see on television, ask your healthcare provider.
Why Rapid Weight Loss is the Best Way to Lose Weight
Your doctor is often the best source of information about what is best for your health. Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up for our newsletter and get it free! National Heart Lung and Blood Institute. Guidelines on Overweight and Obesity: Electronic Textbook. Weight Loss.
Target Levels for Weight Loss. Bethesda, Md. Efficacy of commercial weight-loss programs: an updated systematic review [published correction appears in Ann Intern Med.
Ann Intern Med. Intermittent Dieting: Theoretical Considerations for the Athlete. Sports Basel.
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- Why Rapid Weight Loss is the Best Way to Lose Weight | Eat This Not That.
Effects of anti-obesity drugs, diet, and exercise on weight-loss maintenance after a very-low-calorie diet or low-calorie diet: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. Hall KD, Kahan S. Med Clin North Am. Centers for Disease Control and Prevention.
Healthy Weight. Losing Weight.
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