Quick Ways to Speed Up Weight Loss

    It’s only natural to want quick weight loss results once you make the commitment to shed a few pounds or more. But this is one area in which slow and steady is the way to go. “Permanent weight loss can only be achieved when one makes a lifestyle change,” says Peter Vash, MD, MPH, executive director of Lindora Medical Clinics in Costa Mesa, Calif. and assistant clinical professor of medicine at UCLA’s Center for Health Sciences in Los Angeles. Eating a healthful diet and sweating it out regularly are the best ways to reach your weight-loss goal. But here’s how to make those two pound-shedding tools work to your advantage.

Hold Yourself Accountable

    One key to achieving healthy weight loss is to use your scale. “Weighing yourself is an important part of any weight loss program as it helps to hold you accountable and keep you on track,” says Dr. Vash. How often you do so is up to you — within reason. Vash recommends weigh-ins at least once a week — around the same time of day — and not more often than once or twice a day. Keep in mind small variances in the number on the scale can occur because of water retention or dehydration.

Sweat It Out

    While we’d all like to snap our fingers and be instantly slim, it takes time and effort to see results — especially when it comes to exercise. At a minimum, adults should get 150 minutes a week of moderate intensity aerobic activity or 75 minutes of vigorous intensity, coupled with two or more days of strength training all muscle groups to boost your weight-loss efforts. Exercise is crucial for both healthy weight loss in the short-term and maintaining a slimmer silhouette in the future.

Get Some Support

    Emotional support from family and friends can go a long way toward encouraging you to reach your weight-loss goal. If you’re in charge of the grocery store runs, rather than loading up on chips and cookies at the supermarket, buy fruits, vegetables, and whole grains — and convert the whole family to eating a healthy diet. Support groups are another great option to help you stay on track. Ask your doctor for a local recommendation or look online for Web-based support groups where you’ll be able to share weight-loss tips.

Fight Food Cravings

   Changing your bad eating patterns is essential. “Giving in to food cravings promotes excess eating,” says Vash. “It is important to remove foods you crave (cookies, sodas, candy, chips, ice cream) from your home and office.” Giving in is a surefire way to slow down the weight loss process. Instead, opt for healthy foods, such as fruits, vegetables, protein, and whole grains, and use strategies to help stop a craving in its tracks. When your sweet tooth strikes, try to thwart it by drinking water, tea, or coffee with non-fat milk and artificial sugar.

Eat Regular Meals — Don't Starve Yourself

    While it may seem counterintuitive for quick weight loss, eating three meals a day is important when trying to shed pounds. Skipping breakfast can lead to excessive hunger, which can sabotage a healthy diet and cause you to overeat later in the day. Consider starting the day off with filling oatmeal or another whole grain cereal to keep you feeling satisfied longer. And don’t try to substitute a snack for a meal — your body will know the difference.

Watch Out for Binge Eating

    Binge eating — consuming large amounts of food in a short period of time — will get in the way of reaching a healthy weight. The disorder can be triggered by emotional issues or stress from being on a diet. Try to fight the temptation to overindulge with extra calories, which will only set you back. Instead, try taking a walk, going to the gym, or calling a close friend to get your mind off the desire to eat.

Find a Diet Buddy

   Almost everything is more fun with a friend, and that includes shedding pounds. Try to find a buddy to team up with on your quest for healthy weight loss. You can motivate each other by sharing recipes and weight-loss tips and by hitting the gym together. Both of you should keep a food journal as well, which helps encourage you to eat healthy foods. Consider recording a second log of your exercise routines, too.

Avoid Fad Diets

    It’s easy to fall for fad diets when looking for quick ways to lose weight. Any diet that promises immediate results with little to no effort should raise a red flag. Also, any eating plan that fixates on a specific type of food, restricts certain foods, or doesn’t consider counting calories should not be a part of a healthy diet.

Set Parameters About Eating

    One way to assist in healthy weight loss is to set some rules for yourself. “It is very important not to eat after dinner because that accounts for a large portion of excess weight gain,” says Vash. Avoid grazing and refrigerator-raiding at all costs as well as mindlessly eating while watching your favorite television shows. Also, never eat in the car. Not only will your vehicle be cleaner, but it’ll be that much easier to bypass your favorite fast food drive-thru and stick to your healthy diet.

Watch Your Beverages

    Pay attention to what you drink as well as what you eat when looking for boost your weight-loss success. Alcohol, sodas, and even lemonade and juices are full of calories that can undermine a healthy diet. Instead of these sugary beverages, try drinking water (plain or flavored, regular or carbonated), tea, or coffee. Another weight-loss tip: If you do choose to indulge in a glass of juice, try watering it down to reduce calories.