Eat as many whole foods — for example, raw fruits and veggies, chicken, raw almonds, and rice — as possible. When you do buy processed foods, look at the nutritional value to ensure that the products are low in sugar, saturated fat and salt, and high in fibre, protein, vitamins and minerals.
Breakfast — 1/2 pear, 1/2-cup wild blueberries, coconut milk, hemp heart and flax seed smoothie, plus one rye cracker with almond butter. Lunch — carrot soup (no sodium) made with carrots, zucchini, fresh ginger, turmeric, onion powder, poultry seasoning, and pepper, plus a fresh greens salad with shredded carrots and beets, topped with pumpkin seeds and a garlic-extra-virgin-olive-oil dressing. Dinner — kale and red onions fried in extra virgin olive oil, topped with a coconut-milk-tumeric-curry-powder sauce, plus a salad of shredded carrots and beets topped with sunflower seeds, plus one baked 4-oz. chicken breast. Snack (if needed) — one apple, or 1/2 an apple plus 10 raw almonds, or one pear, or 1/2 a pear plus 10 raw almonds.
Nut butter, hemp hearts, and whole nuts are all great sources of protein. [4] X Expert Source Tara ColemanClinical Nutritionist Expert Interview. 2 March 2021.
If you do choose to continue eating carbs, stick with whole, unprocessed sources of carbs such as whole grains, vegetables, fruits, and beans. [6] X Research source These are a wonderful source of fibre, which is another great weight-loss tool.
Try switching out rice and potatoes for quinoa—this is an easy way to eat a little more fiber. [9] X Expert Source Tara ColemanClinical Nutritionist Expert Interview. 2 March 2021.
To figure out how much water you should drink each day, divide your body weight in half: that’s how many ounces you s should drink per day. Example: a 150-pound woman should drink 75 ounces per day of water. Not drinking enough water can slow your metabolism. Drinking at least 8 glasses of water per day will help keep you burning calories — you’ll burn more than you would if you drank less than 8 glasses per day. Try drinking a glass of water with each snack. [12] X Research source Be careful not to drink too much water though, as this can lead to serious health problems. [13] X Research source
A cup of coffee can contain anywhere from 50 mg to 300 mg of caffeine. Limit yourself to 400 mg of caffeine at most per day, unless you’re an adolescent, in which case the maximum drops to 100 mg per day. [14] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Be careful that caffeine doesn’t interact with any medications you’re on. If you’re taking weight-loss pills that contain caffeine, you’ll need to be very careful not to exceed 400 mg per day. Effects of too much caffeine include insomnia, nervousness, restlessness, irritability, stomach upset, fast heartbeat, muscle tremors. [15] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
A woman aged 19–30 who is sedentary (with only minimal physical activity each day) should consume anywhere from 1,550 to 1,800 calories per day to maintain her weight, and should restrict herself to between 1,000 and 1,250 calories per day to lose weight. [16] X Research source [17] X Research source A man aged 19–30 who is sedentary should consume anywhere from 2,050 to 2,200 calories per day to maintain his weight, and should restrict himself to between 1,250 and 1,650 calories per day to lose weight. [18] X Research source [19] X Research source
Science still shows that the calories in/calories out rule applies, and as long as your nighttime snack is part of your caloric intake planned for the day, you should be fine; the problems arise when you don’t snack healthfully before bed, and when it leads to problems sleeping. [24] X Research source
Some people find it useful to give themselves 2 to 3 minutes between bites.
Lift weights, do yoga, or take up pilates. Any type of strength training will build muscle and help you lose weight. [29] X Research source Be sure to give yourself at least a day off between weight-training sessions so that your muscles have time to rest repair themselves.
Walk around when you’re talking to a friend on the phone. Lift weights while watching TV. Go for a walk with a friend instead of sitting and having a drink.
Body wraps are commonly offered at spas. Do an online search for reputable, well-reviewed spas near you to see what’s available. Be sure to ask your spa about the ingredients in the body wrap before-hand. If you have any health conditions and/or are taking medications, consult with your doctor to ensure that none of the ingredients in the body wrap will cause problems for you. [32] X Research source If you have sensitive skin, you’re better off using a clay wrap than a wrap with fragrant oils. [33] X Research source
A water fast would be to only drink water for a set period of time — not eating or drinking anything else. Another type of fast is to only consume liquids — generally fresh fruit and vegetable juices, and broths. Yet another type of fast is to consume mostly liquids, with one light meal each day — usually comprising vegetables, whole grains, and maybe lean protein. [35] X Research source Don’t fast if you have diabetes; it can lead to dangerous drops and rises in blood sugar. You should also not fast if you’re pregnant or breastfeeding, or if you suffer from any chronic health conditions. If you’re unsure about whether you can safely fast, ask your doctor. [36] X Research source
Corsets can also pull you in at the stomach and waist and help you look much trimmer. Note that shapewear and corsets — or any extra-tight-fitting clothing — can cause health issues if worn over a prolonged period of time. Health risks include meralgia paresthetica (painful burning and tingling in the thighs); digestion issues, including acid reflux; and an increased risk of blood clots in people who have circulation problems. [37] X Research source
If you are a woman, you’ll likely retain more water when you’re menstruating. If you know that you’ll be menstruating during a trip or special day where you want to look your thinnest, you might consider extending your birth control pill if you take the pill (this can postpone your period). If you’re not on the pill, battle water retention by consuming lots of fibre and water, and avoiding sodium.
