Looking for some tips to help you lose weight quickly? Look no further! Here are 12 ultra simple things you can incorporate into your daily routine to shed fat fast in just 2 weeks. Good luck!
1. Pump up the protein
Increase your protein intake early in the day. According to Harvard Medicine, protein is digested slower than simple carbs, so you’ll feel full for longer. Eat at least half of your body weight in grams of protein. Choose whole sources like potatoes (3 g), Greek yogurt (10 g), and chicken (21 g) over protein bars.
2. Savor your food
Eating slowly helps you feel satisfied with less food and gives your body time to register that you’re full. A recent study found that those who ate at a normal speed were 29% less likely to be obese than those who ate quickly. Those who ate slowly were 42% less likely to be obese. Choose foods that take longer to eat, like hot soups, uncut lean meat, and whole fruits.
3. Bring your lunch to work
Make lunch at home and bring it to work. This way, you know exactly what’s going into your meal, and it saves you money. Make sure half of your plate is filled with leafy greens, one-quarter with lean meat, and the other quarter with whole grains like brown rice or barley.
4. Get enough sleep
While diet and exercise are key to losing weight, sleep plays an important role. A lack of sleep is associated with a higher risk of weight gain and obesity. Make sure all your electronic devices are turned off or left out of your bedroom to ensure you get quality rest.
5. Have table time
Only eat when you’re seated at the table. Mindless eating while doing other activities can lead to overeating. A study found that people watching TV while eating consumed 36% more pizza and 71% more macaroni and cheese than those who didn’t watch TV during their meals.
6. Keep a food journal
Logging your food intake helps hold you accountable. Apps like MyFitnessPal can help track the percentages of carbs, fats, and proteins you eat each day based on your calorie consumption.
7. Eat a balanced diet
A balanced diet provides your body with the nutrients and energy it needs to function properly. It should include healthy meals rich in fruits, vegetables, and whole grains, as recommended by the USDA. Without a balanced diet, you could be at risk for obesity and conditions like heart disease or diabetes.
8. Read food labels
Food labels can help guide your weight loss journey if you know what to look for. Pay attention to serving sizes, calories (and calories from fat), fats, cholesterol, sodium, carbs, protein, and vitamins. By reading labels, you can make smarter food choices, like opting for water-packed tuna instead of oil-packed to reduce calorie intake.
9. Focus on food positivity
Rather than thinking of foods you “can’t eat” because you feel overweight, celebrate the healthy foods you’re eating. Research shows that internalizing dieting, the drive for thinness, and body dissatisfaction from a young age can lead to eating disorders. Focus on nourishing your body and fueling it with what it needs.
10. Lightly coat your pan
Use nonstick spray or rub oil onto your pan with a paper towel for the lightest coating when sautéing foods. Olive oil, avocado oil, and flaxseed oil are the healthiest options. Avoid palm oil and hydrogenated oils, which can be high in heart-disease-causing saturated and trans fats.
11. Leave leftovers
Invest in single-serving containers. The serving size on food labels may be too large or too small for your needs. After cooking, place excess servings in containers for lunch or dinner the next day to prevent overeating and finish everything in one sitting.
12. Butter better
It’s fine to use butter in your cooking, but be mindful of the amount. One tablespoon of butter adds about 200 calories. Let your toast or baked potato cool slightly before buttering, so it absorbs less.