3 Healthy Ways to Get Immediate Weight Loss Results

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No, this article isn’t about selling you miracle drugs or weight-loss gimmicks. But there are some very simple and safe ways that anyone struggling with overweight or obesity can use to see quick results.

1. Make Water Your Go-To Beverage

Given that sugar-sweetened beverages have been identified as a leading cause of the obesity epidemic, it makes sense to eliminate those from your diet entirely. And while you’re at it, get rid of the high-calorie, high-end coffee drinks.

And the sports drinks and fruit juices, which are usually just “liquid sugar” by another name. Black coffee and unsweetened tea will be okay if you need your caffeine, as they are very low in calories (and coffee drinking has been shown to have health benefits).

But “water, water everywhere” should become your mantra, and here’s why: water has no calories. Zero. Nada. Compare that to the hundreds of (wasted) calories that you could easily consume drinking sodas and other sugared beverages, and you can see how easily the balance will tilt in your favor.

Anecdotally speaking, since men tend to lose weight faster than women, it is not uncommon for me to see my male patients drop an average of 12 to 15 pounds just by eliminating sugared beverages and other calorie-laden drinks from their diet.

And it has many, many health benefits. Researchers have found that drinking a glass of water 30 minutes before you have a meal can make you feel fuller and thus more likely to eat less, thereby reducing calorie intake.

Staying hydrated throughout the day will make you more alert, help you think more clearly, and make you feel less fatigued. All of that can lead to making better dietary choices as well. As an added bonus, drinking enough water throughout the day can help in the prevention of recurrent kidney stones.

For those who say they do not like the taste of water alone, try squirting a bit of lemon or lime juice in your water. Does wonders for the palate!

2. Cut Out White Bread

Research has found that reducing white bread intake is associated with a higher likelihood of losing weight and keeping it off. When it comes to bread, white bread, in particular, is problematic, because it is highly processed and full of refined carbohydrates that the human body quickly turns into sugar (i.e., it has a high glycemic index). Unlike whole-wheat bread, white bread has very little, if any, fiber, and thus is almost devoid of nutritional value.

Think of all the sources of white bread in your diet—sandwich bread and buns, pizza crusts, croutons (which, on top of everything else, are soaked in oil!), biscuits, dinner rolls, and more. And then stop eating them entirely. Switch to a 100% whole wheat source of bread or even go breadless. You’ll be amazed at how much weight you lose this way, and how fast.

3. Add 15 Extra Minutes of Aerobic Exercise to Your Daily Routine Every Single Day

    This means that if you currently have no exercise routine or do no real exercise at all on a daily basis, you should find a way to get at least 15 minutes a day. The easiest way to do this is by walking.  Take a nice 15-minute walk on your lunch break, or during your morning or evening hours before or after work, and see how much better you feel. In addition to the benefits of stress relief, you will be giving yourself the opportunity to see improvements in your weight, in your mental clarity, in your cardiovascular fitness, and even in your bone density.

    If you already walk or otherwise engage in aerobic exercise daily, and are still looking to lose some weight, add 15 more minutes to what you’re already doing. Do this every single day, and you will see and feel the difference.

    And keep in mind that losing just 5% to 10% of excess weight is all it takes to see significant reductions in your risk for diabetes, cholesterol disorders (also known as dyslipidemia), blood pressure, heart disease, and more.

    So what are you waiting for?

    Sources:

    Davy et al. Water consumption reduces energy intake at a breakfast meal in obese older adults. J Am Diet Assoc 2008;108:1236-1239.

    Qaseem A, Dallas P, Forciea MA, et al. Dietary and pharmacologic management to prevent recurrent nephrolithiasis in adults: a clinical practice guideline from the American College of Physicians. Ann Intern Med 2014;161:659-667.

    Bautista-Castaño I, Sánchez-Villegas A, Estruch R, et al. Changes in bread consumption and 4-year changes in adiposity in Spanish subjects at high cardiovascular risk. Br J Nutr 2013;110:337-346.

    Fernandes JF, Araujo LS, de Lourdes M, et al. Restricting calories may improve sleep apnea, blood pressure in obese people. American Heart Association meeting report abstract 461. Accessed online at http://m.newsroom.heart.org/news/restricting-calories-may-improve-sleep-apnea-blood-pressure-in-obese-people?preview=f84d on November 14, 2014.

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