If you want to lose five actual pounds by next weekend, listen up: Losing weight fast, though possible, is almost always unhealthy. Get Your Custom Keto Diet : https://ketoplan.dietweighted.com That's because aiming to lose five pounds in a week can set you up for binge-eating and fluctuations that interfere with long-lasting results, which basically defeats the whole point, right?

1. 15 Tricks to Drop Up to 5 Pounds in
a Week
Get the results you want the healthy way.
PRAETORIANPHOTO
If you want to lose five actual pounds by next weekend, listen up:
Losing weight fast, though possible, is almost always unhealthy. That's
because aiming to lose five pounds in a week can set you up for
binge-eating and fluctuations that interfere with long-lasting results,
which basically defeats the whole point, right?
It’s also super hard! "For most people, it’s very, very difficult to lose
more than one to two pounds of body fat in a week," says
Philadelphia-based weight-loss physician Charlie Seltzer, MD. Instead,
you're more likely to shed water weight before actual fat. And while a
decrease in water weight translates to pounds lost, the change is
temporary, says Elizabeth Mayer-Davis, Ph.D., a registered dietician

2. and chair of the Department of Nutrition at the University of North
Carolina at Chapel Hill.
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Even if you do meet your goal by Friday, it's nearly impossible to keep
the weight off over the long term, says Dr. Seltzer. He explains
that the intense calorie restriction required to lose that much fat
would make you so hungry that you'd want to eat everything in
sight...because survival.
And since calorie restriction can slow your metabolism, per research
published in the journal Obesity, your body will be less prepared to
burn the foods you (inevitably) binge on, he adds. That could mean
gaining more than you lost in the first place.
Still, there are effective and healthy ways to kick off your weight
loss—and, yes, it will take time!—all without starving yourself,
wasting money on sketchy supplements, or punishing your body with
exercise.
Instead, try a few of these safe, proven tips. And remember: You’ll get
the best, longest-lasting results from changes that don’t leave you
exhausted and dreaming of pizza.
1. Choose quality over quantity.
"If you expend more calories than you take in, you should lose
weight," says Alicia Romano, RD, LDN, a clinical registered dietitian at
the Frances Stern Nutrition Center at Tufts Medical Center in Boston,
Massachusetts. But you don’t want to be so hyper focused on calories
that you skip out on a wholesome diet, she says.
If you focus on the quality of food, there’s a good chance you’ll eat
more nutrient-dense options that leave you satiated, says Lauren

3. Sullivan, a registered dietitian with Cleveland Clinic’s Center for
Human Nutrition.
2. Track your diet.
First, remember that no 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. Mayer-Davis. 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.
Obviously, these apps (you know the ones) aren’t going to work if you
don’t input everything you eat, says Dr. Mayer-Davis. You've gotta be
consistent and honest about what you consume.
3. Focus on plants.
A 20-year study of more than 100,000 people, published in
the American Journal of Clinical Nutrition, researchers found those
who ate more whole grains instead of refined grains, incorporated
more fruits and veggies than sweets, and preferred tea and coffee to
sweetened drinks and juices, gained less weight long-term.
In another (small-ish) study of more than 1,000 people, published in
the Journal of General Internal Medicine, researchers found those
following vegetarian and vegan diets, rich in whole grains, fruits,
produce, nuts, and legumes, lost more weight than dieters on other
plans—even the low-carb Atkins diet—over the same time span.
Because fiber (like protein and fat) slows the digestion process and
optimizes fullness and nutrient intake at mealtime, a plant-based
diet can help you feel satiated longer after eating, says Romano.

4. 4. Opt. for low-glycemic carbs.
A food’s glycemic index (GI) refers to how quickly sugar from food
enters the bloodstream and how slowly the food is digested. Foods
with a glycemic load measuring less than 55 (i.e. green vegetables,
most fruits, raw carrots, kidney beans, chickpeas, lentils and bran
breakfast cereals) enable your metabolism to run at a more
consistent pace, which can positively impact weight loss, says Sullivan.
Foods that rank 70 or higher (potatoes, white bread and short-grain
rice) potentially slow your metabolism, which may make it harder for
you to shed weight.
In a study of more than 100,000 people, published in the American
Journal of Clinical Nutrition, researchers linked diets with a high
glycemic load to increased weight gain.
5. Make super small food swaps.
The best way to support sustainable weight loss is to incorporate
small changes into existing habits, according to The European Journal
of Obesity. So instead of giving up your daily BLT bagels in favor of an
egg-white wrap, try ordering your sandwich on an English muffin. Or
say you eat a snack bar every afternoon: Swap your 300-calorie bar
for a 150-calorie alternative. "When we commit to small food swaps,
we actually adapt new behaviors," says Romano.
Whatever you choose, just make sure your focus is on "small
manageable changes," that way you’re more likely to follow through
for an extended period of time, rather than just a few days or weeks,
says Romano.
6. Don’t skip meals.
Eating at regular intervals during the day optimizes your blood sugar
control, meaning you avoid the spike and crash that comes with
eating a big meal on an empty stomach, says Romano. When you

5. avoid eating when you're hungry, you’re welcoming hunger pains,
food cravings and drowsiness—all of which can lead to snacking on
foods high in fat and sugar.
Plus, when you run out of calories before going out to dinner with
friends or satisfying a bedtime craving, you’re more likely to fall victim
to what Dr. Seltzer calls the "f*ck it" effect—when you break one
"rule" and give up for the rest of the night.
7. Get your protein from lean food sources.
Dietary protein is one of the most important tools in your weight-loss
arsenal, partly because you expend more energy digesting protein
versus carbs and fat, Dr. Seltzer says. But it’s often packaged with
naturally-occurring fats that amp up the calories of each serving.
It’s why, according to the Harvard School of Public Health, leaner
protein sources like chicken breast, white fish, and low-fat dairy have
fewer calories than alternatives like bacon and burgers. Greek yogurt,
cheese, and cottage cheese also make smart choices.
8. Pair protein with sweets.
When you combine a carbohydrate (like toast) with protein and/or
healthy fats (peanut butter), it slows digestion, which makes you feel
fuller than you would eating the carb alone, Sullivan says. Next time
you’re craving sugar, pair some dark chocolate with nut butter and
call it a day.
9. Opt for higher-fiber carbs.
Like protein, fiber slows the rate at which your body plows through
carb calories so you feel full for longer and maintain steadier blood
sugar levels, one reason why research consistently links fiber intake to
weight loss. That means fibrous whole grain bread tends to be

6. a better choice than white bread and also explains why fruits, which
contain fiber and valuable vitamins in addition to sugar, beat straight-
up candy every time.
10. Drink more water.
Skimp on fluids, and your body will release an antidiuretic hormone
that leads to water retention that could affect the scale, Dr. Setlzer
says. While this sneaky effect is one reason why the scale is a poor
measure of body mass loss, you can outsmart it by drinking more—
particularly if you fill your glass with water or non-calorie alternatives
like unsweetened coffee and tea.
11. Imbibe just a little bit less.
Booze delivers seven calories per gram—more than carbs and protein
(four calories per gram)—without filling you up or delivering essential
nutrients. And because it chips away at your inhibitions, it makes
those French fries at the bar look way better, and that late-night pizza
stop a go.
," Dr.Drinking makes you more likely to eat sh*tIn other words? "
. At the same time, he stopsdrunk foodsSeltzer says, referring to
turkey to lose weight.-short of asking patients to quit alcohol cold
suggests you don’t have to, as long as your intake isresearchPlus,
i.e., less than about a drink a day. "If you drink a glass of—moderate
wine every night and notice you eat more afterward, eat less early to
account for this," he says. "Or, if you’re drinking four glasses of wine a
week, drink three instead so you’ll won’t feel such a big difference."
12. Make a real effort to manage stress.
"Anytime you’re stressed, you probably go for food," Dr. Seltzer says.
(Have we met?!) That’s because cortisol, the stress hormone, stokes
your appetite for sugary, fatty foods. No wonder it’s associated with

7. higher body weight, according to a 2007 Obesity study that quantified
chronic stress exposure by looking at cortisol concentrations in more
than 2,000 adults’ hair.
It’s why no weight-loss journey is complete without a stress-
management tactic: Maybe it’s meditation, calling your mom after
work, or chilling out with music. Just make sure it’s hunger, not stress,
that leads you to the kitchen.
13. Sleep an extra 30 minutes a night.
"Por sleepis associated with slower metabolism, and the more
you’re awake the more hours you have to eat," Dr. Seltzer says.
What’s more, the sleep deprivation activates the same brain
receptors responsible for the marijuana munchies, according to
a 2016 SLEEP study.
14. Exercise—but not excessively.
Although it’s way more fun to take up a tolerable activity (i.e.,
watching Netflix on the elliptical) than it is to drop tasty foods from
your diet, "exercise won’t help you lose weight in one week," Dr.
Seltzer says.
After all, "resistance training might initially contribute a pound or two
due to the body’s inflammatory response, and people who do low-
intensity exercise might burn calories, but they often end up eating
more or subconsciously moving less throughout the day to conserve
energy," he says—and research supports the theory.
Real talk: Itcould take weeks or months to see the metabolic effects
of exercise on the scale, and even then, building muscle, which is
denser than body fat, could lead to weight gain. "Do what you like
because it’s good for you," Dr. Seltzer says, noting the way exercise is
awesome for your heart, mental health, and more—and that not all
measure of progress can be seen on the scale.

8. 15. Have all the sex.
In what is perhaps the biggest buzzkill of all time, sex doesn’t quite
count as cardio or burn a significant amount of calories: Women burn
about 3.6 per minute. "It’s still a good idea," Dr. Seltzer says, citing the
activity’s other benefits, like increasing the output of the
neurotransmitters serotonin and dopamine, which naturally reduce
food cravings.