The document outlines science-based nutrition strategies for safe weight loss, emphasizing the importance of sustainable habits rather than quick fixes. Key recommendations include increasing vegetable intake, building a healthy breakfast, eating mindfully, and incorporating strength training. Additionally, it advises against skipping meals and consuming sugary beverages while promoting hydration and moderation for overall wellness.

1. How to Lose Weight Faster, But Safely
No gimmicks, no lies — just science-based nutrition strategies to
jump-start weight loss.
Lose 5 pounds in one week! It's a trope we see everywhere, and if
you're someone who needs to drop some weight for health
reasons or simply want to for yourself, it can sound pretty
enticing. Technically it's possible for some people to lose that
much in that time period, but it's not something I'd
recommend, and it's definitely not a healthy approach
— you might lose that much (which may be mostly water) on a
low-carb or keto diet, but you'll likely gain it all back as soon
as you decide it's time to eat carbs again. Plus, since weight loss
in general is highly dependent on your metabolism and loads of
other factors unique to you, including physical activity and body
composition, that promise won't hold true for everyone.
If you're still looking to lose weight, there are a few tips that hold
true for almost all of us across the board — and they’re concepts
that we can put into practice beginning right now.
Editor's note: Weight loss, health and body image are complex
subjects — before deciding to go on a diet, we invite you gain a
broader perspective by reading our exploration into the hazards of
diet culture.
1. Eat more vegetables, all of the time.
It’s that simple, I promise! If you think about making any meal
mostly veggies (at least 50% of anything that you’re having),
you’re on the right track to better health
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2. Build a better breakfast.

2. All meals are important, but breakfast is what helps you start
your day on the right track. The best, heartiest breakfasts are
ones that will fill you up, keep you satisfied, and stave off
cravings later in the day. Aim to eat anywhere between 400 and
500 calories for your morning meal, and make sure you're
including a source of lean protein plus filling fat (e.g., eggs,
unsweetened Greek yogurt, nuts, or nut butters) and fiber
(veggies, fruit, or 100% whole grains). Starting your day with a
blood sugar-stabilizing blend of nutrients will help you slim
down
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3. 3. Skip the snacks.
Based on my experience in nutrition counseling, most of us tend
to snack on foods that aren’t nutrient-dense, but are high in
calories. Major culprits often come in the form of refined grains
like cereals, chips, crackers, and cookies but also calorie-packed
drinks like juice and soda.
4. Eat mindfully.
Slowing down to focus on things like the taste, textures,
temperature, and smells of what you're eating can help you eat
less. But mindful eating also means really focusing on what
you're eating and when—this can help you identify unnecessary
munching moments you may not realize you're engaging in
throughout the day that may be tacking on extra calories. Try to
avoid eating foods you don't choose for yourself. Think: food
pushers at work or your kids’ leftovers. Noticing where your
extra calories actually come from is another step to making
better choices in the short and long term.
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5. Drink more coffee.
Start your day with a cup of joe. Caffeine is a natural diuretic,
which can reduce bloating, and an excellent source of
antioxidants, which protect your cells from damage. You can
have up to 400 mg — about a venti Starbucks coffee — daily,
according to the Dietary Guidelines for Americans.
Not much of a coffee drinker? Tea is also a natural diuretic, and
types of herbal tea such as dandelion or fennel root can also lend
a hand. In fact: When a recent study compared the metabolic
effect of green tea (in extract) with that of a placebo, researchers

4. found that the green-tea drinkers burned about 70 additional
calories in a 24-hour period.
6. Skip sugary beverages.
We just don't feel full by liquid calories in quite the same way as
we do real food. Drinking a juice or caramel coffee drink just
isn't as satisfying as eating a bowl of veggie- and protein-packed
stir-fry. Skipping sugary beverages is often the easiest
way to lose weight faster, and bonus, it's good for
things like heart health and diabetes prevention too. So
monitor your intake of juice, soda, sweetened coffee and tea, and
alcoholic beverages. If you consume each of those beverages
during the day, you'll have taken in at least 800 extra calories by
nighttime — and you'll still be hungry. (Incidentally, alcohol may
suppress the metabolism of fat, making it tougher for you to
burn those calories.)
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7. Buy a set of 5-pound weights.
Strength training builds lean muscle tissue, which burns more
calories — at work or at rest — 24 hours a day, seven days a

5. week. The more lean muscle you have, the faster you'll slim
down.
How do you start strength training? Try some push-ups or a few
squats or lunges. Use your free weights to perform simple bicep
curls or tricep extensions right in your home or office. Mix in
some new ab, arm, back, and leg moves if you like. Strength
training just three to four times per week can lead to rapid
improvement in not only weight loss, but also range of motion,
stability, and posture.
8. Eat spicy foods — seriously!
It can actually help you cut back on calories. That's because
capsaicin, a compound found in jalapeño and cayenne peppers,
may (slightly) increase your body's release of stress hormones
such as adrenaline, which can speed up your ability to burn
calories. What's more, eating hot peppers may help you eat more
slowly and avoid overeating. You're more likely to stay more
mindful when you're full. Some great choices besides hot
peppers: ginger and turmeric.

6. 9. Go to bed earlier.
There's a ton of research that demonstrates getting less than the
desired amount — about seven hours — of sleep per night can
slow down your metabolism. Plus, when you're awake for longer,
you're naturally more likely to snack on midnight munchies. So
don't skimp on your ZZZ's, and you'll be rewarded with an extra
edge when it comes to losing weight.
10. Keep a food journal.
People who log everything they eat — especially those who log
while they're eating — are more likely to lose weight and keep it
off for the long haul, studies consistently indicate. The habit also
takes less than 15 minutes per day on average when you do it
regularly, according to a 2019 study published in Obesity.
Start tracking on an app like MyFitnessPal or use a regular
notebook. It'll help you stay accountable for what you've eaten.
Plus, you can easily identify areas that could use a little
improvement when it's written out in front of you.

7. 11. Take a walk!
Exercising at any time is good for you, but evening activity may
be particularly beneficial because many people's metabolism
slows down toward the end of the day. Thirty minutes of aerobic
activity before dinner increases your metabolic rate and may
keep it elevated for another two or three hours, even after you've
stopped moving. Plus, it'll help you relax post-meal so you won't
be tempted by stress-induced grazing that can rack up calories.
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12. Resist the urge to skip a meal.
Skipping meals will not make you lose weight faster. If a
hectic day makes a sit-down meal impossible, stash a piece of
fruit and pack of nut butter in your car or purse and keep snacks
in your desk drawer — anything that will keep you from going
hungry!
Going long periods of time without food does double-duty harm
on our healthy eating efforts by both slowing down your
metabolism, and priming you for a binge later in the day. (Think:
You've skipped breakfast and lunch, so you're ready to take
down a whole turkey by dinner!) Make it your mission to eat
three meals and two snacks every day, and don't wait longer than

8. three to four hours without eating. Set a "snack alarm" on your
phone if needed.
13. Eat your H2O.
Sure, drinking plenty of water can help combat bloating, but you
can (and should!) also consume high-water content foods. Reach
for cucumbers, tomatoes, watermelon, asparagus, grapes, celery,
artichokes, pineapple, and cranberries — all of which contain
diuretic properties that will also help you stay full due to their
higher fiber content.
15. Ignore the gimmicks.
At any given time, there are dozens of weight-loss hypes in the
marketplace that claim to take off 10 pounds in 10 days or more .
Desperation can tempt us to try anything — from "clean eating"
to cutting out food groups entirely. Keep in mind: Just because
an avocado-kale-salad dripping in coconut oil is deemed "clean"
by a so-called "expert" on your Instagram feed does not make it
an unlimited food. Moral of the story? Avoid fads, eat real food,
watch some Netflix, and unwind (perhaps with a glass of wine in
hand). Now that's my kind of detox.
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9. 16. Let yourself off the hook.
Many of us can't resist the urge to kick ourselves when we eat too
much or enjoy something we tell ourselves we shouldn't be. The
problem: This only makes it more difficult, stressful, and
downright impossible to lose weight. When it comes to healthful
eating, moderation is the key to fueling your body with
nutritious foods and maintaining a healthy weight for the long
haul. So rather than beating yourself up for eating foods you
think you think you shouldn't, let it go. Treating yourself to
about 200 calories worth of deliciousness each day — something
that feels indulgent to you — can help you stay on track for the
long haul, so allow yourself to eat, breathe, and indulge. Food
should be joyful, not agonizing!
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