How to Lose Weight Fast

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The best way to lose weight and keep it off is to create a low-calorie eating plan that you can stick to for a long time. Additionally, exercise every day to burn extra calories and keep your heart healthy. If you just want to drop a few pounds fast, there are plenty of techniques and tips you can adopt to help you reach your short-term goals, too.

How to Quickly Lose Weight in a Healthy Way

  1. Avoid sugary drinks, like soda and juice.
  2. Eat filling foods full of protein and fiber, like fish and beans.
  3. Eat smaller, regular meals every 4 hours.
  4. Exercise for at least 30 minutes a day.
Method 1
Method 1 of 4:

Trying Specialized Diet Plans

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  1. if you like fish and veggies. A plan like the Mediterranean diet may be able to help you sustain weight loss. It is based on the traditional ingredients and cooking styles of people living near the Mediterranean sea. Research has shown that people adhering to this diet have reduced risk of heart disease - plus it helps you shed pounds and look lean and trim. If you want to try the Mediterranean diet, avoid bread, dairy and processed foods. Instead, build your meals around the following foods: [1]
    • Fish
    • Olive oil
    • Vegetables
    • Fruit
    • Beans and other legumes
    • Spices
    • Nuts
    • Red wine
  2. to help you avoid processed foods. Back when cavemen still ruled the earth, they didn't have time to bake cupcakes or fry potato chips. The paleo diet (short for paleolithic) seeks to recreate the same diet that our early ancestors ate, claiming that our systems are not built for modern ingredients and cooking styles. You eat meat, vegetables, fruit, and other foods that would have been available back then, and avoid anything paleo people wouldn't have had. [2]
    • No artificial sweeteners or grains are allowed.
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  3. to focus on whole foods. The idea behind this diet is to eliminate all processed foods from your diet for 30 days to cleanse your system of artificial ingredients and other processed items that are hard on your digestive system. After 30 days, you may also notice a reduced waistline and higher energy levels. [3]
    • Avoid grains, dairy, sugars, legumes, alcohol, and all processed foods.
    • Eat meat, vegetables, and some fruits. Additionally, drink plenty of water.
  4. If you dislike meat and are tired of cooking, this one's for you. The raw food diet consists entirely of foods that have not been cooked. You lose weight by consuming loads of fresh vegetables and fruits. Coconut milk, nuts, seeds and other uncooked foods are also allowed on the raw food diet. [4]
    • You can find recipes for creating flavorful raw food dishes by searching online.
    • Dietitians warn that a long-term raw food diet may leave you without essential nutrients.
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Method 2
Method 2 of 4:

Adopting Healthy Eating Habits

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  1. Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories. Exchanging high-calorie processed foods and drinks for healthier alternatives can help you lose weight faster. [5]
    • Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet.
    • Eat delicious fruit for dessert rather than a processed cookie or cake.
    • Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus.
    • Try substituting vinegar and lemon juice for your regular salad dressing.
    • Cook with a tablespoon of olive oil instead of butter. It has the same number of calories, but it is a healthier type of fat.
  2. It’s best to stay along the perimeter of the grocery store, which is where the fresh foods are typically located. However, when you need to go down the aisles to get something, try to stay away from areas where foods you crave are stocked, such as the candy or soda aisle. If you don’t see them, you’re less likely to be tempted. [6]
    • You don’t want to ban foods you love, but keeping them in your home makes it likely you’ll indulge. Don’t stock “junk” food in your home. Instead, make it a rare treat.
  3. Sugar-sweetened drinks can quickly add extra calories to your diet, so it’s best to cut them out. Eliminate sugary soda, sweetened tea and coffee, and juice from your diet. Instead, sip on water, tea, black coffee or seltzer. [7]
    • Drinking water or unsweet tea instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day.
  4. Some foods help you feel full faster and may help you stay fuller longer. Many of these foods contain protein, fat, or fiber. However, foods that help keep your blood sugar stable are also great options, as this helps you keep your appetite in check . Here are some great foods to incorporate if you want to feel fuller longer: [8]
    • Non-starchy vegetables
    • Fish
    • Meat
    • Nuts and seeds
    • Beans and legumes
    • Grapefruit
    • Oatmeal
    • Apples
    • Eggs
    • Ginger
    • Leafy greens
  5. Calculate how many calories you can eat while still losing weight. Start by finding your basal metabolic rate (BMR), which is how many calories you need to stay alive. Then, use an online calculator to estimate how many calories you burn through activity. Finally, subtract 500 calories for every pound you want to lose that week. [9]
    • To calculate your BMR, first get your weight in kilograms by multiplying your weight in pounds by .45. Next, get your height in centimeters by multiplying your total inches in height by 2.54. Then, use this formula to find your BMR: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161.
    • To estimate the calories you burn through exercise, try this calculator: https://caloriecontrol.org/healthy-weight-tool-kit/get-moving-calculator/ .
    • For an easy way to estimate the number of calories you can eat, use an online calculator like this one: https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator .
    • Calorie counting apps, like My Fitness Pal, usually do this calculation for you.
    • Never eat fewer than 1200 calories a day, unless your doctor is supervising you. Eating fewer than 1200 calories a day is dangerous for your health.
  6. Keep a food diary . Write down every meal, snack, and drink you consume. Track the quantity of food you’re eating, as well as the estimated calories of each item. Writing down what you eat helps you stay mindful about how much you’re eating and helps you stick to your goal. [10]
    • You can keep a paper diary or track your food digitally. Apps are a great way to easily track what you eat. For instance, you might try MyFitnessPal, which allows you to track your meals and has an easy to use food database with the nutrition information already entered.
    • Don’t forget to include things like coffee mix-ins, condiments, salad dressing, and other items you add to foods or drinks.
  7. Skipping meals isn’t the answer to losing weight, and it may even derail your efforts. Food gives you energy, so going too long without eating can leave you feeling tired, which decreases your activity level. Additionally, it triggers your body to crave high-calorie, high-sugar snacks for a quick energy boost. Instead of starving yourself, plan frequent, healthy meals. [11]
    • Regular meals and snacks also keep your blood sugar stable, which helps control your hunger levels.
  8. Fill your plate with 1/2 non-starchy veggies, 1/4 lean proteins, and 1/4 whole grains or starchy veggies. Additionally, incorporate healthy fats, like olive oil, avocado, and fatty fish. For snacks, eat fruits, nuts, seeds, and cut up veggies. [12]
    • If you’re having trouble, meet with a dietitian to get help figuring out your ideal calorie goals, dietary needs, and potential area for improvement. They'll create a plan for you that fits your preferences.
  9. Eat smaller portions to help you cut back on calories. You don’t need to give up your favorite foods to lose weight. Similarly, choosing healthier dishes doesn’t mean you can eat as much as you want. Instead, portion out your meals using measuring cups or special spoons that measure out servings. Alternatively, make things easy by eating off smaller plates or bowls, which trick your eye into thinking your servings are bigger. [13]
    • To make it easier to track portions, prepare your snacks ahead of time. For instance, you might weigh out 1 serving of almonds, then put it in a baggie or container for later.
    • Stronger flavors can help you control portion size. For example, dark chocolate or a dark beer are satisfying in small amounts and can be difficult to consume quickly.
  10. Everyone has food triggers, so don’t feel bad about craving certain foods. Cut back on these foods by figuring out the things that trigger your cravings, like a certain activity, a time of day, or feeling certain emotions. Then, plan for better ways to handle those triggers, and don’t keep these foods around your home or workplace. This can help you avoid giving into temptation. [14]
    • For instance, you might crave popcorn at the movies, or may want candy in the afternoon at work. To deal with the temptation, you could replace the snack you crave with something that’s a better fit for your diet. For instance, you might bring a bag of plain popcorn to the movies, which is a healthy alternative. Similarly, you could eat a single square of dark chocolate each afternoon instead of your typical candy selection.
    • Remember, you don’t need to stop eating your favorite foods. However, it’s best to plan for how you’ll incorporate them into your calories.
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Method 3
Method 3 of 4:

Exercising Daily

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  1. Exercise for at least 30 minutes a day. Getting regular exercise helps you burn more calories, keep your heart healthy, and maintain your metabolism. Aim to do cardio activity most days, and do strength training 2-3 days a week. Choose an activity that you enjoy so that you’re more likely to stick with it. [15]
    • For example, you might walk , run , do aerobics , do an elliptical workout , cycle, or swim.
    • At a minimum, you need 150 minutes of moderate exercise each week to maintain your good health.
    • When you first start exercising, it’s normal for your body to retain water as it works to repair the muscle tissue you’re breaking down during your workout. This might make the scale tick up a few pounds, but this weight will fall off again once you get used to regular exercise.
  2. If you’re new to exercise, you likely won’t be able to push yourself too hard or workout for long periods of time. However, it’s not necessary to overwork yourself to see results. Choose exercises that you can do well, then build from there. [16]
    • Always talk to your doctor before beginning an exercise program.
    • Remember, games like volleyball, tennis, and frisbee can help you burn calories while having a blast, so it’s possible to exercise while having a good time.
    • Before you begin exercising, use a measuring tape to measure your waist, hips, and bust. If you are gaining weight but these measurements are going down, it means that you are gaining muscle and losing fat.
  3. Take up cardio training . While a combination of cardio and resistance training are important for overall body health, cardiovascular training is what will help you shed those pounds quickly. Weight and resistance training may not lead to immediate weight loss but can trigger your metabolism to use energy more efficiently. [17]
    • Cardio exercise includes anything that gets your heart pumping.
    • For best results, include both moderate and high intensity aerobic exercise.
  4. Keep your exercise regimen interesting . Variety is the key to both promoting a healthier you and keeping you motivated. When you do the same exercise day in and day out, you put yourself at a higher risk of injuring yourself. You are also more likely to become bored, thus making it harder to find the motivation to keep exercising. While at the gym, switch between machines, join a fitness class, and add some resistance training into your schedule. [18]
  5. Do strength training 2-3 times a week. Resistance training and weight training help you stay lean by building muscle and raising your metabolism, even when you’re not working out. Incorporate these exercises 2-3 times a week, with at least 1 rest day between your workouts.
    • It’s okay to do cardio on your strength training rest days, as long as you don’t push yourself too hard. Choose a light to moderate activity level.
    • Muscle cells are more metabolically active than fat cells. This means that they burn more calories than fat cells, even while you are resting and sleeping.
  6. This way, you work every muscle group and burn calories with more muscles at one time, like multitasking with your exercise. For instance, combine a form of resistance training with your arms, like raising dumbbells overhead, while you jog or cycle with your legs. [19]
  7. Increase the amount of walking you do by choosing a far away parking place or taking the stairs instead of an elevator. Make as many trips upstairs as possible or walk the dog three times a day. Additionally, dust, sweep, and mop with vigor. The more you move, the more calories you burn. [20]
    • You might even start a hobby that involves moving around a bit, like gardening, carpentry, working on cars, or painting large canvases. This will help you burn more calories even when you’re not exercising.
    EXPERT TIP

    Laila Ajani

    Fitness Trainer
    Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
    Laila Ajani
    Fitness Trainer

    Losing weight without regular exercise is possible. To lose weight, you must control your caloric intake. It's a crucial step you can't skip. Ensure that your diet is well-balanced and contains foods that are low in calories and high in nutrition. Additionally, try increasing your daily physical activity to burn more calories.

  8. Get enough rest . Being properly rested will help you maintain sufficient energy throughout the day, making you less likely to overeat and less prone to injury during physical activity. Sleep deficiency has actually been linked to an inability to lose fat, so getting enough sleep can really help you on your path to losing weight.
    • Create a sleep routine to help you fall asleep faster. Relax for an hour or 2 before bed, and avoid screens during this time. Additionally, turn down your thermostat, make your room dark, and put on comfy PJs.
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Method 4
Method 4 of 4:

Trying Weight Loss Treatments

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  1. Saunas may result in a loss of a pint of sweat in just a quarter of an hour. To prevent dehydration, limit your sauna time to 15 or 20 minutes per day. A sauna won’t help you lose weight permanently, but it can help you look slimmer for a special event. [21]
    • Make sure you increase your water consumption after you use a sauna to rehydrate your body.
    • Pregnant women, young children, and people with blood pressure or heart problems should not use saunas.
  2. Body wraps claim to help you slim down by smoothing and tightening your skin to make your waist, thighs, and arms appear thinner. While these results are temporary, they might help you look slimmer for a special event. Here are some wraps you might try: [22]
    • Mineral body wraps: These wraps use a mineral-based cleanser that is supposed to reduce cellulite, and tone and firm your skin almost instantly.
    • Lipase body wraps: First, an enzyme wrap is applied to help smooth fat tissue near the surface of the skin. Then, a second mineral wrap is applied to help tighten and smooth your skin.
    • European body wrap: These wraps target trouble spots and are typically offered at spas. They are supposed to firm and tone your skin, while reducing the appearance of cellulite or stretch marks.
    • Hot body wrap: Heat-based body wraps are also typically offered at spas. They’re designed to stimulate smooth, toned skin.
  3. Sometimes sticking with an exercise routine and diet plan is too challenging. Old habits and daily routines will steer you back to your old foods and activities at every turn. To combat this, many people enroll in residential weight loss programs that remove them from their daily lives. Sometimes called fitness retreats, these programs come in dozens of different styles, and are available for youth, adults and seniors. [23]
    • Before you attend a weight loss camp, make sure it’s equipped to safely handle your age and health specific needs.
  4. Liposuction is a surgical option for fast, targeted weight loss, generally only recommended for people with 1-2 specific areas of highly fatty tissue but an otherwise relatively healthy body weight. Because it is a surgical procedure, it carries significant health risks and should only be performed by a licensed professional. [24]
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How Do You Lose Weight?


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I've tried everything and can't lose weight!
WikiKangarooKeeper877
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WikiKangarooKeeper877
I've struggled with my weight all my life and feel like I've tried everything. Cardio, weight training, calorie counting, fasting, going vegetari... Read More
1
Pouya Shafipour, MD, MS
Board Certified Family Medicine Specialist
There are many common mistakes people make when trying to lose weight. People usually try to lose weight using a mixture of intense exercise and... Read More
WikiCloudCatcher919
1
WikiCloudCatcher919
Omg breaking your diet because you're hungry and cranky is so real!! I used to be hangry all the time when I was trying intemittent fasting. I fo... Read More
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Expert Q&A

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  • Question
    Why can't I lose weight?
    Julian Arana, M.S.eD., NCSF-CPT
    Certified Personal Trainer
    Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.
    Julian Arana, M.S.eD., NCSF-CPT
    Certified Personal Trainer
    Expert Answer
    It's likely that you're consuming more calories than you're burning. You need to make sure you're running a caloric deficit. The main way you do this is by controlling your diet, but regular cardio is a big help as well. Also, make sure you lift weights if you can. This will keep your metabolism high and stimulate muscle growth while you burn through fat, which will accelerate the weight loss.
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  • Question
    Are BCAAs good for weight loss?
    Claudia Carberry, RD, MS
    Registered Dietitian
    Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.
    Claudia Carberry, RD, MS
    Registered Dietitian
    Expert Answer
    No, BCAAs are not likely to help you lose weight. You will need to change your diet and exercise regimen in order to lose weight.
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  • Question
    Do smoothies also increase weight if consumed everyday?
    Patricia Somers, RD, PhD
    Registered Dietitian
    Patricia Somers is a Registered Dietitian and an Associate Professor of the Department of Educational Leadership and Policy at the University of Texas at Austin. She received her RD from the Academy of Nutrition and Dietetics in 1979 and her PhD in Educational Administration (Higher Education Specialization) from the University of New Orleans. She received an Emerging Scholar Award from the American Association of University Women and the Faculty Excellence Award in Research from the University of Arkansas, Little Rock.
    Patricia Somers, RD, PhD
    Registered Dietitian
    Expert Answer
    Smoothies that are made with healthy ingredients like fresh fruit are a good choice. Be sure to estimate how many calories are in the smoothie, and subtract that from your daily calorie allowance. If you add unhealthy ingredients or if you forget to add the smoothie in your daily calorie count, then you may gain weight.
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      Tips

      • You may be able to reduce your caloric intake by eating slowly , since your brain needs about 20 minutes to get the signal that you are not hungry anymore. Taking a breather in between bites can help prevent overeating, provided you pay attention to how full you feel and stop after you are satisfied.
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      • Focus on the reasons you want to lose weight to help you stay on track.
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      • Keep in mind that any diet plan that reduces calories will help you lose weight. Despite popular belief, no specialized diet makes you lose weight faster due to the types of food you’re eating. However, some foods help you feel full longer and pack more nutrients, and specialized diets may encourage you to choose more of these foods.
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      Warnings

      • Avoid fad diets, diet pills, and "quick-fix" diet plans that severely restrict calories or food groups. Fad diets and techniques for rapid weight loss are not always effective, and some may be dangerous.
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      • If you feel negative side effects from your diet or exercise routine such as dizziness, nausea, weakness, pain, lightheadedness, headaches, or other symptoms, discontinue the program and resume normal eating or activity patterns. If you feel the pain or discomfort is severe or that your symptoms are worrisome, consult a health professional.
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      • Do not begin a weight loss or exercise routine without first consulting a healthcare professional for advice. There are many health conditions that may worsen if you attempt a rapid weight loss program.
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      • Consult a physician or dietitian before adding supplements to your diet plan because multivitamins and supplements aren’t right for everyone.
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      • Losing weight too quickly is dangerous and can have adverse effects on your health.
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      • Do not try to deprive yourself. Eating too little is harmful for your health. If you have attempted to lose weight by skipping multiple meals or drastically reducing your daily calorie intake, speak with a health professional about getting information on eating disorders.
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      References

      1. ↑ http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
      2. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182
      3. ↑ http://whole30.com/whole30-program-rules/
      4. ↑ https://health.usnews.com/health-news/blogs/eat-run/2014/01/24/top-fad-diets-love-them-or-leave-them
      5. ↑ https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/
      6. ↑ https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/
      7. ↑ https://www.cdc.gov/healthy-weight-growth/rethink-your-drink/
      8. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20044318
      9. ↑ https://www.self.com/story/calories-for-weight-loss
      1. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268700/
      2. ↑ https://www.nhs.uk/live-well/healthy-weight/ten-weight-loss-myths/
      3. ↑ https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/
      4. ↑ https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/
      5. ↑ https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/
      6. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
      7. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
      8. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
      9. ↑ http://www.forbes.com/sites/alicegwalton/2013/09/04/the-6-weight-loss-tips-that-science-actually-knows-work/
      10. ↑ http://www.fitnessmagazine.com/workout/lose-weight/burn-fat/8-ways-to-burn-more-fat/
      11. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
      12. ↑ http://www.health.harvard.edu/press_releases/sauna_health_benefits
      13. ↑ https://www.webmd.com/beauty/features/body-wraps-what-to-expect#1
      14. ↑ https://www.niddk.nih.gov/health-information/weight-management/choosing-a-safe-successful-weight-loss-program
      15. ↑ http://www.mayoclinic.org/tests-procedures/liposuction/basics/definition/prc-20012579

      About This Article

      Article Summary X

      The best way to lose weight fast is to eat right and make time for exercise every day. If you don't like going to the gym, swimming, biking, or even dance aerobics can be great options. Alternatively, you can incorporate exercise into your daily routine by biking to work, taking the stairs instead of walking, or even taking a lap around the block. Focus on eating proteins, whole grains, and plenty of fruits and vegetables at every meal. You can also use an online calculator or ask your doctor to help you determine how many calories you should be eating each day, then keep track of the calories you consume in a journal. However, don't worry about sticking to a strict diet regimen, since those often fail. Instead, try replacing unhealthy meals with healthy ones at least 3 times per week. To learn more from our Dietitian co-author, such as which foods to avoid and diet plans to try, keep reading!

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