9 Safe and Healthy Ways to Lose Weight Quickly

You’ve probably heard countless stories of people who tried to lose weight but ended up gaining it all back and more once they got off their diet. However, you don’t have to be one of these people! It’s possible to lose weight quickly in a safe and healthy way that won’t cause you to gain the weight back once you go off your diet. While losing weight quickly might seem like an amazing goal to have, there are reasons why you shouldn’t rush the process.

1) Consider portion control

For women over 50, limiting portion sizes is crucial. You’re not eating for two anymore, so you’ll want to carefully consider how much food you put on your plate at each meal. Instead of eating three large meals per day, try dividing your total caloric intake by 6 or 7 small meals.

2) Go for speed

When it comes to weight loss, going for speed is key. It’s best to avoid slow-paced exercise programs that give you a mile-long list of everything you can’t eat and instead pick exercises that take little time but yield big results. For example, try circuits that alternate between different bodyweight exercises (such as pushups, triceps dips, burpees) in 30-second intervals.

3) Look for low-calorie foods

Studies show that simply changing your diet can lead to significant weight loss. If you’re serious about losing weight, it’s a good idea to look for low-calorie foods when you go grocery shopping. The fewer calories you consume in a day, the easier it will be for you to lose weight quickly.

4) Get inspired

If you’re looking for motivation, there are some celebrities you can look up to who have lost weight after 50. See what they’ve done and learn from their experiences. Are they on a specific diet? What exercises did they do? How long did it take them? By modeling your diet off theirs, you might find that their results also suit your needs.

5) Exercise more

The more active you are, the more calories you burn. A pound of fat burns off at around 2,000 calories, so in order to lose a pound a week, you need to eat 500 fewer calories than your body needs. Or you can use up 500 additional calories by exercising them through running or working out. If you run for an hour five days a week and cut 100 calories from your diet each day, you should lose a pound of fat every seven days.

6) Eat whole grains

Refined carbs—such as white bread, white rice, pasta and pastries—are made by stripping grains of their fiber-rich outer layer. If you’re trying to lose weight, you may want to avoid these types of grains in favor of whole-grain varieties instead. A diet high in whole grains is linked with a reduced risk for obesity and metabolic syndrome. Whole grains also provide high levels of dietary fiber that can help you feel full between meals.

7) Drink plenty of water

Water does a body good. Not only does it keep us hydrated, but it also helps curb hunger pangs. If you’re trying to lose weight, it’s a good idea to drink around eight glasses of water each day.

8) Avoid processed foods

The easiest way to start losing weight quickly is by avoiding processed foods as much as possible. By eating real food instead of fake food, you can ensure that you’re getting all of your daily nutritional needs. Plus, eating healthy foods such as vegetables, fruits, nuts, seeds and lean meats will help ensure that you’re feeling full throughout the day without consuming too many calories.

9) Choose fresh vegetables

If you’re trying to lose weight, it’s a good idea to get some fresh veggies in your diet, even if they’re steamed. You can roast them or sauté them with some olive oil—it doesn’t matter what you do as long as you enjoy them. Eating more vegetables is an easy way to increase your fiber intake, which will help keep your hunger cravings in check.