There’s no potion for dropping pounds fast. However successful, long-term weight loss comes
down to one simple thing: a caloric deficit. Essentially, that means burning more calories than
you take in. You can do that by cutting calories and exercising more. Take the smarter approach
by following these steps.
1. Set a Realistic Goal
- Having a goal weight in mind makes it easier to stay focused and on track in the next
phase of your goal. For example, 4 pounds in two weeks will take discipline and
commitment, but it's an achievable goal. Anything more than that is unrealistic and
2. know your need
- Knowing how much your body burns and how much it needs is essential for your
weight loss journey.
3. Track Calories and Macros
- Write down everything you eat each day or record it in an app.
- Make sure you're eating a healthy balance of macronutrients. That's include
carbohydrates, protein, and fat.
- An ideal macro ratio is 40% carbs, 30% protein, and 30% fat.
Protein should come from lean poultry or fish, or vegetarian sources like beans and tofu.
Carbs from whole grains, fresh fruits, and vegetables.
Healthy fats from sources like olive oil, avocados, raw nuts, and nut butter.
4. Be Strategic About Meals
- Start your day with high protein breakfast followed by a mid-morning snack, lunch with
lots of fiber to keep you full, mid-afternoon snack and in the evening a rich healthy
dinner will keep you full and satisfied. This way you won’t be looking for junk easy and
fast food here and there during the day.
5. Drink More Water
- Dehydration can cause your body to retain water, which can make you look bloated.
Also, because thirst can often be confused for hunger, drinking water throughout the day
or before a meal can help you avoid overeating or mindless snacking.
6. Stay active
- The other side of the equation is burning calories, which means being more active to
burn more fat, get in shape, reach your goal.