Weight reduction suggestions that can assist you shed kilos quick

America is obsessed with losing weight. So much so, that according to a global consumer survey by Statista, weight loss is one of the top New Year’s resolutions, with 41 percent of Americans making it their goal. But if you haven’t reached your summer figure yet, there’s still time.

The obsession with weight loss

When singer Adele debuted her new weight loss routine, some fans lost their minds. And when Lori Harvey showed off her slim and toned physique, many took to social media to talk about it. As a result, both women sparked a series of food for thought and heated debate around the internet.

And this is not a new trend. Throughout history, weight loss has been big business. People from all over the world have gone to great lengths to lose weight, from extreme dieting to weight loss surgeries.

body positivity

While celebrities like Lori Harvey or Doja Cat are for some “body goals,” others are just as happy in their own skin. More and more women are realizing that they are good enough just the way they are.

Body positive stars like Lizzo and Serena Williams show us that beauty comes in many forms. As more body shapes and sizes are celebrated, perspectives around the “perfect body” are changing.

Lose weight the healthy way

It’s great to be comfortable in your own skin, and being healthy is even better. If you want to dress right for summer, getting it right is important. Here are six tips to lose weight quickly, quickly and in a hurry:

Editor’s Note: The information contained in this article is intended to be informative in nature and is not intended to be a substitute for professional medical advice. Consult a licensed physician before attempting weight loss. And if you or someone you know has an eating disorder, help is available. Contact the National Eating Disorders Association (NEDA) for resources, support, and treatment options.

Cut out sugar from your diet

Double layered chocolate cake

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Sugar is everywhere — in candy, soda, and even bread. And while we love ice cream, the sugar that makes it so delicious isn’t too good for our bodies.
Sugar has been linked to weight gain when consumed in excess. To make matters worse, it’s also a risk factor for diabetes and heart disease.

The story goes on

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Also watch out for natural sugars. You can find sugar in many foods and drinks, but did you know that sugar is found in healthy foods like fruits and vegetables? Most products contain sucrose, the scientific name for sugar. While fruits and vegetables are important, try to avoid too many natural sugars, like mangoes and grapes.

Consider your total calorie intake when limiting sugar. Instead of swapping out that donut for flavored yogurt, opt for oatmeal instead.

Eat more fiber

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Fiber is also found in many food sources such as beans, whole grains, and dried fruit. You might even have seen your grandma drinking a tall glass of prune juice from time to time. But she’s actually up to something, because fiber offers numerous health benefits, some of which include:

Increasing your fiber intake can also help you lose weight by making you feel fuller for longer. And so you don’t reach for the bag of chips so quickly.

A field of wheat

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Fiber supplements offer a great way to increase your fiber intake. They come in many forms, including capsules, powders, drinks, and even gummies. However, before you begin purchasing any supplement, consult with your doctor to ensure it will benefit your health and fitness goals.

drinking water

Black woman drinking a glass of water for weight loss

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Drinking water is an essential part of maintaining your health and your body. After all, according to a report by the United States Geological Survey, the average female body is made up of 55% water. For this reason, doctors recommend that women drink 8 gallons of H2O daily.

Black woman drinking a glass of water for weight loss

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Drinking water also helps with weight loss. Unfortunately, we tend to think we’re hungry when our bodies actually need water. To counteract this, many medical and healthcare professionals suggest pouring a glass of water before meals to avoid unhealthy overeating.

Not to mention that water is important for weight loss as it helps the body metabolize fat and carbohydrates. So, if you really want to lose weight, drink!

Consider your portions

Four meal prep meals to lose weight

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Moderation, moderation, moderation. You’ve probably heard it a million times, but it really is true – moderation is key.

How easy is it to mindlessly eat while watching your favorite TV show? A handful of chips can quickly become the whole bag. And before you know it, you’ll be ordering takeout from DoorDash.

Food jars are stacked on a table

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Food is woven into the fabric of society. From elementary school pizza parties to giant wedding cakes, food is a popular part of everyday life. But eating too much of it is unhealthy and can counteract weight loss.

You can control your portion sizes in a number of ways, including:

  • Use a small plate to trick your mind into believing you have more food

  • Reading serving size recommendations on food and drink labels

  • Eat slowly to enjoy your food and get full faster

  • Serving food on a plate or bowl to avoid eating it straight from the package

  • Request a lunch portion or half order when dining out

move

Black woman trains with a personal trainer

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Getting active is also important to achieving your weight loss goals. More importantly, it’s an essential part of a healthy lifestyle.

According to the CDC, exercise is beneficial for many reasons. For example, it can reduce your risk of certain diseases, improve your mental health, strengthen your muscles, and of course, help you lose weight.

Black woman stretching with exercise ball for weight loss

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For inspiration, there are a number of ways to get active. Even just getting your body moving can help. You can take up a new sport like soccer or ice skating, or practice mindfulness with a yoga class.
And if you enjoy the great outdoors, hiking is a great way to increase physical activity while becoming one with nature.

Watch what you eat

Takeout foods that are bad for weight loss sit on a table

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Let’s be honest; Growing up can be tough. From doing chores around the house to making sure you get enough sleep, a woman’s job is never done.

Standing over the stove after work to cook a healthy meal is probably out of the question. So you can rummage through the fridge for something to eat after a long day.

Several forks holding french fries with ketchup

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Eating a slice of pizza every once in a while is perfectly fine. In fact, giving up on yourself can ultimately hinder your weight loss goals. But when your diet consists of fast food and takeout, it’s time for a change.

Keeping a food journal is a great way to keep track of your eating habits. And preparing meals on the weekends is helpful for monitoring your diet throughout the week.

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