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 achieved your summer body yet, there’s still time.
The Obsession With Weight Loss
When singer Adele debuted her new weight loss, some fans lost their minds. And when Lori Harvey showed off her lean and toned physique, many took to social media to talk about it. As a result, both women sparked a number of think pieces and heated debates online.
And this isn’t 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 surgery.
Even though celebrities such as Lori Harvey or Doja Cat are ‘body goals‘ to some, others are just as happy in their own skin. More and more women are realizing that they’re good enough the way they are.
Body positive celebrities like Lizzo and Serena Williams are showing us that beauty comes in many forms. As more body shapes and sizes are celebrated, perspectives surrounding “the perfect body” change.
Weight Loss, the Healthy Way
Feeling comfortable in your skin is great, and being healthy is even better. If you want to get right for the summer, it’s important to do it the right way. Here are six tips for losing weight quick, fast, and in a hurry:
Editorial note: Information presented in this article is meant to be informative in nature, and not meant to be a substitute for professional medical advice. Consult a licensed physician before undertaking any weight loss regimen. And if you, or someone you know, suffers from disordered eating, help is available. Contact the National Eating Disorders Association (NEDA) for resources, support, and treatment options.
Cut Sugar From Your Diet
Sugar is everywhere — in candy, soda, and even bread. And while we love ice cream, the sugar that makes it so tasty isn’t too kind on 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.
Be mindful of natural sugars, too. You can find sugar in many foods and drinks, but did you know sugar is in healthy foods like fruits and vegetables? A majority of produce contains sucrose, the scientific name for sugar. Even though fruits and veggies are important, try to avoid overeating ones high in natural sugar, like mangoes and grapes.
Consider your overall calorie intake when limiting sugar. Rather than swapping that donut for flavored yogurt, opt for oatmeal instead.
Eat More Fiber
Fiber is also found in a lot of food sources, such as beans, whole grains, and dried fruits. You may have even seen your grandma drink a big glass of prune juice from time to time. But she’s actually on to something because fiber provides ample health benefits, some of which include:
- Controls blood sugar levels
- Lowers cholesterol levels
- Maintains digestion
- Regulates bowel movements
Upping your fiber intake can also help you lose weight because it keeps you feeling fuller for longer. And as a result, you’re not as quick to reach for that bag of chips.
Fiber supplements provide a good way to increase your fiber intake. They come in many forms, including capsules, powders, beverages, and even gummies. But before you start shopping for any supplement, consult your doctor to ensure that it benefits your health and fitness goals.
Drinking water is an essential part of maintaining your health and body. After all, the average female body is made up of 55% water, according to a report from the United States Geological Survey. Because of this, doctors recommend that women drink 2.7 liters of H2O daily.
Drinking water is helpful for weight loss, too. Unfortunately, we tend to think we’re hungry when our bodies actually need water. To counter this, many medical and health professionals suggest pouring a glass of water before meals to discourage unhealthy overeating.
Not to mention, water is important for weight loss because it helps the body metabolize fat and carbohydrates. So if you want to lose weight the right way, drink up!
Consider Your Portions
Moderation, moderation, moderation. You’ve probably heard it a million times before, 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 turn into the whole bag. And before you know it, you’re ordering takeout from DoorDash.
Food is woven into the fabric of society. From elementary school pizza parties to massive wedding cakes, food is a beloved 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 variety of ways, including:
- Using a small plate to trick your mind into thinking you have more food
- Reading serving size recommendations on food and beverage labels
- Eating slowly to enjoy your food and get fuller, faster
- Serving foods onto a plate or bowl to avoid eating them straight from their packaging
- Requesting a lunch portion or half order when eating out
Becoming active is also important for achieving your weight loss goals. More importantly, it’s an essential part of leading a healthy lifestyle.
According to the CDC, exercise is beneficial for many reasons. For example, it can lessen your risk for certain diseases, improve your mental health, strengthen your muscles, and of course, help you lose weight.
For inspiration, there are a number of ways to get active. Even just getting the body moving can help. You can take up a new sport like soccer or ice skating or practice mindfulness at a yoga session.
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
Standing over the stove to cook a healthy meal after work is probably out of the question. So you might raid the fridge for something to eat after a long day.
Having a slice of pizza is perfectly fine to indulge in from time to time. In fact, depriving yourself can eventually hamper your weight loss goals. But when your diet is comprised of fast food and takeout, it’s time for a change.