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Losing 11 pounds in 7 days can be dangerous to both your physical and mental health. Learn about healthier and more sustainable ways to lose weight
Although it may be tempting to try to achieve fast weight loss using extreme methods, losing 11 pounds in 7 days can be dangerous to both your physical and mental health.
Not only are you likely not eating enough essential vitamins and nutrients your body needs to function properly, but any weight loss you achieve will also be temporary. When you starve yourself, your body compensates by lowering its basal metabolic rate.
In addition to being bad for your body, skipping meals or restricting your calories too much can also take a toll on your mental health and make you feel sluggish or depressed.
So instead of taking an unsustainable shortcut to weight loss, try to focus on a long-term strategy that gives you a better chance of achieving and maintaining a healthy weight.
9 healthy and sustainable ways to lose weight
- Avoid calorie counting: Calorie counting can take the fun out of eating and leave you feeling demotivated. Instead of focusing just on calories, increase your intake of quality, nutrient-dense foods such as fruits, vegetables, protein, and whole grains that can satisfy you and give you energy.
- Maintain a balanced diet: Try to balance your meals by keeping your plate ratio to 50% fruits and vegetables, 25% protein, and 25% whole grains. Dividing your plate into these proportions can help you ensure that you are getting enough nutrient-dense food but limiting carbs and sugar. Non-starchy vegetables, such as spinach, asparagus, and celery are high in fiber, which slows digestion and keeps you feeling full for longer. Skinless poultry, eggs, seafood, and tofu are good sources of protein, which are also key in helping control cravings.
- Avoid skipping meals: Whatever you do, don’t skip meals or ignore your hunger. Eating at regular intervals throughout the day helps regulate your blood sugar levels and prevents spikes and crashes that occur when you eat huge meals on an empty stomach. Some dieticians recommend eating every 3-4 hours, as eating smaller amounts more frequently can keep your metabolism running smoothly and provide your body with enough energy.
- Reduce your salt intake: Eating foods high in sodium can lead to water retention. To support your weight loss efforts, limit your salt intake and avoid processed foods that contain a lot of sodium.
- Drink more water: Sometimes, your body can mistake thirst for hunger. Staying sufficiently hydrated not only helps your body to function properly but also helps curb your appetite and reduce the risk of overeating during regular meals.
- Choose healthy snacks: While you don’t want to starve yourself, you also want to make better dietary choices, especially when it comes to snacking. Instead of snacking on chips or cookies, opt for a handful of nuts or berries.
- Manage stress: Stress can affect your eating habits. Instead of stress eating, find other ways to decompress, whether it’s meditating, walking, or taking a bath.
- Get enough sleep: Not getting enough quality sleep can throw off the balance of your hormones, particularly the ones that regulate hunger. Try to get at least 8-9 hours of sleep at night to make sure you have enough energy the following day.
- Exercise more: Exercise is more than just a way to burn calories you’ve eaten. It’s essential for your mental health and overall well-being. Find a workout you enjoy, whether it’s walking, dancing, or simply doing something physical, and try to do it for at least 30-45 minutes a few times a week.