Try strength training three to four times a week. If you’re new to lifting weights, a trainer may be able to help you get started. Make sure your doctor is also aware of any new exercise plans.
If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health.
Both cardio and weightlifting may help with weight loss and offer lots of other health benefits.
Resistance training, such as weightlifting, is a great option for losing weight. If that’s not possible, cardio workouts are also effective.
If you opt for a low carb eating plan, it’s not necessary to count calories as long as you keep your carb intake low and eat mostly protein, fat, and low carb vegetables.
If you find yourself not losing weight, you may want to keep track of your calories to see if that’s a contributing factor.
If you’re sticking to a calorie deficit to lose weight, you can use a free online calculator like this one to estimate your calorie needs.
You can also download free, easy-to-use calorie counters from websites and app stores. Here’s a list of 5 calorie counters to try.
Note that eating too few calories can be dangerous and less effective for losing weight. Aim to reduce your calories by a sustainable and healthy amount based on your doctor’s recommendation.
Counting calories may be a helpful tool for some, but it may not be the best choice for everyone.
If you are preoccupied with food or your weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder.
Talk with a qualified healthcare professional, such as a registered dietitian, if you’re struggling.
Lose Weight FastYou can also chat, call, or text anonymously with trained volunteers at the National Eating Disorders Association helpline for free or explore the organization’s free and low cost resources.
Counting calories isn’t usually needed to lose weight on a low carb eating plan. But if you’re not losing weight or on a reduced calorie eating plan, calorie counting may help.
Let Healthline's team of nutritionists recommend snacks based on your dietary restrictions and food preferences
Let Healthline's team of nutritionists recommend snacks based on your dietary restrictions and food preferences
Eat a high protein breakfast. Eating a high protein breakfast could help reduce cravings and calorie intake throughout the day (16Trusted Source, 17Trusted Source).
Limit sugary drinks and fruit juice. Empty calories from sugar aren’t useful to your body and can hinder weight loss (18Trusted Source, 19).
Stay hydrated. Drink water throughout the day and aim for half your body weight in ounces (20Trusted Source).
Choose weight-loss-friendly foods. Some foods are better for weight loss than others. Here is a list of healthy weight-loss-friendly foods.
Eat more fiber. Studies show that eating fiber may promote weight loss. Find fiber in whole grains, fruits, vegetables, nuts, seeds and these other high-fiber foods. (21Trusted Source, 22Trusted Source, 23Trusted Source).
Drink coffee or tea. Caffeine consumption may help boost your metabolism. No need to go overboard on caffeine though and be mindful of adding sugar to these drinks (24Trusted Source, 25).
Base your diet on whole foods. They tend to be nutrient rich, more filling, and less likely to cause overeating than processed foods.
Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones (26Trusted Source).
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