10 Tricks to See Weight-Loss Results Fast

When it comes to shedding pounds, slow and steady wins the race. Whilefad dietsmay lead to rapid weight loss, these restrictive plans are hard to stick with, and the weight inevitably creeps back once you fall off the wagon. As you've heard time and time again, achievingweight loss you can maintainrequires a permanent lifestyle change.

This is often easier said than done. Committing to ahealthy diet and fitnessregimen can be a challenge, especially when you don’t see the meaningful results you're hoping for in a relatively short period of time. To keep you motivated and working toward your goal, we consulted the健康专家for some of their best tricks for getting — and seeing! — results quickly. Whether you have five or 50 pounds to lose, these tried-and-true tips will encourage you to stick with it.

Studies have shown that people whoweigh themselves regularlyare most successful at losing weight and keeping it off. When is thebest time to weigh in? I advise my clients to step on the scale on Fridays and Mondays. People tend to stick to theirhealthy habits在本周和放松缰绳微微the weekend. Weighing in on Friday will reveal the results of your hard work during the week and encourage you to carry the habits into the weekend. If you’ve indulged over the weekend, your Monday weigh-in may reveal a few extra pounds and motivate you to get right back on track. Try keeping a chart to record patterns in weight fluctuation throughout the week, which will help you make smarter diet andexercisechoices to meet your goals.

Plate sizes have certainly changed over the years, increasing in diameter just like our waistlines. Our great grandmother's dinner plates looked like today's salad plates. “We're all visual, and it's so much easier to eat the right portion and feel satisfied when we eat on smaller plates,” saysCheryl Harris, MPH, RD, holistic nutrition coach in Virginia. If you’re eating in a restaurant that's using plates the size of manhole covers, try ordering your own salad or appetizer and sharing a main dish. When dining out alone, ask the server to wrap half your dish in a doggy bag before it's served, and enjoy the rest on a smaller appetizer plate — you'll never know what you're missing!

When adopting a healthy-eating plan,saladsare a nutritional no-brainer. But while loading up on non-starchy veggies is a smart choice forweight loss, it can also leave you feeling deprived, leading to binge-eating later on. To keep salads satisfying, add a crunchy, creamy, or sweet element, like nuts and seeds,avocado, or dried fruit. And be sure to top salad with a filling protein like grilled chicken or fish.

Reaching for a bottle of water before you sit down to eat may help youshed those poundsfaster.Research in the August 2015 Obesity journalfound that obese patients who drank 500 milliliters (a 16-ounce bottle) of water 30 minutes before eating lost almost 3 pounds more than those who did not. Even more promising is that those who pre-loaded with water before each of the three main meals lost an average of 10 pounds over a 12-week period (compared to a 2-pound weight loss for those who preloaded before just one meal, or not at all).

Sipping on water throughout the day “helps to prevent overeating caused by mistaking the thirst cue for hunger,” says Vanessa Stasio Costa, RDN, a nutrition consultant in New York City. You can keep water interesting by addingflavored ice cubes, or fruit slices and herbs.

You don't have to join an expensive health club or spend hours in the gym to get in shape. Simply adding somestrength-training exercises, like biceps curls and pushups, to your routine can have a big impact on how you look and feel. "A few weeks in, even before you start seeing results, you're going to feel stronger," saysCaroline Kaufman, MS, RDN, a nutrition consultant in Los Angeles. "It will be easier to carry groceries, or you'll finally be able to throw that heavy suitcase into the overhead bin like a pro." These exercises are easy to perform, can be done in the comfort of your own home, and can be squeezed into your schedule whenever you have a few extra minutes. As you build muscle, become more toned, and lose inches, these physical changes will keep you motivated.

If you have a tendency to overeat at cocktail parties, "choose a non-caloric beverage when first arriving, and delay eating anything until you've had a chance to look over all the choices," suggests Lorraine Matthews-Antosiewicz, MS, RD, a food and nutrition expert in New Jersey. By scoping out what's available, you can determine which indulgent treats you want to splurge on and which lean, filler foods will help fill you up. Holding a low-calorie beverage in one hand and a bag in the other will prevent you from mindlessly grazing. "Select one or two hors d'oeuvres that you really want and then wait until the cocktail hour is almost over before putting them on your plate, especially if a meal is to follow," says Matthews-Antosiewicz. You will have to set down what you are holding to fill your plate, which will keep you mindful about what, and how much, you're eating.

Savoring each bite of food, and paying attention to the taste, texture, and temperature, helps you eat less because you’ll be more in tune with your hunger and satiety levels. "Simply putting down your utensil between bites of food could prevent you from mindlessly 'shoveling in' more than you need," says Sara Haas, RD, and chef. Haas suggests that you take a bite and then let your fork relax next to your plate while you chew.Mindful eatinggives the body time to signal that you're full and aids in digestion.

Although treats like chocolate, candy, and cookies may look beautiful on your countertop in clear glass jars, having them front and center will make them a constant temptation. "Keep [treats] in very inconvenient places — like in your garage or in hard-to-access areas of your kitchen," suggests Julie Upton, MS, RD, blogger at Appetite for Health. "If you keep them in your fridge or pantry, cover them with aluminum foil so you can't see the food and won't be as tempted by it."

You tell yourself you're not going to orderdessert, but the minute you see the fudgy chocolate cake delivered to the table next to you, all your good intentions go out the door. To help you ward off temptations,Abbey Sharp, RD, a nutrition consultant in Toronto, recommends having a treat waiting at home. "Before you go out to eat, put aside a portion-controlled sweet for yourself at home, like a small cookie or a square of melteddark chocolate用新鲜的berries," says Sharp. Or try whipping up a dessert for the entire family, like a light angel food cake with fresh berries, that will give everyone something to look forward to.

Another trick to encourage mindful eating is to focus on the taste of food instead of the activity you're doing while eating (like staring at a TV screen or reading emails). "Cultivate [your] taste buds by focusing on the first three to six bites of food," says有博克,女士,RD, a speaker and wellness coach in Minneapolis. "Taste buds are chemical sensors that get tired very quickly, so unless you're very hungry, the first few bites of a food will taste better than the next few bites. After a larger amount, you may actually have very little taste experience left." By savoring the early bites, especially when it comes to rich foods like chocolate and cheese, you willsatisfy hunger and cravingswithout eating large portions.