It’s natural to quickly shed a few pounds as soon as you start eating right and exercising. Initially, you may lose as much as three to five pounds per week, though some of that will be fluid, not necessarily fat. A steady weight loss of one to two pounds per week is ideal for keeping the weight off for good.
When you sit down and talk with your dedicated nurse practitioner, she’ll use some simple calculations to determine the ideal weight for your frame. The body mass index (BMI), for instance, is a starting point for determining your risk of developing chronic diseases based on your amount of body fat. This way you’ll know how much weight you need to lose and how quickly you can realistically expect it to come off.
Daily calorie requirements can vary from person to person. Once you have a goal weight in mind, your weight loss team will need to know all about your daily routine. You should be consuming enough calories from food to meet your nutritional needs and to support your activity level. It’s the excess stuff you need to cut out.
Some simple tricks can help flush out extra fluid, so you can look and feel slimmer right away. For starters, cut excess sodium from your diet. Sodium makes your system retain fluid, which ultimately makes that number on the scale climb.
Carbohydrates are similar. While every cell in your body needs carbs for fuel, carbohydrates naturally absorb water. When you have a lot of starchy foods in your diet, your body is likely carrying around a few extra pounds of fluid. Cut down on — don’t cut out — carbohydrates and you’ll get rid of some of that water weight.
You should also fill your plate with lots of non-starchy vegetables, like lettuce, peppers, onions, asparagus, and broccoli. These types of veggies fill up your belly, making you feel fuller, faster. Plus they’re full of fiber, which staves off hunger even longer.
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