Losing weight is always a challenge. Whether you’re preparing for a wedding, vacation, or if you just want to fit into your favorite pair of jeans again, kicking those couple of pounds will take time and dedication. 

For fast results, here are 5 ways you can lose 5 pounds this month!

LIMIT PROCESSED FOOD 

A lot of the processed and ultra-processed food makes healthy food unhealthy because it removes the fiber and makes the food more calorie dense from sugar, and fat.  And they add chemical preservatives, sugar or salt to make the food last longer. 

1 medium size baked potato (approx 170 grams) provides 161 calories whereas a small McDonald’s fries (approx 80 grams) provides 230 calories and large McDonald’s fries (approx 150 grams) provides 480 calories.  And the same amount of potato chips in grams will give you 911 calories.  

Limiting your processed food intake will give you a more wholesome approach to your diet.

EAT MORE PROTEIN FROM HEALTHIER SOURCES

Consuming more protein from plant sources is an easy way to help you feel full without storing excess weight.  Protein is a macronutrient that is not stored in excess, but it can be converted to fats if it is in excess.  How much do you need? 

• It is recommended that 10-30% of your calories should be from protein, so if you need 1,500 calories per day, that’s 140-450 calories from protein or 35 to 112.5 grams. 
• The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kg weight.  For a person who weighs 150 lbs (approx 68 kg), should consume about 54 grams of protein per day.  For older adults, around 40 years old and above, you may need a higher amount of protein together with exercise to maintain muscle mass.  protein can be increased to 1-1.2 gm per kg weight, so if you weight 150lbs (approx 68kg), you need about 68-81.6 grams of protein per day.    

Texas Roadhouse 12 oz ribeye steak provides 960 calories and 78 grams of protein whereas half a cup of firm tofu provides 181 calories and 21.8 grams of protein.  Also, there are many other vegetables that have good sources of protein like: 1 cup of lentils provides 230 calories and 18 grams protein, and 1 cup of most cooked beans have about 245 calories and 15 grams protein.  These are also packed with fiber and starches and good fats.  

Fish, chicken breasts, and egg whites can also be good sources of proteins.  

START EXERCISING

 Diet will take you pretty far, but the real kickstart will occur when you start exercising. Do the simple things like going on the treadmill, basic strengthening exercises, or joining a new yoga class. You could also swim, enjoy neighborhood sports games, or play with your kids. The style of exercise doesn't matter. Be patient, have fun, and you will lose weight. 

EAT MORE FIBER

Fiber is an indigestible source of carbohydrates. Consuming it in larger quantities can help you to feel full and stay feeling full longer.  Eat a variety of vegetables and fruits, think of the different colors of the rainbow, that’s the vegetable and fruit diversity that you should eat.  This can promote healthier gut microflora which has plenty of health benefits as well.  Fiber will lower your net carbohydrate count, lower cholesterol, and lead to greater success in weight loss.

EAT SPICY FOODS

Eating spicy foods like garlic, pepper, and cayenne will help to increase your metabolic rate in a very natural way. That's because of an ingredient called capsaicin which can help to elevate the heart rate without having an effect on blood pressure - perfect for that extra kick in weight loss. 

Remember, sustainable weight loss takes time and consistency. Implement these strategies, stay focused, and celebrate small victories along the way. You've got this! 💪✨