Studies by Dr Brian Wansink, PhD., showed that people lost up to two pounds a month after making several simple changes in their environment, including:
- eating off salad plates instead of large dinner plates.
- keeping unhealthy foods out of immediate line of sight and moving healthier foods to eye-level in the cupboard and refrigerator.
- eating in the kitchen or dining room, not in front of the television.
“These simple strategies are far more likely to succeed than willpower alone. It’s easier to change your environment than to change your mind” Wansink said.
via Mindless Eating: Losing Weight Without Thinking.
If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.
If you want to lose weight faster, you’ll need to eat less and exercise more.
For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It’s very important not to cut calories any further — that’s dangerous.
Limiting salt and starches may also mean losing more weight at first — but that’s mostly fluids, not fat.
“When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started,” says Michael Dansinger, MD, of NBC’s The Biggest Loser show.
via How To Lose Weight Fast and Safely – WebMD – Exercise, Counting Calories, and More.