As you might expect, weight loss is a two-way street.
In order for you to lose your excess weight, you first have to drop the weight, ideally a little closer to your target body weight. If you’re already not losing weight, but you are, the first thing you might do is try to eat less.
To keep it simple, consider an analogy. If you’re trying to lose a half gallon of water, you might say:
Eat more water.
Then you might want to “go for a nice swim.”
In this case, you probably won’t lose weight (we don’t know why, and it’s not really relevant). That’s why the second way to kick start weight loss is to cut back your calorie intake.
If you want to keep weight off, try eating less or cut back on your food intake, whichever works for you.
If you’re dieting or taking a calorie-restricted diet, these advice might make sense to you too.
If you’re not dieting or taking a calorie-restricted diet, consider this:
Then keep eating less.
This will allow you to eat fewer calories than when you were full or had a meal.
There’s no easy rule on how much to eat. This is based on personal preference and your body weight. For example, some people might think they should eat a little less just to feel fuller and more satisfied. Others might decide they need to eat less to lose weight.
In any case, you should try to eat fewer calories per day than you were eating before dieting or restricting food.
Can I still lose weight even if I eat less for two or more days in a row?
Yes. The key is to remember that most of what we eat is not going to help you lose weight.
Some foods won’t hurt you in the long run. These include:
Fruits and vegetables. Fruits and vegetables have a low glycemic index, meaning they don’t raise blood sugar quickly enough (fast insulin resistance). Studies have found that whole-grain breads and other whole foods have a low glycemic index, and have less than 20 percent glycemic index. The healthiest foods for losing weight are ones with a high glycemic index. A study in the Canadian Journal of Clinical Nutrition found that the highest glycemic index foods for weight loss were fruits, vegetables and whole grains