Do you want to lose weight quickly by changing your diet? We'll reveal how you can do it without your metabolism being harmed.

#1. Increase Protein Intake
Protein is essential to keep you full and satiated, even if you eat fewer calories. Research has shown that eating a high-protein breakfast can help you minimize your caloric intake throughout the day by beginning full and fuel-filled.
Having enough protein each day is important to keep your muscles and metabolism balanced during weight loss, whether you're in a fast-fixed or long-term mindset. Make sure that at every meal you take always have some chicken breast, lean ground turkey, fish, seafood, or tempeh that is the size of a card deck. Choose 2 eggs, 1/4 cup of nuts or 3/4 cup of Greek yogurt or cottage cheese for your protein needs and stay full and look lean while you snack.
Protein is also important as you lose weight to preserve muscle mass. If you cut calories dramatically and drop weight too quickly, your muscles will be able to suffer. Your body is beginning to fuel itself from lean tissue like muscles and organs, and your metabolism is slowing down to conserve energy.

#2. Drink Plenty of Water Before Meals
Drinking lots of water seems counterintuitive when you want to lose weight quickly — especially water weight — but staying hydrated is one of the most important steps you can take to lose weight. People often mistake hunger thirst, so staying hydrated enables you to be more in touch with the times when you're hungry, rather than just thirsty. And, once you drink enough water, a lot of good things happen to your body.
It has also been shown that when you take a glass of water before a meal leads to increased weight loss by reducing the amount you consume at meals. It's tough for your eyes to be wider than your stomach when you're packed with plenty of water! Staying hydrated also promotes good digestion, so it is less likely that you will end up backed up or bloated.

#3. Sleep A lot
Aim to sleep every night for at least seven hours. Try to go to bed and wake up every day at the same time. What's the reason? Ever notice how when you're exhausted you start craving donuts and drive-thru breakfasts? Your hormones are thrown out of balance when you don't get enough sleep. In fact, running on no sleep can drive the hormones that make you want to eat while pushing down the hormones that signal fullness— and that's a weight gain recipe. It's a lot easier to make healthy decisions and stay on track when you're well-rested.

#4. Load Up On Veggies That Are Not Starchy
If you want to lose weight over the long haul, face it, the best bet is to make lifestyle changes that are permanent, long-term. But sometimes life comes to you quickly and you need a quick solution. One smart change in lifestyle is eating plenty of veggies— especially for someone seeking weight loss. Vegetables are packed with nutrients and provide plenty of calorie-filled protein. Plus, non-starchy veggies have a high water content, and they hydrate you when you fill-up — the perfect weight loss mix.
Carbohydrate veggies (such as potatoes) and processed whole grains (such as whole-wheat bread) are foods that I would normally recommend to eat in moderation as they provide plenty of nutrients, fiber and healthy carbs. High-carb foods, though, aren't your best friend when you're trying to drop water weight. Essentially, it replaces them with water as the body absorbs excess carbs. The way to go is to replace carb-heavy foods with non-starchy veggies that still have filling fiber without the same amount of water retention. You can substitute the starchy carbs for more non-starchy vegetables for a week before your case to gain some water weight.
At least half of your plate should be packed with non-starchy veggies

#5. Reduce Salt Intake
Cutting back on salt is another healthy change that will help you look healthier. Sodium allows the body to hang on to excess water, and eating a high-salt diet ensures that you are likely to retain more water weight than you need. If you're in a hurry to quickly lose weight, cut as much salt as you can. That means keeping the salt shaker dissolved and avoiding processed and packaged foods, where it is almost inevitable to add salt.
Instead of dining out before your big event, try making food from scratch to further limit sodium and combat bloat. Sodium levels tend to be through the roof even in safer restaurants.
Avoiding salt doesn't mean it has to be bland for your food.


#6. Keep Your Meals Lighter at Night
Research shows that eating later can lead to slower weight loss, while eating a larger breakfast meal and smaller meals throughout the day can help you lose more weight! And while we won't tell you to limit yourself to no food after 6 p.m., it's important to consider which time of day you're most tempted to battle.
Late-night refrigerator raids are a failure for many men, leading to wasted food and needless calories. If you wake up motivated to eat healthily, but lose steam by the end of the day and end up with a large takeout order, planning evening meals ahead of time will sidestep the problem.


#7. Avoid Gas-producing Food
Would you like to learn how to quickly lose weight and effectively reduce bloating? Evict gas-forming foods that contribute to your sudden increase in weight. Examples of gas-producing food such as beans, lentils, onion, pears, wheat e.t.c.
You swallow more often than you would without a piece of gum in your mouth while you chew gum. Some of the things you drink are water, which can get stuck, making you feel bloated. Most sugar-free gums are made from sugar alcohols, which in some people can also cause gas.
Soda and diet soda often have gas-forming sugars or alcoholic sugars— plus, they are carbonated. The bubbles that are stuck in the fluid can make you feel bloated.

cc: seun

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