1. Limit sodium intake. High amounts of sodium make your body retain water. The American Heart Association recommends that individuals eat less that 1,500 mg of sodium per day. On days leading up to important events, aim to consume less than 1,500 mg to get rid of excess water.
“The more you deprive yourself of the foods you love, the more you will obsess over them and the more likely you are to overeat and binge on them,” Zeitlin says. If you give yourself permission to keep eating your favorites, you can satisfy your cravings without overeating. If you’re focusing on eating nutrient-rich, good-for-you foods the majority of the time, that cookie or doughnut or ice-cream sundae is not going to stop you from losing weight. Also, enjoying what you consume is healthy too.
You don't need to count calories, cut calories, or drop carbs to quickly change the way you feel in your body. There are healthy and sustainable ways to reduce bloating and feel fitter (if that's your goal) without deprivation. After all, weight loss is not the same as fat loss. It's relatively easy to drop a few pounds of water weight, but if you're looking to change your body composition, that will come down to tweaking either your calories in our your calories out (or both). Ahead, the best expert hacks for speeding up your metabolism and upgrading your daily routine in a matter of days.
“The whole thing is based on the idea of restriction, which is just so detrimental to health,” says Danielle Marks Williamson, RDN, founder of Diets by Dani. What’s so bad about it? Well, let me count the ways, friend.
Under eating prevents you from getting important vitamins and nutrients that keep your body functioning properly, Williamson says. It can throw your blood sugar out of whack and leave you feeling sluggish and unable to concentrate. Dieting can literally make it hard to think straight.
If you focus on the quality of food, there’s a good chance you’ll eat more nutrient-dense options that leave you satiated , adds Lauren Sullivan, a registered dietitian with Cleveland Clinic’s Center for Human Nutrition. This can translate to naturally eating fewer calories without having to overthink it.
Exercise can be any type of movement—walking or dancing absolutely counts. Basically, just get moving however you can. When you engage in physical activity you enjoy, you’ll want to do more of it. And it’s good for much more than weight control. Exercise is great for your heart, mental health, and overall well-being.
Drinking water can also help you get more in tune with your hunger cues. “Our bodies tend to feel hungry when we’re actually thirsty, so when you’re not drinking enough water throughout the day, you might think you’re hungry and reach for extra snacks when really you just want a glass of water,” Zeitlin explains. If you know you’re a hydration queen, you’ll know a hunger pang means you’re actually hungry and need to eat.