5 Rules That Speed Weight Loss

Trying to shed a few pounds (and keep them off)? Do it the right way – these tips can help.
weight loss

Healthy style

Green apple bounded with measuring tape with two dumbbells and bottle of water behind

Trying to shed a few pounds (and keep them off)? Do it the right way – these tips can help.

Rule #1: Eat!

Taking in fewer calories will promote weight loss, but cutting back too much can bring your metabolism to a screeching halt. Slow and steady is best: reduce your current intake by about 500 calories per day to lose one a pound per week.

Rule #2: Move

Regular physical activity keeps your metabolism working at a higher rate. Increasing your lean body mass also means you’ll burn calories more efficiently. Try to get in at least 30 minutes of physical activity each day.

Rule #3: Unplug

Research supports that eating meals while distracted by the computer, phone or TV can lead to overeating. Take a break! Enjoy food with nothing but family conversation or some peace and quiet.

Rule #4: Hydrate

Lack of fluids can lead to dehydration and fatigue. Stick to primarily calorie-free drinks to help with weight loss.

Rule #5: Get Some ZZZZZZ’s

Sleep deprivation can trigger increased activity of the hormones that promote eating. To make matters worse, it’s harder to make healthy choices when you’re tired. Avoid late-night munchies (those calories add up fast) by closing the kitchen and hitting the pillow.

You Might Also Like:

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana's full bio »

Next Up

Unexpectedly Helpful Foods for Weight Loss

Focusing on these foods may help you peel off the pounds more quickly.

Do Diet Drinks Actually Help With Weight Loss?

A new study shows that no- or low-calorie sweetened drinks can be just as, if not more, effective as swapping in water in place of sweetened drinks.

Here Are the Best Fats for Weight Loss

Good-for-you fats exist, and you need to start eating them.

Should You Take Diabetes Drug Ozempic for Weight Loss?

Improper use of the drug has led to a shortage.

7 Foods to Include in a Weight Loss Diet

Don't waste your money on secret potions and potentially dangerous supplements to lose weight. Including these real foods in your diet is a safer way to lose weight.

Why You Shouldn’t Take Berberine Supplements for Weight Loss

An expert explains why you should think twice before taking what is being called "nature’s Ozempic" on social media.

Everything You Want to Know About Alcohol and Weight Loss

If I quit drinking will I lose weight? This dietitian is six months sober and digging into the research.

What Parents Need to Know About the AAP’s New Weight Loss Guidelines for Kids

We asked registered dieticians to break down the American Academy of Pediatrics’ recently released guidelines, which are the first of their kind in 15 years.

5 Food Safety Rules for Eating Outside During the Summer

Warmer months means spending more time outdoors. Here's what to know when you bring your meal outside.

Ask the Dietitian: Does Lemon Juice Speed Weight Loss?

Is lemon juice the secret to speedy weight loss? This tart citrus fruit may not contain the miracle you're looking for.