How to Lose Weight Fast: 13 Simple Steps, Based on Science

1. Make sure you know what your motivation is, what are your goals? If you have a clear goal, be that fitting in a dress or outfit you used to be able to, or losing a set amount of weight, having a clear goal will allow you to measure and aim your weight loss.

2. Research shows that aiming to lose 5-10% of your body weight, is normally a realistic goal. Maybe in your plan, aim to lose this percentage insmall man-ageable steps. Even if you cannot lose weight, maintaining a stable weight is better for you than gaining more weight.

3. Make a plan, and stick to it as best you can. Try to qualify what you are going to do, what you want to lose, and how you are going to do this.

4. Keep a written record of your food. By writing down what you have eaten, and also what your thoughts or motivation for eating something are will enable you to see if you have any bad habits, or if certain emotions or things which happen to you, are making you eat certain foods possibly.

5. Make your goals realistic, if you set unrealistic goals, and you fail some of those goals, you will potentially fail to lose weight overall. If your goals and steps are realistic, the better chance of you sticking to your diet plan.

6. Avoid ‘trigger’ eating. This is when certain smells or situations trigger you to eat. By keeping the food diary as mentioned in tip 5, you will see what these triggers are, and learn to avoid them.

7. Think hard about everything you eat. Try to analyse everything you eat. By thinking of what you are eating, even if you do eat and give in to temptation, at least you will know what you eat, why you eat it, and hopefully how to avoid eating it, if it was outside of your set planned meals.

8. If you get a craving, the best thing to do to avoid giving in to the craving is to give yourself something to do to distract yourself. You could do a chore, go for a walk, ring a friend, anything to fill your time and distract yourself from eating.

9. Plan and eat regularly. By having set planned meals you will be able to sticj to your diet more easily. Having breakfast, a set lunch and set evening meal, you will know what you are going to eat, and when.

10. Plan healthy snacks. Both as a treat, and also for craving times. Ideally have some fruit, or vegetables to hand, which can be a healthy alternative snack.

11. Don’t give up if you have a small failure. Just because you maybe give in to a craving, don’t give up, you have not failed overall. Giving in is not an option, and losing one battle does not mean you will lose the war.

12. You ARE allowed foods you like. Don’t cut out everything you love. If the food is not particularly good for your diet, just don’t have so much of it, have a small portion, but don’t cut it out altogether. This will help you stick to your overall diet.

13. Make sure you have some support. If you try to do this diet all on your own, you will find it much harder. Having someone support you, be that a family member or friend, will make dieting so much easier. They will encourage