Shedding Extra Pounds Made Easy

Weight loss is a common health goal that many Americans strive toward. A 2021 Gallup poll revealed that more than half of U.S. adults want to lose weight, and an average of 26% are actively trying to do so. But when it comes to shedding extra pounds, many people mistakenly believe that you need to spend countless hours in the gym, adopt restrictive diets, or make drastic lifestyle changes. Fortunately, you can lose five pounds or more in no time with some simple dietary adjustments. All it takes is knowing which foods to add more of to your weekly menu. We spoke with Gianna Masi, CPT, RDN, a certified personal trainer and registered dietitian with Barbend, who shares her top 10 foods to lose five pounds fast.

The Importance of a Calorie Deficit

"To lose weight, a calorie deficit must be present," states Masi. "How we get to that calorie deficit can vary from person to person and can include their preferences. Managing energy consumed per day is how we lose, maintain, or gain weight. To manage a loss or deficit, knowing what dietary items are low, moderate, or high in calories can be helpful."

Choose Lower-Calorie Swaps

When you want to lose five pounds, it's important to choose lower-calorie swaps for certain foods that typically contain a lot of unnecessary calories. These "calorie savings" help you shed pounds and can add up to your weight-loss goal, which in this case is five pounds.

Nutrition and Calorie Intake

Research suggests that nutrition and calorie intake are the most critical factors in the initial stages of weight loss, like when you're looking to melt a quick five pounds in time for that beach vacation. But weight loss isn't just about how you look. By incorporating the foods below into your diet and keeping an eye on your calorie intake, you can quickly shed extra weight and feel amazing from the inside out.

The Top 10 Foods for Fast Weight Loss

1. Salad Dressings

Choosing the right salad dressing can be a game-changer when aiming to shed pounds. Opt for vinaigrettes or homemade options with olive oil and vinegar, which provide flavor without excessive calories and unhealthy fats.

2. Dips

Make your own hummus or Greek yogurt-based dips instead of buying calorie-dense store-bought dips. These alternatives provide protein and nutrients without sacrificing taste, helping you enjoy dips without the extra calories.

3. Soups

Incorporating homemade soups loaded with veggies and lean protein can help support your weight-loss goals.

4. Popcorn

Believe it or not, popcorn can be a guilt-free snack when prepared correctly. Skip the buttery and heavily salted versions, and opt for air-popped popcorn seasoned with herbs or nutritional yeast. This whole-grain snack is low in calories and high in fiber, making it an excellent option for those trying to lose weight.

5. Egg Whites

Egg whites are a protein-packed, low-calorie option for quick weight loss. Whether scrambled, boiled, or used in omelets, egg whites offer a lean source of protein that keeps you feeling full.

6. Chicken Tenders

To include chicken tenders in a weight loss-friendly meal plan, look for lean cuts, trim the excess fat, and bake or grill them instead of frying.

7. Unsweetened Applesauce

With no added sugars, unsweetened applesauce can be a healthier alternative to snacks or desserts high in added sugar. Use it as a topping, mix it into recipes, or enjoy it on its own for a flavorful and guilt-free addition to your weight loss plan.

8. Pasta

Surprisingly, pasta can be part of a weight-loss strategy when chosen wisely. Look for whole-grain or legume-based pasta for added fiber and nutrients. Combine it with plenty of vegetables and lean proteins while moderating portion sizes to create a satisfying and balanced meal that aligns with your weight loss goals.

9. Pizza

Yes, you read that right. Pizza can still be on the menu when you're aiming to lose weight. Choose whole-grain crusts, load up on veggies, and opt for lean protein toppings.

10. Oil Spray

An oil spray can be a handy tool in the kitchen that helps reduce calories and support healthy weight management. You can add flavor to your dishes with just a few spritzes without excess calories.

By incorporating these 10 foods into your diet, you can lose five pounds or more in no time. Remember, weight loss is about making sustainable changes and finding healthier alternatives to your favorite foods. So go ahead and enjoy your journey to a healthier you!

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