I am trying to lose 35 pounds and it is going so, so slowly — about a pound a week. Any shortcuts that will get me to my goal more quickly?
Bravo for working to reclaim your health. Losing a pound or two a week is a proven way to shed weight and keep it off. If you lose weight too quickly your body fights to retain and regain it. It's a simple matter of self-preservation left over from ancient times when quick weight loss was a sign you were in danger of starvation. That said, there are some pretty nifty ways to streamline your weight loss effort.
Ditch alcohol for a month: It's sugary and metabolism-slowing. Removing it initially (and always being moderate later) will help your efforts.
Time of Day
Don't eat after 7 p.m. and eat most of your day's calories before 3 p.m. Dr. Mike's book "What to Eat When" explains why timing your meals matters so much. Hint: It puts you in sync with your internal body clock—and that influences your weight gain—and loss.
Protein (and Fiber)
Eat lean protein from salmon and plants and fiber-dense foods like broccoli and 100% whole grains at every meal. That protects your digestive system, stabilizes your glucose levels, and helps retain and build muscle.
Stay well-hydrated with water. You may mistake thirst for hunger, making you eat more than you need. The rule of thumb is to never feel thirsty — and that means a basic daily intake of at least 64 ounces of water (food contributes some), increasing your intake as needed when you exercise and sweat.