What’s the fastest way to lose weight? Ask any dietician, and they’ll say the same thing: slow and steady wins the race when it comes to weight loss. Losing weight fast can backfire big time, setting you up for failure with extreme dieting and unhealthy methods that you can’t maintain over time. That doesn’t mean you shouldn’t try to lose weight as quickly as possible – but it does mean that you need to do it right, or you could end up right back where you started before you knew it!

1. Not Eating Enough

Most fad diets require extreme caloric restriction in order for you to see results. If you’re not eating enough, it can be tempting—maybe even necessary—to break your diet. After all, if there isn’t food, you can’t eat it. There are ways to eat a lot without eating a lot of calories, like filling up on fiber-rich foods that are low in calories (vegetables) and high in volume (salads). Similarly, if you need more calories than your body needs right now, try supplementing with a meal replacement shake instead of binging on junk food.

2. Skipping Breakfast

Skipping breakfast isn’t just a rookie mistake, it’s probably one of our biggest time-saving bad habits. Eating breakfast can help control cravings and keep us fuller longer throughout the day. Not eating breakfast isn’t a guaranteed recipe for gaining weight, but research has linked skipping meals with overeating at dinner. And eating an early dinner is associated with an increased risk of abdominal obesity (aka a big belly). Make sure your first meal of the day is a hearty one: a high-fiber cereal or granola with low-fat milk will do you good.

3. Overeating Out-Of-Home

Eating out of home is one of life’s greatest pleasures. However, it’s easy to eat too much and consume more calories than you burn off—especially since many restaurants serve larger portions than we need. If you’re trying to reduce your calorie intake, consider skipping an appetizer or a second glass of wine with dinner. You can also try ordering half-size portions at restaurants; but be sure that you are still satisfied by your meal. In general, if you feel uncomfortably full after a meal, then you probably ate too much. To lose weight safely but quickly , try eating out less often and making better choices for food on your in-restaurant trips.

4. Lacking Motivation

Many overweight and obese people are so embarrassed about their bodies that they don’t want anyone—including their doctors or friends—to see them at their heaviest. This lack of motivation, paired with a poor diet and a sedentary lifestyle, is a recipe for obesity and other serious health problems. People who are overweight may not even realize how heavy they actually are because they’re used to seeing themselves every day in a mirror or through other people’s eyes. If you want to learn how to lose weight fast without sacrificing your sanity, you need to find your motivation first. It will be tough getting started if you can’t stick with it!

5. Blaming Everything On Genetics

Sure, you might have a hard time losing weight because of your genes. But, how long are you willing to accept that excuse? Think about it—at some point in your life, every single person has had a reason why they couldn’t be healthy or fit. It could be that you’re not overweight but that your parents were heavy. Maybe it’s because of work or family obligations. But if you want results and aren’t content with settling for an answer like my genes won’t let me, then figure out a way around those excuses!

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