By Susie Burrell

We’re so used to instant gratification in our fast-paced lives, often expecting quick fixes across all aspects of our lives, including weight loss. While there are many diets and programs out there spruiking rapid weight loss and immediate results, few of them are sustainable so, don’t tend to keep the weight off long term.

While there is a place for juice cleanses, extreme fasting, and zero carb diets, these can often cause more harm than good.

So, if you want to drop a few kilos as quickly, it’s important to do it the right way. So, here I’m sharing some proven ways to support relatively quick weight loss, the sustainable way.

Start the day early

While fasting regimes suggest eating within specific restricted periods and for several hours after waking, there is also good reason to give your metabolism a decent boost each morning with a protein-rich breakfast within an hour or two of waking.

The idea is to eat more calories throughout the first half of the day and keep it lighter in the second half of the day to help support fat metabolism overnight. Protein-rich breakfasts can include a couple of eggs with wholegrain toast, protein toast or Greek yoghurt with berries.

Susie Burrell is one of Australia’s leading dietitians, with 2 Honours degrees in Nutrition & Dietetics and Psychology. She is well known for her practical, easy to understand approach to diet, nutrition and wellbeing.

Load up on the low cal veggies

One of the easiest and most effective ways to drop a few kilos is to increase your intake of salad and veggies. By doing this, you can enjoy a full plate of nutrient-rich food with minimal calories. Think a veggie juice or eggs with veggies for breakfast, a salad or soup for lunch and 1/2 a plate of mixed veggies at dinner time.

Swap out a meal

Another proven weight loss strategy is to swap out a meal each day for a formulated meal replacement product such as a BioSlim. Very Low-Calorie Diet are nutritionally complete meals that are scientifically formulated to contain all the nutrients with far fewer calories.

These programs are designed to support a consistent, significant reduction in calorie intake over time while providing sustainable weight loss as a result.

While a VLCD is a relatively strict program that generally requires the supervision of a health professional, they typically deliver faster results than traditional dietary approaches. Its quick and effective results mean that it can also be incredibly motivating to keep pursuing your weight loss goals. Additionally, we know that quick weight loss is indicative of sustained and successful results.

One of the easiest and most effective ways to drop a few kilos is to increase your intake of salad and veggies.

Cut the liquid calories

Whether it is smoothies, juices, coffees, wine or soft drinks, liquid calorie intake is not compensated for, meaning when we drink our calories, we do not automatically eat less. In addition, a constant flow of liquid sugars can wreak havoc with our natural hunger and fullness signals. As such, a simple way to slash calories and promote fat metabolism is to keep your intake of liquid calories to a minimum.

So, if you love coffee, go for a piccolo, or choose herbal tea, water or vegetable juices instead.