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**How can I safely and effectively lose weight without relying on extreme diets or strenuous exercise routines?**

Drinking water can increase calories burned: Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 2430 for an hour.

Eating a large breakfast: Eating a large breakfast and a small dinner may help with weight loss, as the body burns more calories in the morning.

Decreasing processed foods and added sugar: Decreasing intake of processed foods and added sugar can help a person lose weight in 7 days.

Regular physical activity: Regular physical activity, in addition to calorie restriction, can help give a person the weight-loss edge.

Low-carb or high satiety diet: Consider starting a weight loss diet by avoiding sugar and starch like bread, pasta, and potatoes.

Limit net carbs: On a low-carb approach, limit net carbs to less than 100 grams or keep them as low as 20 grams per day if trying a keto diet.

Fill plate with fibrous veggies: These provide abundant nutrients, high food volume, and relatively few calories.

Add enough fat for taste: Add enough fat for taste and to enjoy the meal.

Fasting in cycles: Fasting for short cycles may help a person lose weight, according to a 2015 study.

Get active, stay active: Incorporate movement throughout the day.

Low-fat dairy products: Choose low-fat dairy products and lean meat and poultry in limited amounts.

Portion control: Use smaller plates to help with portion control.

Eat slowly: Eating slowly can help with weight loss as it takes time for the brain to register fullness.

Limit alcohol: Alcohol can contribute to weight gain, so limiting intake can help with weight loss.

Get enough sleep: Lack of sleep can interfere with weight loss, so make sure to get enough rest.

Eat fiber-rich foods: Fiber-rich foods can help with weight loss as they help keep you feeling full.

Limit snacking: Limiting snacking and focusing on meals can help with weight loss.

Stay hydrated: Drinking enough water can help with weight loss by preventing overeating.

Eat a balanced diet: Incorporate a variety of foods, including fruits, vegetables, lean proteins, and whole grains.

Keep a food diary: Tracking food intake can help with weight loss by making you more mindful of what you are eating.

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