Dietitians recommend the following five eating habits for rapid weight loss at any age.

When it comes to losing weight rapidly, half the battle is keeping track of everything you eat and drink. There are methods to do so, but toxic diet culture appears to have demonstrated how to do so in an unhealthy manner. You can regulate your diet and lose weight without the harmful repercussions of quick weight reduction, believe it or not.

These eating habits can help you reach your weight-loss objectives safely, whether you're in a hurry to lose weight or seeking for easy, quick ways to lose weight. The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, authors of The Nutrition Twins' Veggie Cure, chatted with us to give you the lowdown on what you should do and why it works. Then check out Dietitians' Picks for the 4 Best Drinks for Rapid Weight Loss.

• Breakfast should contain at least 20 grams of protein.

If you want to lose weight quickly, don't miss breakfast.
Consuming a substantial quantity of protein first thing in the morning, according to the Nutrition Twins, helps to maintain blood sugar and energy levels.

"Protein slows digestion and avoids hunger and sugar cravings, even when you've eaten enough calories," The Nutrition Twins explain. "Most individuals eat carb-heavy breakfasts that cause energy dips a few hours later, and as a result, they overeat to compensate."

They go on to say that consuming enough protein for breakfast will help you lose weight by preventing overeating later on and energy slumps that prohibit you from exercising.

"Plus, focusing on protein often means avoiding high-calorie, carb-heavy meals," explain The Nutrition Twins, "making weight reduction even more significant."

They do caution, however, that a modest piece of a healthy carbohydrate should be included with the protein to energenergize the brain and muscles. This will also help you avoid cravings.

• Every meal should include high-fiber meals.

Fiber has a crucial function in long-term weight reduction. It's full of nutritious foods like vegetables, fruits, whole grains, and legumes, which help you feel full while consuming a few calories and keeping your blood sugar in check.

"When you eat a lot of high-fiber meals, you'll naturally eat less calorie-dense items, which will help you lose weight," explain The Nutrition Twins. "Plus, fiber makes you feel full, and studies have shown that it can help you consume fewer calories throughout the day, which is important if you're trying to lose weight steadily."

• Avoid late-night nibbles in favor of an anti-inflammatory bedtime beverage.

Late-night munching has been linked to slowed fat burning, weight gain, and sleeping difficulties.

According to The Nutrition Twins, "people often lose many pounds rapidly by eliminating these calories ingested shortly before the body (and metabolism) shuts down to sleep."

If you can't sleep without something in your stomach, The Nutrition Twins recommend starting with something small and light, such as a drink with anti-inflammatory and weight-loss properties.

A 5-minute Turmeric Golden Milk, for example, is calming and low-calorie, and it may not only help you fall asleep with a happy tummy, but it may also be just what you need to lose weight rapidly.

• Vegetables should be the first course of your meals.

According to The Nutrition Twins, "eating a salad (or vegetable soup) before a meal has been demonstrated to minimize calorie consumption at that meal." "It quells hunger and fills you up with fewer calories but more volume thanks to water and fibre."

One of the greatest strategies to lose weight rapidly and sustainably, according to the Nutrition Twins, is to increase the amount of nutrient-dense, nutritious, low-calorie foods in your diet. Before a meal, in most cases. You will eat a lot less of the heavy fare dishes during the dinner as a result of this.

They recommend a bright "detox" salad or this veggie lentil soup, which has a whopping 13 grams of protein and 7 grams of fiber to keep you full.

• Magnesium-rich meals should be consumed throughout the day.

Magnesium has the ability to relax your body, which in turn helps to reduce cortisol, an inflammatory steroid. Cortisol levels that are too high make weight reduction difficult and have been related to abdominal fat.

"With a hectic lifestyle, cortisol levels rise and stay high, thus calming the body with frequent magnesium ingestion throughout the day is essential to prevent cortisol from thwarting weight reduction attempts," explain The Nutrition Twins.

To assist, the Twins recommend attempting these daily magnesium routines at meals:

• Serve almonds and pumpkin seeds with your oatmeal, cereal, or yogurt for breakfast.
• Lunch should include beans and/or healthy grains.
• Include plenty of leafy vegetables in your supper.