How to Lose Weight Fast: 3 Simple Steps, Based on Science

There are safe ways to lose weight if your doctor approves. For long-term success, a steady weight loss of 1 to 2% per week is recommended.

Many eating plans can leave you feeling unsatisfied or hungry. These are the main reasons you may find it difficult to adhere to a healthier eating program.

This effect is not common for all diets. Weight loss is possible with low carb diets, whole foods, and lower calorie diets. They are easier to follow than other diets.

These are some healthy ways to lose weight, with potentially lower carbs.

3 Steps to Lose Weight in 3 Easy Steps

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1. Reduce refined carb intake

One way to lose weight quickly is to cut back on sugars and starches, or carbohydrates. You can do this by following a low-carb eating plan, or by replacing refined carbs with whole grains.

When you do that, your hunger levels go down, and you generally end up eating fewer calories (1Trusted Source).

Low carb eating plans will allow you to burn stored fat instead of eating carbs.

If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. They are also more filling, which will keep you satisfied.

A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations (2).

Research also suggests that a low carb diet can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungry (3Trusted Source).

The long-term effects and risks of low carb diets are still being studied. It can also be difficult to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight.

There are potential downsides to a low carb diet that may lead you to a different method. Reduced calorie diets can also lead to weight loss and be easier to maintain for longer periods of time.

A 2019 study found that whole grains are more beneficial than refined carbs in a diet that emphasizes whole grains.

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Consult your doctor to determine the best way to lose weight.

SUMMARY

You can curb your appetite, reduce insulin levels, and lose weight by reducing sugars and starches in your diet.

However, it is not known what long-term effects a low-carb diet has on the body. It could be more long-lasting to eat a lower-calorie

2.Consume protein, fat, as well as vegeta

Every meal should contain:

Check out this video to see how you can put together your meals.

Protein

To maintain your health and to lose weight, it is important that you eat the recommended amount of protein (5Trusted Source).

There is evidence to suggest that adequate protein intake may reduce cardiometabolic risk factors, increase appetite and improve body weight (Trusted Source – 7TrustedSource – 8TrustedSource).

Here’s how to determine how much you need to eat without eating too much. Many factors determine your specific needs, but generally, an average person needs (9Trusted Source):

Supplements of protein are also beneficial:

One study found that people who ate a higher-protein diet consumed 441 less calories per day (Trusted Source, 11TrustedSource).

These are healthy protein sources:

Low-carb and leafy green vegetables

Don’t be afraid to load your plate with leafy green vegetables. These vegetables are full of nutrients and can be eaten in large quantities without consuming a lot of calories or carbs.

For low-carb or low-calorie eating plans, you can include vegetables:

Healthy fats

Do not be afraid to eat fats.

Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great choices for including in your eating plan.

Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content (12Trusted Source).

SUMMARY

Each meal should be a combination of protein, healthy fat, complex carbs, and vegetables.

The best way to bulk up your meal is with leafy green vegetables. They are low in calories and high in nutrients.

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3. Move your body

While exercise is not necessary to lose weight quickly, it can be a great way to do so. There are many benefits to lifting weights.

Lifting weights will help you burn lots of calories, and slow down your metabolism, which can be a side effect of weight loss (13TrustedSource, 14TrustedSource, 15TrustedSource).

To lift weights, go to the gym at least three to four times per week. Ask a trainer if you are new to the gym. Be sure to inform your doctor about any changes in exercise.

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You can lose weight and improve your health by doing cardio exercises such as running, walking, biking, running, cycling or swimming if weight lifting is not possible.

Both cardio and weightlifting can help with weight loss.

SUMMARY

Weightlifting is an excellent option to lose weight. Cardio workouts can also be effective if that is not possible.

You can choose what is sustainable for you.

What is the best way to control calories and portion size?

If you opt for a low carb eating plan, it’s not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables.

You may be unable to lose weight if you keep track of your calories.

You can use an online calculator to help you keep a calorie deficit if you want to lose weight.

Enter your sex, height, weight, and activity level. This calculator will calculate how many calories you should eat each day to maintain, lose, or fast-loss weight.

Websites and app stores offer easy-to use calorie counters that are free to download. Here’s a list of 5 calorie counters to try.

Note that eating too few calories can be dangerous and less effective for losing weight. Your doctor may recommend that you reduce calories in a healthy and sustainable way.

SUMMARY

Low carb eating plans don’t require you to count calories. Calorie counting might be a good option if you aren’t losing weight or following a low-calorie diet.

weight loss tips

Here are 9 additional tips to help you lose weight quicker.

  1. Get a high-protein breakfast.Eat healthyhigh protein breakfastCould help to reduce cravings and calorie consumption throughout the day16Trusted Source?17Trusted Source).
  2. Avoid sugary drinks and juices.Sugary empty calories aren’t good for your body and can cause weight gain.18Trusted Source?19).
  3. Get water before you eat.One study found that water intake before meals was reduced and may help with weight management.20Trusted Source).
  4. Make sure to eat weight-loss-friendly food.Certain foods are better than others for weight loss. Here’s a list of foods that are good for weight loss.Healthy weight loss-friendly food.
  5. Consume soluble fiberStudies have shown that soluble fibers can help with weight loss. Fiber supplements such asGlucomannanYou can also get help (21Trusted Source?22Trusted Source?23).
  6. Take a cup of coffee or tea. Caffeine consumption canBoost your metabolism(24Trusted Source?25).
  7. Your diet should be based on whole foods.They are healthier and more filling than processed foods, and they are less likely to cause excess weight gain.
  8. Take your time.Fast eating can cause weight gain.Slow down when you eatMakes you feel fuller and increases your weight-reducing hormones.26Trusted Source).
  9. Good quality sleep is essential.Sleep is essential for your healthMany reasonsPoor sleep is one of your biggest risk factors for weight gain.27Trusted Source?28Trusted Source?29).
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For more tips on weight loss, read about natural tips for losing weight here.

SUMMARY

You can lose weight by eating whole foods, more protein, soluble fiber and less sugar. Get a good night of sleep.

Quick Weight Loss Recipe

These meal plans include low carb options, which means that you can eat as little as 20-50 grams of carbs each day. Every meal should contain protein, healthy fats and vegetables.

If you’d prefer to lose weight while still eating complex carbs, add in some healthy whole grains such as:

Ideas for breakfast

Lunch Ideas

Ideas for dinner

Snack Ideas

How quickly can you lose weight?

In the first week, you may lose between 5-10 pounds and 2.3-4.5kg (or more) but then continue to lose weight. The loss of body fat and water weight is common in the first week.

Weight loss can be more difficult if you are new to dieting. The faster you lose weight, the more weight you will lose.

Unless your doctor suggests otherwise, losing 1-2 pounds per week is usually a safe amount. Talk to your doctor if you want to lose weight quicker than that.

Although a low-carb diet may help you lose weight, it can also improve your health. However, the long-term effects of this diet are still unknown.

Other diets that lower calories and increase whole food intake are associated with slower aging and better metabolic markers (34, 35TrustedSource, 36TrustedSource). You may find that a balanced diet with complex carbohydrates is more sustainable.

SUMMARY

A low-carb or low-calorie diet can help you lose significant weight, but it all depends on your individual.

Weight loss can help improve certain health indicators, like blood sugar and cholesterol.

The bottom line

You’ll experience a decrease in hunger and appetite by reducing or replacing refined carbs (or both) with complex carbs. This eliminates many of the reasons why it can be difficult to follow a weight loss program.

You can still eat healthy food up to your fullest and lose significant amounts of fat by following a low-carb or lower-calorie diet.

A drop in water weight may lead to a decrease in your body’s weight within days. Fat loss can take longer.

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