Want To Lose Weight Fast: Weight loss is not the answer to every health problem, but if your doctor recommends it, there are tips to help you lose weight safely.
A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.
That said, many eating plans designed to help you lose weight leave you feeling hungry or unsatisfied, or they cut out major food groups and are not sustainable.
These are major reasons why you might find it hard to stick to a healthier eating plan.
Everyone has unique needs and different eating styles and tips may work better for you than someone else.
You may find you are able to lose weight by following a low carb diet or a diet that has a focus on whole foods, but there are some general principles that apply when you’re trying to lose weight.
Here are some science-backed tips to help you lose weight that include healthy eating, choosing carbs carefully, and that aim to:
- reduce your appetite and hunger levels while keeping you satisfied
- produce consistent weight loss over time
- help improve your metabolic health at the same time
If you want to lose weight quickly, some of these tips may help, but quick weight loss is rarely sustainable.
Focusing on long-term health and habits that you can stick with over time will help improve your health and are more likely to result in lasting weight loss.
How to Lose Weight in 3 Simple Steps
1. Cut back on refined carbs
Reducing your intake of carbs, such as sweets and starches, can help you lose weight quickly. This could be accomplished by following a low-carb diet or by consuming less processed carbohydrates and more whole grains.
Your levels of hunger decrease as a result, and you typically consume fewer calories as a result.
With a low-carb diet, you’ll use your body’s fat reserves as energy instead of carbohydrates.
You’ll benefit from increased fiber and slower digestion if you decide to eat more complex carbohydrates, such as whole grains, coupled with a calorie deficit. They become more filled as a result, satisfying you longer.
A very low carbohydrate diet proved helpful for older individuals to lose weight, according to a 2020 study.
A low-carb diet may also lessen appetite, which might naturally cause people to eat less calories without consciously trying or feeling hungry.
Note that more study is currently being done on the long-term implications of a low carb diet. A low-carb diet might be challenging to follow, which could result in yo-yo dieting and less success in maintaining a healthy weight.
A low-carb diet could have drawbacks that make you want to try another approach. Reduced calorie diets are simpler to follow for longer periods of time and can also result in weight loss.
A 2019 study found a correlation between high whole grain intake and lower body mass index (BMI) if you choose a diet that prioritizes whole grains over refined carbs.
Consult your doctor for advice on how to reduce weight the best way possible for you.
2. Eat protein, fat, and vegetables
Aim to include a variety of foods at each meal. To balance your plate and help you lose weight your meals should include:
- a protein source
- fat source
- a small portion of complex carbohydrates, such as whole grains
To see how you can assemble your meals, check out:
- this low carb meal plan
- this lower calorie meal plan
- these lists of 101 healthy low carb recipes and low calorie foods
When trying to lose weight, it’s crucial to consume the recommended quantity of protein to maintain your health and muscle mass.
There is evidence to support the idea that eating enough protein may reduce hunger, appetite control, and cardiometabolic risk factors.
Although numerous factors affect protein requirements, the average male needs 56–91 grams per day, and the average female needs 46–75 grams.
The following recommendations will assist you in determining how much protein to consume when fasting:
- 0.8g/kg of body weight
- 1-1.2g/kg of body weight for people 65 and older
- 1.4-2g/kg of body weight for athletes
Diets with adequate protein may also help you reduce cravings and snacking by helping you feel full and satisfied.
Healthy protein sources include:
- meat: beef, chicken, pork, and lamb
- fish and seafood: salmon, trout, sardines, and shrimp
- plant-based proteins: beans, legumes, quinoa, tempeh, and tofu
Don’t be reluctant to pile lush green vegetables on your plate. They are nutrient-dense, and you can consume a lot of them without significantly raising your calorie and carb intake.
All vegetables are nutrient-dense and beneficial additions to your diet, but some, such as corn, potatoes, and sweet potatoes, have greater carbohydrate contents.
Due to their fiber content, these veggies are regarded as complex carbohydrates; yet, when adding them to your plate, you may want to be careful about serving quantity.
Vegetables to include more of:
- Brussels sprouts
- Swiss chard
Don’t be hesitant to eat fats.No matter which eating strategy you adopt, your body still needs healthy fats.
You should definitely include olive oil and avocado oil in your diet. Avocados, nuts, seeds, olives, and olive oil are all delectable and nutritious additions.
Due to their higher saturated fat content, other fats like butter and coconut oil should only be used seldom.
3. Move your body
Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.
By lifting weights, you’ll burn calories and help prevent your metabolism from slowing down, which is a common side effect of losing weight .
Aim for three to four times a week of strength training. A trainer might be able to assist you in getting started if you’ve never lifted weights before. Make sure any new fitness regimens are communicated to your doctor as well.
Cardio exercises like walking, jogging, running, cycling, or swimming are excellent for weight loss and general health if lifting weights is not an option for you.
Exercises like aerobics and weightlifting can both promote health and aid in weight loss.
What about calories and portion control?
If you opt for a low carb eating plan, it’s not necessary to count calories as long as you keep your carb intake low and eat mostly protein, fat, and low carb vegetables.
If you find yourself not losing weight, you may want to keep track of your calories to see if that’s a contributing factor.
If you’re sticking to a calorie deficit to lose weight, you can use a free online calculator like this one to estimate your calorie needs.
You can also download free, easy-to-use calorie counters from websites and app stores. 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. Aim to reduce your calories by a sustainable and healthy amount based on your doctor’s recommendation.
9 weight loss tips
Here are 9 more tips to help you lose weight:
- Eat a high-protein breakfast: Doing so may help you feel fuller longer and consume less calories throughout the day.
- Limit fruit juice and sugary beverages: Sugar calories are useless to your body and can prevent weight loss.
- Maintain your hydration by consuming half your body weight in ounces of water each day.
- Foods that promote weight loss: should be chosen because some are more effective than others. Here is a list of wholesome foods that are good for weight loss.
- Consume more fiber: Research suggests that fiber consumption may aid in weight loss. Whole grains, fruits, vegetables, nuts, seeds, and other high-fiber foods contain fiber.
- Drink coffee or tea: it may assist to speed up your metabolism. However, there’s no need to overdo the caffeine, and you should take care not to oversweeten these beverages.
- Make real foods: the foundation of your diet because they are typically more nutrient dense, satisfying, and unlikely to promote overeating than processed meals.
- Eat slowly: since doing so helps you feel more satisfied and releases hormones that help you lose weight Eating rapidly can result in weight increase over time.
- Sleep well: Sleep is crucial for a variety of reasons, and a lack of sleep is one of the major risk factors for weight gain.
While these 9 tips are a good starting point, they’re not the only things that impact weight loss. Try to reduce stress, and move your body. Read more about natural tips for losing weight here.
Sample meal ideas for fast weight loss
These low-carb meal plan examples keep daily carbohydrate intake to 20–50 grams. Protein, healthy fats, and vegetables should be included in every meal.
Everyone has varied demands and culinary preferences, therefore these meal options should only be considered as ideas.
Add some nutritious whole grains to your meals, such as: if you want to reduce weight while continuing to consume complex carbohydrates.
- whole wheat flour, bread, or pasta
- brown rice
- a poached egg, sliced avocado, and some berries on the side.
- Quiche with spinach, mushrooms, and feta and no crust.
- Green smoothie with cottage cheese on the side and ingredients including spinach, avocado, and almond milk.
- Greek yogurt without added sugar, berries, and almonds.
- smoked salmon, avocado, and asparagus on the side.
- grilled chicken, black beans, red pepper, and salsa in a lettuce wrap.
- grilled tofu, chickpeas, and guacamole on top of a kale and spinach salad.
- Celery sticks and peanut butter in a BLT wrap.
- Chicken, peppers, mango, avocado, and spiced enchilada salad.
- Baked ground turkey with peppers, onions, mushrooms, and cheese.
- White beans, asparagus, cucumbers, olive oil, and Parmesan in an antipasto salad.
- Tempeh, pine nuts, and roasted cauliflower with Brussels sprouts.
- Salmon baked with roasted zucchini, ginger, and sesame oil.
- broccoli, hummus, and vegetables
- homemade trail mix made with nuts and dried fruit is healthful.
- Crispy kale
- flaxseeds with cinnamon in cottage cheese
- roast chickpeas with a kick
- roasted seeds from a pumpkin
- tuna sacks
- cooked edamame
- strawberry brie and
How fast will you lose weight?
A diet plan may cause you to lose weight more fast the first week and then more gradually yet consistently after that.
Body fat and water weight are normally lost in equal measure during the first week.
Weight reduction may occur more quickly if you are changing your food and exercise routine for the first time.
A safe quantity to lose is typically 1-2 pounds per week, unless your doctor advises different.
Consult your doctor about a safe degree of calorie restriction if you want to lose weight more quickly than that.
Though the long-term benefits are not yet established, a low-carb diet can enhance your health in a number of areas other than helping you lose weight:
- Low carbohydrate diets have a considerable tendency to lower blood sugar levels.
- Triglycerides typically decrease.
- Lower LDL (bad) cholesterol levels
- blood pressure substantially rises
Improved metabolic indicators and slower aging are also linked to other diets that cut calories while increasing whole foods.
In the end, you could discover that a more well-rounded diet that contains complex carbs is more resilient.
The bottom line
You’ll probably feel less hungry if you consume fewer carbohydrates or complex carbohydrates in place of refined carbohydrates.
Finding a method of eating that makes you feel fulfilled is crucial because feeling hungry is frequently the reason it’s challenging to stick with a weight loss plan.
You can consume wholesome food until you feel full and yet lose weight by implementing a sustained low carb or reduced calorie eating plan.
You may want to lose weight rapidly, but you need also consider the long term. Even while you might lose water weight quickly, fat takes longer to drop, and it might take longer than you’d like to create consistent weight reduction.