How to Lose Weight Fast: 3 Scientifically Proven Easy Steps
If your doctor recommends losing weight, there are ways to safely lose weight. For the most effective long-term control of body weight, a stable weight loss of 0. 5 to 1 kg per week is recommended.
However, many meal plans cause feelings of hunger or dissatisfaction. These are the main reasons why you may find it difficult to stick to a healthier diet.
However, not all diets have this effect. Low-carb diets that include whole foods and low-calorie diets are effective for weight loss and are easier to follow than other diets.
Here are some scientifically backed weight loss strategies that are based on a healthy diet and potentially lower carbohydrate content to reduce appetite, lose weight faster and improve your metabolic health.
1. Cut back on refined carbohydrates
One way to lose weight quickly is to cut back on sugar and starch or carbohydrates. This could be due to a low-carb meal plan or by reducing the amount of refined carbs and replacing them with whole grains.
When you do this, your hunger levels decrease and you generally consume fewer calories.
On a low carbohydrate diet, you will use stored fat burning instead of carbohydrates for energy.
If you choose to eat more complex carbohydrates such as whole grains, you will get more fiber and will digest them more slowly. This makes them more satisfying and keeps you satisfied after your meal.
A 2020 study in older adults confirms that a very low carb diet is beneficial for weight loss.
Research also shows that a low-carb diet can reduce appetite, which can lead to fewer calories without counting or feeling hungry.
Note that the long-term effects of a low-carb diet are still being researched. It can also be difficult to follow a low-carb diet, which can lead to a return to your original body weight and less success in maintaining a healthy weight.
A low-carb diet has potential drawbacks that could lead you to a different method. Low-calorie diets can also lead to weight loss and are easier to follow for longer periods of time.
If you choose a diet that focuses on whole grains over refined carbohydrates, you can have a lower body mass index (BMI). A 2019 study shows that high whole grains in the diet correlates with a lower BMI.
Talk to your doctor to determine the best way to lose weight.
Reducing the amount of sugar and starch or carbohydrates in your diet can help curb your appetite, lower insulin levels, and make you lose weight. But the long-term effects of a low-carb diet are not yet known. A reduced calorie diet could be more sustainable.
2. Eat protein, fats and vegetables
Each meal should include:
- protein source
- fat source
- a small serving of complex carbohydrates such as whole grains
Eating the recommended amount of protein is essential to maintain your health and muscle mass while losing weight.
Evidence suggests that eating enough protein can improve cardiometabolic risk factors, appetite, and body weight.
Here's how to determine how much you need to eat without overeating. Many factors determine your specific needs, but generally the average person needs:
- 56-91 grams per day for the average man
- 46-75 grams per day for the average woman
Adequate protein diets can also help:
- Reduce food cravings and obsessions by 60%
- halve the urge to eat late at night
- make you feel full
In one study, people on a high-protein diet ate 441 fewer calories each day.
Healthy sources of protein include:
- Meat: beef, chicken, pork, lamb
- Fish and seafood: mackerel, herring, salmon, trout, shrimp, etc.
- Eggs: Eggs with Yolk
- Vegetable proteins: beans, lentils, buckwheat, quinoa, tempeh and tofu
Low carb and leafy green vegetables
Don't be afraid to load your plate with leafy green vegetables. They are rich in nutrients and you can eat a lot of them without increasing your calories and carbs.
Here are vegetables to include in a low carb or low calorie diet:
- Brussels sprouts
- Swiss chard
Don't be afraid to eat fat.
Your body still needs healthy fats, no matter which meal plan you choose. Olive oil and avocado oil are great choices to include in your diet.
Other fats, such as butter and coconut oil, should only be used in moderation due to their higher saturated fat content.
Every meal should include a protein source, a healthy fat source, complex carbohydrates, and vegetables. Eating leafy green vegetables is a great way to increase your nutrient intake while reducing your calorie intake.
3. Physical activity
Exercise, while not required to lose weight, can help you lose weight faster. Lifting weights produces particularly good results.
By lifting weights, you burn a lot of calories and prevent metabolic slowdown, which is a common side effect of losing weight.
Try going to the gym three to four times a week to lift weights. If you're new to the gym, ask your trainer for advice. Make sure your doctor is also aware of any new exercise plans.
If lifting weights isn't right for you, doing some cardio workouts, such as walking, jogging, running, cycling, or swimming, is very beneficial for weight loss and overall health.
Both cardio and weight lifting can help you lose weight.
Weight training like weightlifting is a great option for losing weight. If this is not possible, cardio training is also effective. Choose what works for you.
What about calories and portion control?
There is no need to count calories if you are very low in carbohydrates and eat low carbohydrate proteins, fats and vegetables.
If you find that you are not losing weight, you can track your calories to see if this is a factor.
If you're in a calorie deficit to lose weight, you can use a free online calculator.
Enter your gender, weight, height and physical activity level. The calculator will tell you how many calories you need to eat per day to maintain your weight, lose weight or lose weight quickly.
Note that eating too few calories can be dangerous and less effective for weight loss. Strive to cut calories by a steady and healthy amount as recommended by your doctor.
Calorie counting is usually not required with low-carb diets for weight loss. But if you're not losing weight or on a low-calorie diet, calorie counting can help.
9 tips for losing weight
Here are 9 more tips to lose weight faster:
- Eat a high protein breakfast. A high protein breakfast can help reduce food cravings and lower your calorie intake throughout the day.
- Avoid sugary drinks and fruit juices. Empty calories from sugar are useless for your body and can hinder weight loss.
- Drink water before meals. One study found that drinking water before meals reduced calorie intake and may be effective for weight control.
- Choose Weight Loss Products. Some foods are better for weight loss than others. Choose whole, nutrient-rich foods high in dietary fiber, such as vegetables and fruits and whole grains, and oily fish.
- Eat soluble fiber. Research shows that soluble fiber can help promote weight loss. Fiber supplements like glucomannan can also help.
- Drink coffee or tea. Consuming caffeine can speed up your metabolism.
- Base Your Diet on Whole Foods. They're healthier, more filling, and less likely to cause overeating than processed foods.
- Eat slowly. Fast food can lead to weight gain over time, while slow food makes you feel fuller and increases your levels of weight-loss hormones.
- Get enough sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain.
Eating whole foods that are high in protein, soluble fiber, and less sugar can help you lose weight. Remember to get a good night's sleep.
Examples of fast weight loss meals
These sample meal plans are low-carb, and limit your carbohydrate intake to 20-50 grams per day. Each meal should contain protein, healthy fats, and vegetables.
If you prefer to lose weight while still eating complex carbs, add healthy whole grains to your diet, such as:
- whole oats
- whole wheat and whole wheat products
- poached egg with avocado slices and berries
- spinach, mushrooms and feta pie without crust
- green smoothie with spinach, avocado, nut milk and cottage cheese
- unsweetened Greek yogurt with berries and almonds
- smoked salmon with avocado and asparagus garnish
- salad leaves with fried chicken, black beans, paprika and salsa
- kale and spinach salad with grilled tofu, chickpeas and guacamole
- bacon, lettuce and tomato sandwich, plus celery sticks and peanut butter
- enchilada salad with chicken, pepper, mango, avocado and spices
- minced turkey casserole with mushrooms, onions, peppers and cheese
- antipasto salad with white beans, asparagus, cucumbers, olive oil and parmesan
- fried cauliflower with tempeh, brussels sprouts and pine nuts
- baked salmon with ginger, sesame oil and fried zucchini
- Cauliflower hummus and vegetables
- healthy homemade muesli with nuts and dried fruits
- cabbage chips
- cinnamon and flaxseed curd
- spicy fried chickpeas
- roasted pumpkin seeds
- steamed edamame
- strawberries and brie
How quickly can you lose weight?
You can lose 2. 3–4. 5 kg of weight, and sometimes more, during the first week of the diet, and then consistently lose weight. The first week is usually fat and water loss.
If you're new to dieting, weight loss can happen faster. The more extra pounds you have, the faster you will lose weight.
Unless your doctor advises otherwise, losing 0. 5–1 kg per week is usually a safe amount. If you are trying to lose weight faster, talk to your doctor about a safe level of calorie reduction.
In addition to losing weight, a low-carb diet can improve your health in several ways, although the long-term effects are not yet known:
- blood sugar tends to drop significantly with low carbohydrate diets
- triglyceride levels decrease
- lowers LDL cholesterol (bad)
- blood pressure improves significantly
Other types of diets that reduce calorie intake and increase intake of whole foods are also associated with improved metabolic markers and slower aging.
Eventually, you can find a more balanced and more sustainable diet that includes complex carbohydrates.
Considerable weight can be shed quickly on a low-carb or low-calorie diet, but the speed varies by individual. Overall weight loss can improve certain health indicators such as blood sugar and cholesterol levels.
By reducing carbohydrates or replacing refined carbohydrates with complex ones, you are likely to experience decreased appetite and hunger. This removes the underlying reasons why it is often difficult to maintain a weight loss plan.
With a balanced eating plan that is low in carbohydrates or calories, you can eat healthy foods to your fill and still lose significant amounts of fat.
Initial water weight loss can lead to weight loss over several days. Burning fat takes longer.