Want to Lose Weight Fast? These Science-Backed Tips Can Help You Lose Weight Sustainably

Weight loss isn’t the solution for every health issue however if your doctor suggests it, there are some suggestions to lose weight in a safe manner. An ongoing weight loss of between 1 and 2 pounds every week is recommended for the most efficient long-term weight loss.

But, many diet plans that are designed to help you shed weight can leave you feeling empty or dissatisfied or eliminate important food groups and aren’t long-lasting. These are the primary reasons you may find it difficult to stick with a healthy diet.

Every person has their own needs, and eating habits and methods may work better for you than for someone else.

You might find that you’re capable of losing weight by adhering to a low-carb diet or one with a focus on whole food, but there are general rules which you can follow when trying to shed weight.

Here are some proven strategies to help you shed weight that focuses on healthy eating and a careful selection of carbs with the goal of:

Lowering your appetite and appetite levels, while keeping your appetite satisfied
results in ongoing weight loss that is consistent over time.
aid in improving your metabolic well-being while
If you’re looking to shed weight quickly, a few tips listed below may be helpful but rapid weight loss is not always long-lasting. Concentrating on long-term health and habits you can keep for a long time will improve your overall health and be more likely to lead to permanent weight loss.

How to Lose Weight in 3 Simple Steps

1. Reduce the number of refined carbs

One method to lose pounds quickly would be to reduce your intake of sugars or starches also known as carbs. This can be accomplished through the help of a diet that is low in carbs or by cutting down on refined carbohydrates and replacing them with whole grains.

If you do this the hunger levels drop down and you consume fewer calories ( 1Trusted Source).

If you follow a low-carb eating plan, you’ll use burning stored fat to fuel your body instead of carbohydrates.

If you decide to eat more complicated carbohydrates like whole grains and a low-calorie intake in your diet, you’ll get more fiber and digest them much more slowly. This means they’re more filling, keeping your stomach full.

A study in 2020 confirmed the fact that a very low-carbohydrate diet can help in losing weight in people who are older ( 2Trusted Source).

Research suggests that a low-carb diet could reduce appetite which can result in eating fewer calories, without having to think over it and not feeling hungry ( 3Trusted Source).

Be aware that the long-term consequences of a low-carb diet are being investigated. It may be challenging to stick to a strict low-carb diet, which could cause more yo-yo dieting or less progress in keeping the weight healthy.

There could be disadvantages to a low-carb diet that could lead you to choose a different strategy. Low-calorie diets may be a catalyst for weight reduction and are more manageable over longer durations.

If you decide to go with a diet that emphasizes whole grain foods instead of refined carbohydrates, the study of 2019 found a correlation between high consumption of whole grains with a lower weight measure (BMI) ( 4Trusted Source).

To determine the most effective method to shed weight, talk with your physician for suggestions.

2. Eat fats, protein, and fruits

It is recommended to have a wide range of food items at every meal. For a balanced plate and to aid in losing weight, your meals should contain:

Protein is a source of protein
fat source
vegetables
A small number of complex carbohydrates like whole grains
For more information on how to make your meals, read:

This low carb diet plan
This low-calorie diet strategy
These lists of 101 low-carb healthy recipe ideas and foods with low calories
Protein
A healthy diet that includes proteins is crucial to maintain your health and increase gain muscle mass while you shed pounds ( 5Trusted Source).

Research suggests that eating enough protein can reduce the risk of cardiovascular disease elements, including appetite as well as overall body mass ( 6Trusted Source, 7Trusted Source, 8Trusted Source).

The general rule is that a man requires between 56 and 91 grams per day, while the average female requires between 46 and 75 grams per day. However, there are many factors that affect the amount of protein needed. Here are some guidelines to help you determine the amount of protein you should eat, without eating excessively ( 9Trusted Source, 10Trusted Source):

0.8g/kg in body mass
1-1.2g/kg of body weight for those over 65.
1.4-2g/kg of weight loss for the body of sportsmen
Protein-rich diets can help reduce cravings and snacking, as it makes you feel satisfied and full ( 11).

The best sources of protein for healthy living include:
animal: beef, chicken pork, lamb, and beef
Fish and Seafood: salmon, trout, sardines, and salmon
eggs
Plant-based protein: beans, legumes, quinoa and tempeh, and tofu
Vegetables
Don’t be scared to fill your plates with healthy greens. They’re full of nutrients, and you can eat them in huge quantities without significantly adding calories or carbs.

All vegetables are rich in nutrients and nutritious foods to incorporate into your diet, however, some vegetables, such as potatoes winter squash, sweet potatoes, and corn contain more carbs.

These are vegetables that are considered complex carbohydrates since they are rich in fiber. However, you might need to consider serving sizes when you add these veggies to your diet.

Vegetables to include more:
Broccoli
cauliflower
spinach
tomatoes
Kale
Brussels sprouts
cabbage
Swiss Chard
lettuce
cucumber
peppers
Healthy fats
Don’t be scared to eat fats.

Your body requires nutritious fats regardless of the eating program you decide to follow. olive oil and avocado oil are excellent alternatives to incorporate into your diet plan. Olives, nuts, seeds, and avocados are tasty and healthy options, and they are also healthy.

Other fats like coconut oil and butter must be used in moderation due to their high saturated fat amount ( 12Trusted Source).

3. Move your body

While it isn’t necessary for weight loss, can assist to lose weight faster. The lifting of importance can have particular advantages.

When you lift weights, you’ll lose calories and prevent your metabolism from slowing which is a common consequence when you lose weight ( 13Trusted Source, 14Trusted Source, 15Trusted Source).

Try strengthening your muscles three to each week. If you’re not familiar with lifting weights or working out, a fitness instructor may be able to help begin. Check with your physician to ensure that they are also informed of any exercise plans that are new.

If weight training isn’t an option, performing certain cardio exercises like running, walking, jogging or cycling is extremely beneficial for weight loss and overall health.

Exercise and weightlifting can aid in weight loss and provide a host of other health benefits.

What is the matter with portions and calories?

If you decide to go with the low-carb diet there is no need to keep track of calories in the event that you keep your consumption of carbs at a minimum and consume mainly proteins, fats, and low-carb vegetables.

If you aren’t losing weight, you might be interested in keeping track of your calories to determine whether that’s the cause.

If you’re on a low-calorie diet to shed weight, then you can use an online calculator for free like this to determine the number of calories you require.

You can also download no-cost simple-to-use calorie counters on sites and apps. Here’s a list of five Calorie counters you can try.

Take note that eating too many calories could be risky and not efficient to lose weight. Try to cut down on your calories by a reasonable and safe amount, according to your doctor’s recommendations.

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