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 hungry and unsatisfied. These are the main reasons you may find it difficult to adhere to a healthier eating program.

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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.

  • Reduce your appetite
  • Fast weight loss
  • You can also improve your metabolic health.

3 Steps to Lose Weight in 3 Easy Steps

1. Reduce refined carbs

Cutting down on sugar, starches, and carbohydrates is one way to quickly lose weight. You can do this by either following a low-carb eating plan, or by replacing refined carbohydrates with whole grains. This will reduce your appetite and make you eat fewer calories .

Low carb eating plans will allow you to burn stored fat instead of using carbs for energy. You’ll be able to digest complex carbs more slowly if you eat whole grains and calorie surplus. They are also more filling, which will keep you satisfied.

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A 2020 study found that older people can lose weight by eating very low-carbohydrate foods. Research suggests that low-carb diets may reduce appetite. This could lead to eating less calories and feeling fuller.

The long-term effects and risks of low carb diets are still being studied. Low carb diets can be hard to follow, and may result in yo yo dieting or less success maintaining a healthy weight. There are potential disadvantages to low carb diets that could lead to you switching to another method. Weight loss can also be achieved by consuming fewer calories and being more consistent over time.

A 2019 study found that a diet that focuses on whole grains is more beneficial than one that focuses on refined carbs.

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 diet.

2. Consume protein, fat, as well as vegetables

Every meal should contain:

  • a protein source
  • fat source
  • vegetables
  • A small amount of complex carbohydrates such as whole grains is okay

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

  • This low-carb meal plan
  • this lower calorie meal plan
  • These 101 low-carb recipes and low-calorie foods are just a few of the healthy recipes.

Protein

To maintain your health and to lose weight, eat the recommended protein.

There is evidence that adequate protein intake may reduce cardiometabolic risk factors and appetite. How can you determine how much food you should eat. There are many factors that determine your needs. However, the average person requires.

  • Average male consumes 56 to 91 grams of protein per day
  • Average female consumes 46-75g per day

Supplements of protein are also beneficial:

  • Reduce cravings and obsessive thoughts regarding food by 60%
  • Reduce the urge to snack late at night half-way
  • Make you feel satisfied

One study found that people who ate a higher-protein diet consumed 441 less calories per day.

These are healthy protein sources:

  • meat: chicken, beef, pork, and lamb
  • seafood and fish: trout, salmon, and shrimp
  • eggs: whole egg with the yolk
  • Plant-Based Proteins: Beans, Legumes, Quinoa, Tempeh, and Tofu

Low-carb and leafy green vegetables

Do not be afraid to eat leafy green veggies. 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:

  • Broccoli
  • Cauliflower
  • spinach
  • tomatoes
  • Kale
  • Brussels sprouts
  • cabbage
  • Swiss chard
  • lettuce
  • Cucumber

Healthy fats

Do not be afraid to eat fats.

No matter what type of eating plan you choose, your body still needs healthy oils. Avocado oil or olive oil are excellent choices to include in your diet. Butter and coconut oil are not recommended for consumption due to the higher saturated fat content .

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. HEALTHLINE QIZ Take our 3-question free diet quiz

Based on 3 questions, our free assessment will rank the best diets.

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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.

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. You can lose weight and improve your health by doing cardio exercises such as running, walking, biking, cycling or running.

Both cardio as well as weightlifting are great options for 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?

Count calories is not necessary if you choose a low-carb eating plan. As long as your carb intake remains low, you should stick to low-carb vegetables and protein. You may be unable to lose weight if you keep track of your calories.

To lose weight, stick to a calorie reduction. You can also use an online calculator for free like this. 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 is a list with 5 calorie counters. It is possible to eat too many calories and be more harmful than necessary to lose 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.

9 weight loss tips

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

  1. Have a high-protein breakfast to help curb cravings. High protein breakfast can also be a good way to reduce calorie intake .
  2. Avoid sugary drinks, fruit juices, and other sugary beverages. They are bad for your health and can lead to weight gain.
  3. Take water before you eat. One study found that water intake before meals can reduce calorie intake. .
  4. Select weight-loss-friendly food. There are some foods that work better than others. Here’s a list of healthy, weight-loss-friendly foods.
  5. Consume soluble fiber. Supplements such as glucomannan and may also be helpful.
  6. Coffee or tea. Increase your metabolism.
  7. Your diet should be based on whole foods. Whole foods are healthier and more filling than processed foods, which can lead to overeating.
  8. Take your time. Fast food can cause weight gain. Eating slowly will make you feel fuller and help reduce weight.
  9. Good quality sleep is essential for your health.

You can find more information about natural ways to lose 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.

You can lose weight and still eat complex carbs by adding whole grains like:

  • Quinoa
  • Whole oats
  • Whole wheat
  • bran
  • Rye
  • barley

Ideas for breakfast

  • Poached egg with sliced avocado, berries and side
  • Spinach, mushroom, and Feta crustless quiche
  • Green Smoothie With spinach, avocado, nut milk, and a side dish of cottage cheese
  • Unsweetened Greek yogurt with berries, almonds and sugar

Lunch Ideas

  • Smoked salmon with avocado and side dish of asparagus
  • lettuce wrap with red pepper, black beans, and salsa
  • Kale and spinach salad, grilled tofu, chickpeas and guacamole
  • BLT wrap in celery sticks, peanut butter

Ideas for dinner

  • Enchilada Salad with Chicken, Peppers, Avocado, and Other Spices
  • Ground Turkey Bake with Mushrooms, Onions, Peppers, and Cheese
  • Antipasto Salad with white beans and asparagus, cucumbers, olive oils, and Parmesan
  • Roasted cauliflower with tempeh and Brussels sprouts.
  • Salmon baked with sesame oil and ginger.

Snack Ideas

  • Cauliflower Hummus and Vegetables
  • Healthy homemade trail mix containing nuts and dried fruits
  • kale chips
  • Cottage cheese with cinnamon flaxseeds
  • Hot Roasted Chickpeas
  • roasted pumpkin seeds
  • tuna pouches
  • steam edamame
  • Brie and strawberries

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.

Generally, losing 1-2 pounds per semaine is a safe amount, unless your doctor advises otherwise. 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.

  • Low carb diets ( 30) tend to have a significant impact on blood sugar levels.
  • Triglycerides tends to decrease.
  • LDL (bad cholesterol) goes down.
  • Blood pressure rises dramatically.

Other diets that lower calories and increase whole food intake are associated with slower aging and improved metabolic markers . A balanced diet with complex carbohydrates may prove to be 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 low-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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