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

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

There are healthy ways to lose weight if your doctor suggests it. For the most effective long-term weight management, a consistent weekly weight loss of 1 to 2 pounds is advised.

Many diets, however, leave you hungry or unsatisfied. These are some of the primary reasons why sticking to a better diet may be difficult.

This isn’t true for all diets. Low-carb, low-calorie diets are beneficial for weight loss and may be easier to follow than other diets.

Here are some weight-loss strategies that include a good diet, possibly fewer carbs, and the following goals:

Eat less

It helps you lose weight quickly.

At the same time, you’ll be improving your metabolic health.

How to Lose Weight Fast: 3 Simple Steps, Based on Science
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1. Cut back on refined carbs

Cutting back on sugar and starches (carbohydrates) is one technique to lose weight quickly. This could be accomplished by following a low-carb diet or substituting whole grains for refined carbs.

Your hunger levels will decrease as a result, and you will consume fewer calories as a result (1 trusted source).

You’ll use stored fat for energy instead of carbs if you stick to a low-carb diet.

You’ll benefit from increased fiber and slower digestion if you choose to eat more complex carbs like whole grains when in a calorie deficit. This makes them more full, allowing you to stay satisfied for longer.

A study published in 2020 found that a low-carbohydrate diet helped older people lose weight (2: Trusted Source).

According to research (3Trusted Source), a low-carb diet may also suppress appetite, resulting in eating fewer calories without even realizing it or feeling hungry.

It’s important to keep in mind that the long-term implications of a low-carb diet are still being studied. It can be difficult to stick to a low-carb diet, which can lead to yo-yo dieting and failure to maintain a healthy weight.

A low-carb diet has several drawbacks that may lead you to try something else. Diets with fewer calories can help you lose weight and keep it off for longer.

2. Eat protein, fat, and vegetables

You should incorporate the following ingredients into each of your meals:

Vegetables that are high in fat and protein

a small number of complex carbohydrates (for example, whole grains).


Maintaining your health and muscle mass while reducing weight necessitates consuming the correct quantity of protein (5Trusted Source).

Appropriate protein intake may improve cardiometabolic risk factors, hunger, and body weight, according to research (6Trusted Source, 7Trusted Source, 8Trusted Source).

Here’s how to figure out how much food you need without overeating. Your particular requirements are determined by a variety of circumstances, but the average individual requires (Reliable Source):

Healthy protein sources include:

  • meat:Β beef, chicken, pork, and lamb
  • fish and seafood:Β salmon, trout, and shrimp
  • eggs:Β whole eggs with the yolk
  • plant-based proteins:Β beans, legumes, quinoa, tempeh, and tofu

    Vegetables to include for low carb or low-calorie eating plans:

  • broccoli
  • cauliflower
  • spinach
  • tomatoes
  • kale
  • Brussels sprouts
  • cabbage
  • Swiss chard
  • lettuce
  • cucumber

    Healthy fats

    Fats aren’t something to be terrified of.

    No matter what food plan you follow, your body still requires healthy fats. Avocado oil and olive oil are excellent additions to your diet.

    Because of their higher saturated fat content, other fats like butter and coconut oil should be used in moderation (12 True Source).

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

    3. Move your body

    While exercise is not essential to losing weight, it might speed up the process. Weight lifting provides a lot of advantages.

    Lifting weights will help you burn a lot of calories while also preventing your metabolism from slowing down, which is a common side effect of weight loss (13Trusted Source, 14Trusted Source, 15Trusted Source).

    Lifting weights three to four times a week at the gym is a good idea. Ask a trainer for advice if you’re new to the gym. Any new fitness plans should be shared with your doctor.

    If lifting weights isn’t an option, cardio exercises like walking, jogging, running, cycling, or swimming can help you lose weight and improve your overall health.

    Weight loss can be assisted by both exercise and weightlifting.

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