Want to Lose Weight Fast? These Science-Backed

Tips Can Help You Lose Weight Sustainably

Most experts agree that a weekly weight loss target of 1-2 pounds is safe for most people. Cutting back on carbohydrates, increasing protein intake, lifting weights, and getting more sleep are all strategies that can support long-term weight loss.

There are strategies to help you lose weight safely if your doctor advises it, even though weight loss is not always the solution to health issues. For the best long-term weight management, a consistent weight loss of 1 to 2 pounds per week is advised.

Nevertheless, many weight-loss diets leave you feeling hungry or unsatisfied or they eliminate important food groups and are not sustainable. These are the main causes for why it might be challenging for you to maintain a healthier eating regimen.

Everybody has different needs, so you might find that certain eating habits and advice are more effective than others.

There are some general guidelines that apply when you're trying to lose weight, regardless of whether you find that a low-carb diet or a diet that emphasises whole foods helps you achieve your weight loss goals.

Here are some weight-loss strategies supported by science that emphasise sensible carbohydrate selection and healthy eating.

• 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

Some of these suggestions may be useful if you want to lose weight quickly, but rapid weight loss is rarely long-lasting. It will help you improve your health and increase the likelihood that you will lose weight permanently if you concentrate on long-term health and behaviours you can maintain.

How to Lose Weight in 3 Simple Steps

1. Cut back on refined carbs

Reducing your intake of carbohydrates, such as sugars and starches, can help you lose weight quickly. This could be accomplished by following a low-carb diet or by consuming fewer refined carbohydrates and more whole grains.

When you do that, your hunger levels decrease, and you typically eat 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 higher fibre and slower digestion if you decide to eat more complex carbohydrates, such as whole grains, along with a calorie deficit. They become more filling as a result, satisfying you longer.

A 2020 study found that older populations could lose weight by following a very low-carb diet.

Additionally, research indicates that a low-carb diet may decrease appetite, which may cause one to naturally consume fewer calories without consciously doing so or feeling hungry (3Trusted Source).

Note that more research is still being done on the long-term effects of a low-carb diet. A low-carb diet can 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 long periods of time and can also result in weight loss.

2. Eat protein, fat, and vegetables

At every meal, try to include a variety of foods. Your meals should contain the following to help you lose weight and balance your plate:

• a protein source
• fat source
• vegetables
• a small portion of complex carbohydrates, such as whole grains

Protein

When trying to lose weight, it's crucial to consume the recommended amount of protein to maintain your health and muscle mass.

There is proof that eating enough protein may reduce appetite, body weight, and cardiometabolic risk factors.

Although many factors affect protein requirements, the average male needs 56–91 grammes per day, and the average female needs 46–75 grammes. Here are some recommendations to help you determine the right amount of protein to consume.

• 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

Healthy protein sources include:

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

Vegetables

Don't be reluctant to pile leafy 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 healthy additions to your diet, but some, such as corn, potatoes, and sweet potatoes, have higher carbohydrate contents.

Due to their fibre content, these vegetables are regarded as complex carbohydrates; however, when adding them to your plate, you may want to be careful about serving size.

Vegetables to include more of:

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

Healthy fats

Don't be hesitant to eat fats.

No matter which eating strategy you choose, 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 contents, other fats like butter and coconut oil should only be used occasionally.

3. Move your body

While it's not necessary to exercise in order to lose weight, it can speed up the process. Weightlifting in particular has many advantages.

You will burn calories and help prevent the common side effect of weight loss, which is your metabolism slowing down, by lifting weights.

Aim for three to four times per 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 exercise 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.