How to Lose Weight/ Fast: 3 Simple Steps, Based on Science
If your doctor recommends it, there are ways to lose weight safely. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.
That said, many eating plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a healthier eating plan.
However, not all diets have this effect. Low carb diets and whole food, lower calorie diets are effective for weight loss and may be
Here are some ways to lose weight that employ healthy eating, potentially lower carbs, and that aim to
How to Lose Weight Fast in 3 Simple Steps
One way to lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.
With a low carb eating plan, you’ll utilize burning stored fat for energy instead of carbs.
If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’l
Each one of your meals should include:
- a protein source
- fat source
- vegetables
- a small portion of complex carbohydrates, such as whole grains
- this low carb meal plan
- this lower calorie meal plan
Protein
Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight (5 ).Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight, (6 ,7 ,8 ).Here’s how to determine how much you need to eat without eating too much. Many factors determine your specific needs, but generally, an average person needs (9 ):- 56–91 grams per day for the average male
- 46–75 grams per day for the average female
- reduce cravings and obsessive thoughts about food by 60%
- reduce the desire to snack late at night by half
- make you feel full
Healthy protein sources include:
- meat: beef, chicken, pork, and lamb
- fish and seafood: salmon, trout, and shrimp
- eggs: whole eggs with the yolk
- plant-based proteins: beans, legumes, quinoa, tempeh, and tofu
- broccoli
- cauliflower
- spinach
- tomatoes
- kale
- Brussels sprouts
- cabbage
- Swiss chard
- lettuce
- cucumber
Healthy fats
Don’t be afraid of eating fats.
Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great choices for including in your eating plan.
Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content (12 Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.
By lifting weights, you’ll burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (13 If you opt for a low carb eating plan, it’s not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables.
If you find yourself not losing weight, you may want to keep track of your calories to see if that’s a contributing factor.
If you’re sticking to a calorie deficit to lose weight, you can use a free online calculator like this one.
Enter your sex, weight, height, and activity levels. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight fast.
You can also download free, easy-to-use calorie counters from websites and app stores. Here’s
Diets with adequate protein can also help:
In one study, people on a higher protein diet ate 441 fewer calories per day (10 ,Low carb and leafy green vegetables
Don’t be afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs.
Vegetables to include for low carb or low calorie eating plans:
To see how you can assemble your meals, check out:
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