How to Lose Weight Fast: 3 Simple Steps

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

1. Cut back on refined carbs

One way to lose weight quickly is to and starches, or carbohydrates. This could be with a or by reducing and replacing them with whole grains.

When you do that, your hunger levels go down, and you generally end up eating fewer calories

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 you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.

A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations

Research also suggests that a low carb diet can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungry

Note that the long-term effects of a low carb diet are still being researched. It can also be difficult to adhere to a low carb diet, which may lead to and less success in maintaining a healthy weight.

There are potential to a low carb diet that may lead you to a different method. Reduced calorie diets can also lead to and be easier to maintain for longer periods of time.

If you opt for a diet focusing instead on over refined carbs, a 2019 study correlated high whole grain with lower body mass index (BMI)

To determine the best way for you to lose weight, consult your doctor for recommendations.

2. Eat protein, fat, and vegetables

Each one of your meals should include:

a protein source

fat source

vegetables

a small portion of complex carbohydrates, such as whole grains

To see how you can assemble your meals, check out:

Protein

Eating a recommended amount of is essential to help preserve your health and muscle mass while losing weight

Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight,

to determine how much you need to eat without eating Many factors determine your specific needs, but generally, an average person needs

56–91 grams per day for the average male

46–75 grams per day for the average female

Diets with adequate protein can also help:

reduce cravings and obsessive thoughts about food by 60%

reduce the desire to snack late at night by half

make you feel full

In one study, people on a higher protein diet ate 441 fewer calories per day

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

Low carb and leafy green vegetables

Don’t be afraid to load your plate with . 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:

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 no matter what eating plan you choose.and are great choices for including in your eating plan

3. Move your body

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

Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice. Make sure your doctor is also aware of any new exercise plans.

If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health.

Both can help with weight

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SUMMARY

Resistance training, such as weightlifting, is a great option for losing weight. If that’s not possible, cardio workouts are also effective.

Choose what’s sustainable for you.