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

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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 easier to stick to than other diets.

Here are some ways to lose weight that employ healthy eating, potentially lower carbs, and that aim to:

  • reduce your appetite
  • cause fast weight loss
  • improve your metabolic health at the same time

How To Lose Weight Fast In 3 Simple Ways

1. Cut back on refined carbs

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.

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

Reducing sugars and starches, or carbs, from your diet can help curb your appetite, lower your insulin levels, and make you lose weight.

But the long-term effects of a low-carb diet are not yet known. A reduced-calorie diet could be more sustainable.

2. Eat protein, fat & vegetables
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Each one of your meals should include:

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

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

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-

  • 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
2. 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.

3. 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.

3. Move your body
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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 cardio and weightlifting can help with weight loss.


Source:https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible#calories-portions

Author: Devika

Devika, M.Sc, NET Qualified is passionate about helping people discover the power of nourishing real food. She specializes in weight management, therapeutic nutrition, food allergies and intolerances, inflammatory diseases, gut health, and functional nutrition. Her approach blends a conventional health care and nutrition background with natural and science-based therapies.