Want to lose weight fast? These scientifically backed tips can help you lose weight sustainably
Weight loss is not the answer to every health problem, but if your doctor recommends it, there are tips to help you lose weight safely. Steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight control.
However, many diet plans designed to help you lose weight leave you hungry or unsatisfied, or they omit important food groups and are not sustainable. These are the main reasons why you might have a hard time sticking to a healthier eating plan.
Everyone has different needs, and different eating styles and tips may work better for you than for someone else.
You may find that you can lose weight on a low-carb diet or a diet that focuses on whole foods, but there are some general principles that apply when you are trying to lose weight.
Here are some science-based weight loss tips that include and aim for a healthy diet and careful carbohydrate choices:
Reduce your appetite and hunger pangs while keeping you satisfied Achieve lasting weight loss at the same time Improve your metabolic health.
If you want to lose weight quickly, some of these tips can help, but quick weight loss is rarely sustainable.
If you focus on long-term health and habits that you can maintain over a longer period of time, your health will improve and you will be more likely to lose weight permanently.
How to lose weight in 3 easy steps
1. give up refined carbohydrates
One way to lose weight quickly is to reduce your consumption of sugar and starches or carbohydrates. This can be done with a low-carbohydrate diet plan or by reducing refined carbohydrates and replacing them with whole grains.
When you do this, your hunger pangs decrease and you generally consume fewer calories.
With a low-carb eating plan, you use the burning of stored fat for energy instead of carbohydrates.
When you eat more complex carbohydrates like whole grains in a calorie deficit, you benefit from more fiber and digest them more slowly. This makes you feel fuller and keeps you satisfied.
A 2020 study confirmed that a very low carbohydrate diet is beneficial for weight loss in the elderly.
Research also suggests that a low-carb diet can curb appetite, which can cause you to naturally eat fewer calories without thinking about it or feeling hungry.
Keep in mind that the long-term effects of a low-carb diet are still being researched. It can also be difficult to stick to a low-carb diet, which can lead to yo-yo dieting and less success in maintaining a healthy weight.
Low-carb diets may also have disadvantages that may cause you to choose a different method. Low-calorie diets can also lead to weight loss and are easier to stick to for a longer period of time.
If you choose a diet that favors whole grains over refined carbohydrates, a 2019 study correlates high whole grain consumption with lower body mass index (BMI) .
To find out the best way to lose weight, ask your doctor for recommendations.
2. eat protein, fat and vegetables.
Be sure to eat a variety of foods at each meal. In order for your plate to be balanced and for you to lose weight, your meals should include the following:
- a small portion of complex carbohydrates, such as whole grains
Eating the recommended amount of protein is important to maintain your health and muscle mass while losing weight
Evidence suggests that adequate protein intake may improve cardiometabolic risk factors, appetite, and body weight
In general, the average man needs about 56-91 grams per day and the average woman needs 46-75 grams per day, but many factors influence protein needs. Here are guidelines to help you figure out how much protein you should eat without overeating
- 1-1.2g/kg of body weight for people 65 and older
A diet with adequate protein can also help you reduce cravings and snacking by helping you feel full and satisfied.
- 1.4-2g/kg of body weight for athletes
Healthy sources of protein are:
- pork and lamb Fish and seafood: salmon, trout, sardines and
- crab Eggs Vegetable protein: Beans, legumes, quinoa, tempeh and tofu
Do not be afraid to fill your plate with green leafy vegetables. They are full of nutrients and you can eat very large amounts of them without a big increase in calories and carbohydrates.
All vegetables are nutrient dense and healthy. However, some vegetables like potatoes, sweet potatoes, winter squash and corn contain more carbohydrates.
These vegetables are considered complex carbohydrates because they contain fiber, but you should watch portion size when adding these vegetables to your plate.
Vegetables to include more of:
Do not be afraid of eating fats.
Your body still needs healthy fats no matter what diet plan you choose. Olive oil and avocado oil are good choices if you include them in your diet plan. Nuts, seeds, olives and avocados are also delicious and healthy additions.
Other fats such as butter and coconut oil should be used in moderation due to their higher saturated fat content.
3. Get your body moving.
Exercise is not required for weight reduction, but it can help you lose weight more quickly. Weight lifting is extremely good.
Lifting weights burns calories and keeps your metabolism from slowing down, which is a typical side effect of dieting.
Strength training should be done three to four times a week. If this is your first time lifting weights, a trainer can assist you. Make sure your doctor is also aware of your new workout goals.
If you are unable to lift weights, endurance training such as walking, jogging, running, bicycling, or swimming might help you lose weight and improve your overall health.
Weight lifting and endurance exercise may both aid with weight loss and provide several other health advantages.
What about calorie intake and portion control?
If you choose a low-carb diet, it is not necessary to count calories as long as you keep your carbohydrate intake low and eat mostly protein, fat, and low-carb vegetables.
If you find that you are not losing weight, keep an eye on your calorie intake to see if this is a contributing factor.
If you are sticking to a calorie deficit to lose weight, you can use a free online calculator like this one to determine your calorie needs.
You can also download free, easy-to-use calorie counters from websites and app stores.
Keep in mind that eating too few calories can be dangerous and less effective at losing weight. Be sure to reduce your calorie intake by a sustainable and healthy amount based on your doctor's recommendation.