How to lose weight quickly: 3 simple steps based on science
If your doctor recommends this, there are ways to lose weight safely. Regular weight loss from 1 to 2 pounds per week is recommended for the most effective long-term weight control.
However, many nutrition plans leave you hungry or dissatisfied. These are the main reasons why you find it difficult to adhere to a healthier diet plan.
However, not all diets have this effect. Low-carb diets and whole foods, low-calorie diets are effective in weight loss and can be easier to maintain than other diets.
Here are some ways to lose weight that use a healthy diet, potentially lower carbohydrates and aim to:
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- Reduce refined carbohydrates
One way to lose weight quickly is to reduce sugar and starches or carbohydrates. This can be with a low-carbohydrate diet or reduce refined carbohydrates and replace them with whole grains.
When you do this, your level of hunger decreases and you usually eat fewer calories (1).
With a low-carbohydrate diet, use burning stored fat for energy instead of carbohydrates.
If you decide to eat more complex carbohydrates such as whole grains with a calorie deficit, you get more fiber and digest them more slowly. This makes them fuller to satisfy you.
A study from 2020 confirmed that a very low-carbohydrate diet in older adults is helpful for weight loss (2).
Research also shows that a low-carbohydrate diet can reduce your appetite, which can lead to you eating fewer calories without thinking about it and being hungry (3).
Note that the long-term effects of a low-carbohydrate diet are still being studied. It can also be difficult to adhere to a low-carbohydrate diet, which can lead to a yo-yo diet and less success in maintaining a healthy weight.
There are possible disadvantages of a low-carbohydrate diet that can lead you to another method. Low-calorie diets can also lead to weight loss and are easier to maintain for long periods of time.
If you choose a diet that focuses on whole grains rather than refined carbohydrates, a 2019 study compared high whole grains with a lower body mass index (BMI) (reliable source 4).
To determine the best way to lose weight, consult your doctor for recommendations.
But the long-term effects of a low-carbohydrate diet are not yet known. A low-calorie diet can be more sustainable.
- Eat proteins, fats and vegetables
Each meal should include:
Source of protein
from great source
a small portion of complex carbohydrates such as whole grains
To see how you can put your meals together, find out:
this low-carbohydrate diet plan
this low-calorie diet plan
these lists are of 101 healthy low-carbohydrate and low-calorie recipes
Eating the recommended amount of protein is crucial for maintaining your health and muscle mass during weight loss (reliable source 5).
Data suggest that adequate protein intake can improve cardiometabolic risk factors, appetite and body weight (6 reliable source, 7 reliable source, 8 reliable source).
56-91 grams per day for an average male
46-75 grams per day for an average female
Diets with sufficient protein can also help:
reduce cravings and obsessive thoughts about food by 60%
reduce the urge to eat late at night
to make you feel full
In one study, people on a high-protein diet ate 441 fewer calories per day (reliable source 10, reliable source 11).
Healthy protein sources are:
meat: Beef, chicken, pork and lamb
fish and seafood: salmon, trout and prawns
eggs: all eggs with egg yolk
vegetable proteins: beans, legumes, Quinoa, Tempeh, and Tofu
Low carb and leafy vegetables
Do not be afraid to load your plate with leafy vegetables. They are packed with nutrients and you can eat very large amounts without significantly increasing calories and carbohydrates.
Vegetables for inclusion in low-carbohydrate or low calorie diets:
Do not be afraid to eat fat.
Your body always needs healthy fats, no matter what diet plan you choose. Olive oil and avocado oil are a good choice to include in your diet plan.
Other fats, such as butter and coconut oil, should only be used in moderation due to their higher saturated fat content (reliable source 12).
Leafy vegetables are a great way to accumulate a meal with few calories and many nutrients.
- Move your body
Exercise, although it is not necessary to lose weight, can help you lose weight faster. Lifting weights has particularly good advantages.
By lifting weights, you burn many calories and prevent your metabolism from slowing down, which is a common side effect of weight loss (13, 14Trusted source, 15Trusted source).
Try to go to the gym three to four times a week to lift weights. If you are new to the gym, seek the advice of a trainer. Make sure your doctor also knows about each new training plan.
Cardio and weight lifting can help you lose weight.
Resistance training such as weight lifting is a good option for losing weight. If this is not possible, cardio workouts are also effective.
How about calories and portion control?
If you choose a low-carbohydrate diet, you don’t have to count calories as long as you keep your carbohydrate intake very low and stick to low-carbohydrate proteins, fats and vegetables.
If you do not lose weight, you can track your calories to see if this is a factor.
If you stick to a calorie deficit to lose weight, you can use a free online calculator like this.
Enter your gender, weight, height and activity level. The calculator will tell you how many calories a day to eat to maintain your weight, lose weight or lose weight quickly.
You can also download free and easy-to-use calorie counters from websites and app stores. Here is a list of 5 calorie counters to try.
Eat a protein-rich breakfast. Eating a high-protein breakfast can help reduce cravings and calorie intake during the day (reliable source 16, reliable source 17).
Avoid sugary drinks and fruit juices. The empty calories in sugar are not beneficial for your body and can inhibit weight loss (source 18Trusted, 19).
Drink water before eating. One study found that drinking water before meals reduces calorie intake and can be effective in weight control (reliable source 20).
Choose foods that contribute to weight loss. Some foods are better for weight loss than others. Here is a list of healthy weight loss foods that are good.
Eat soluble fiber. Studies show that soluble fiber can contribute to weight loss. Fiber supplements like Glucomannan can also help (source 21Trusted, source 22Trusted, 23).
Examples of food ideas for rapid weight loss
These are examples of low-carbohydrate diet plans that limit carbohydrates to 20 to 50 carbohydrates per day. Every meal should contain protein, healthy fats and vegetables.
If you prefer to lose weight while eating complex carbohydrates, add healthy whole grains such as:
poached egg with chopped avocado and one side berries
quiche without crust with spinach, mushrooms and feta
green smoothie with spinach, avocado and nut milk and one side cottage cheese
unsweetened Greek yogurt with berries and almonds
smoked salmon with avocado and one side asparagus
wrap salad with fried chicken, black beans, red pepper and salsa
salad of Kale and spinach with roasted Tofu, chickpeas and Guacamole
BLT Wrap with celery sticks and peanut butter
salad portion of chicken, peppers, mango, avocado and spices
cook the ground turkey with mushrooms, onions, peppers and cheese
salad Antipasti beans, asparagus, cucumbers, olive oil and Parmesan
cauliflower fried in tempe, Brussels sprouts and pine nuts
salmon, baked ginger, sesame oil and zucchini in the oven
cabbage, Hummus and vegetables
home Mix healthy nuts and dried fruits
chips from Kale
Cottage cheese with cinnamon and flaxseed
peas, fried, spicy
Pumpkin seeds in the oven
edamame for a couple
strawberries and brie
How quickly will you lose weight?
You can lose 5-10 pounds (2.3 – 4.5 kg) of weight-sometimes more-in the first week of the diet plan and regular weight then lose. The first week is usually fat and weight loss in water.
If you are new to the diet, weight loss can happen faster. The more weight you lose, the faster you lose it.
If your doctor does not suggest the opposite, the loss of 1-2 pounds per week is usually a safe amount. If you are trying to lose weight faster, talk to your doctor about a safe level of calorie reduction.
blood sugar levels tend to decrease significantly in low-carbohydrate diets (30)
Triglycerides tend to decrease (31)
(Bad) LDL cholesterol decreases (32source reliable)
blood pressure improves significantly (33the source is reliable)
Other types of diets that reduce calories and wholefoods increase, are also associated with improved metabolic markers, and slower aging (34, 35source reliable, 36source reliable). Ultimately, you can find a more balanced diet that contains complex carbohydrates that are more sustainable.
By reducing carbohydrates or replacing refined carbohydrates with complex carbohydrates, you are likely to reduce appetite and hunger. This eliminates the main reasons why it is often difficult to maintain a weight loss plan.
With a sustainable, low-carbohydrate or low-calorie diet plan, you can eat healthy foods until you are full and lose significant amounts of fat.
An initial decrease in water weight can lead to a reduction in the balance within a few days. Fat loss takes longer.
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