How to Lose Weight Quickly in 3 Easy Steps, According to Science

 

 1. Cut back on refined carbs

 Cutting back on sugars and starches, or carbs, is one strategy to lose weight quickly. This could be accomplished by following a low-carb diet or substituting whole grains for processed carbohydrates.

Your hunger levels will decrease as a result, and you will consume fewer calories .

You'll use stored fat for energy instead of carbs if you follow a low-carb diet.

 

 If you combine eating more complex carbs like whole grains with a calorie deficit, you'll reap the benefits of greater fiber and slower digestion. This makes them more full, ensuring that you remain satisfied.

A study published in 2020 found that an extremely low carbohydrate diet helped older people lose weight.

A low-carb diet has also been shown to lower appetite, which may lead to eating less calories without even realizing it or feeling hungry.

 

It's worth noting that the long-term implications of a low-carbohydrate diet are still being studied. It's also tough to stick to a low-carb diet, which can lead to yo-yo dieting and failure to maintain a healthy weight.

There are certain drawbacks to a low-carb diet that may urge you to try something else. Reduced-calorie diets can help you lose weight and keep it off for a longer period of time.

A 2019 study found a link between a diet high in whole grains and a lower BMI when compared to a diet high in refined carbs (BMI).

Consult your doctor for advice on how to reduce weight in the most effective way. 

Summary

Sugars and starches, sometimes known as carbohydrates, can help you lose weight by curbing your hunger, lowering your insulin levels, and lowering your insulin levels.

However, the long-term implications of a low-carbohydrate diet are unknown. A diet with fewer calories may be more maintainable.

2. Include protein, fat, and veggies in your diet.

Each of your meals should have the following ingredients:

-a source of protein,
-a source of fat,
-vegetables

 
a little amount of complex carbs (whole grains, for example)

Check out: to discover how you may put your meals together.

-this low-carb eating strategy
-this calorie-reduced meal plan

these 101 low-carb and low-calorie recipe and food lists

 

 Protein

It's critical to consume enough protein to maintain your health and muscle mass when losing weight .

Appropriate protein intake has been shown to benefit cardiometabolic risk factors, hunger, and body weight.

Here's how to figure out how much food you need without overeating. Your particular requirements are determined by a variety of circumstances, but the average individual requires.

-The average male consumes 56–91 grams per day.
-The average female consumes 46–75 grams per day.

Protein-rich diets may also be beneficial:

- 60 percent reduction in food cravings and obsessive thoughts.

- Cuts cravings for late-night snacking in half, helping you feel full.

In one study, people who followed a high-protein diet consumed 441 fewer calories per day.
Good protein sources for you include:

Fish and Seafood: Salmon, Trout, and Shrimp Meat: Beef, Chicken, Pork, and Lamb
Plant Proteins: Beans, Legumes, Quinoa, Tempeh, and Tofu Eggs: Whole Eggs with Yolk Plant Proteins: Beans, Legumes, Quinoa, Tempeh, Tofu

Vegetables with low carbohydrate content and lots of leafy greens

Don't be afraid to pile green leafy vegetables on your plate. They are rich in nutrients, and you can eat a lot of them without adding a lot of calories or carbohydrates to your diet.
Vegetables to eat if you are on a low-carb or low-calorie diet:

 

• broccoli
  
• cauliflower
  
• spinach
  
• Swiss chard
•  lettuce
•  cucumber

 Fats that are good for you

Do not be frightened to consume fats.

Whatever food plan you adopt, your body still wants healthy fats. Olive oil and avocado oil are both excellent additions to your diet.

Due to their higher saturated fat content, other fats like butter and coconut oil should only be used in moderation .

 

 Summary

Each meal should include a protein supply, a healthy fat source, a complex carb source, and veggies.

Low-calorie, high-nutrient leafy green veggies are a terrific way to fill up a meal.

 

 3. Get your body moving.

While exercise is not essential to reduce weight, it can help you lose weight faster. Lifting weights provides a lot of advantages.

Lifting weights will help you burn a lot of calories while also preventing your metabolism from slowing down, which is a common side effect of weight loss.
Lifting weights at the gym three to four times a week is a good idea. If you're new to the gym, seek advice from a trainer. Make sure your doctor is informed about any new workout routines.

If lifting weights isn't an option for you, aerobic exercises like walking, jogging, running, cycling, or swimming can help you lose weight and improve your overall health.

Weight loss can be aided by both exercise and weightlifting.

 

 Summary

Weightlifting and other forms of resistance exercise are excellent ways to lose weight. Cardio routines are also useful if that isn't doable.

Choose what is long-term for you.

 

 What about calorie intake and portion control?

If you follow a low carb diet, you won't need to track calories as long as your carb intake is kept low and you stick to protein, fat, and low carb vegetables.

If you're having trouble losing weight, keep track of your calories to discover if this is a contributing cause.

You may use a free online calculator like this one if you're trying to lose weight by sticking to a calorie deficit.

Enter your gender, weight, height, and degree of activity. The calculator will tell you how many calories you should consume per day to maintain, decrease, or gain weight quickly.

 Calorie counters are also available for free on websites and in app stores. Here's a list of 5 calorie counters you should check out.

It's important to remember that eating too few calories might be hazardous and ineffective for weight loss. Based on your doctor's advice, try to cut your calorie intake by a manageable and healthy amount.

 

 Summary

On a low carb diet, calorie counting isn't normally necessary to lose weight. Calorie counting, on the other hand, may be beneficial if you aren't losing weight or are on a low-calorie diet.

 9 weight-loss suggestions

Here are nine additional weight-loss suggestions:

Breakfast should be high in protein. A high-protein breakfast may help you cut down on your desires and calorie intake throughout the day.

Sugary drinks and fruit juice should be avoided. Sugar calories are useless to your body and might sabotage weight loss.

Before each meal, drink some water. Drinking water before meals reduced calorie consumption and may help with weight loss, according to one study.

Choose foods that will help you lose weight. Some foods are more effective than others in terms of weight loss.

 Here's a list of weight-loss-friendly foods that are also healthful.
Consume soluble fiber. Soluble fibers have been shown in studies to aid weight loss. Fiber supplements, such as glucomannan, can also be beneficial.

Make a cup of coffee or tea. Caffeine can help you lose weight by speeding up your metabolism.

Whole foods should be the foundation of your diet. They're more satisfying, healthier, and less likely to lead to overeating than manufactured foods.

Slowly eat. Eating hastily can result in weight gain over time, whereas eating slowly makes you feel more satisfied and increases the production of weight-loss hormones.

Get some restful sleep. Sleep is vital for a variety of reasons, and lack of sleep is one of the leading causes of weight gain.

 

 Summary

Eating more whole meals, more protein, soluble fiber, and less sugar can aid weight loss. Remember to obtain a decent night's sleep as well.

 

 Meal suggestions for quick weight loss

These meal plans are low carb, with carbs limited to 20–50 grams per day. Protein, healthy fats, and vegetables should all be included in each meal.

If you want to reduce weight while eating complex carbohydrates, including some healthy whole grains like:

Quinoa, whole oats, whole wheat bran, and rye barley are some of the grains that can be found in quinoa.

 

 Breakfast suggestions

a poached egg with slices of avocado and berries on the side
green smoothie with spinach, avocado, and almond milk with a side of cottage cheese spinach, mushroom, and feta crustless quiche
Greek yogurt with berries and almonds that hasn't been sweetened

Lunch menu suggestions

BLT wrap with celery sticks and peanut butter smoked salmon with avocado and a side of asparagus lettuce wrap with grilled chicken, black beans, red pepper, and salsa kale and spinach salad with grilled tofu, chickpeas, and guacamole

Dinner suggestions

chicken, peppers, mango, avocado, and seasonings enchilada salad
Mushrooms, onions, peppers, and cheese are baked with mince turkey.
White bean, asparagus, cucumber, olive oil, and Parmesan antipasto salad

 salmon baked with ginger, sesame oil, and roasted zucchini cooked cauliflower with tempeh, Brussels sprouts, and pine nuts

 

 Snack ideas

 Blue cheese dressing on baby carrots

When you're craving something savory, baby carrots with blue cheese dressing are the perfect snack.

Additionally, pairing carrots with a creamy salad dressing or dip is a fantastic choice because fat boosts your absorption of carrot's fat-soluble micronutrients, such as carotenoids, in addition to keeping you satiated for longer (33Trusted Source).

While blue cheese dressing isn't particularly nutritious on its own, it may encourage you to eat more carrots (or other veggies).

A light snack containing about 180 calories is a 3.5-ounce (100-gram) dish of baby carrots with 2 tablespoons (30 grams) of blue cheese dressing.

 

 How fast will you lose weight?

You may lose 5-10 pounds (2.3-4.5 kg) in the first week of the diet plan - sometimes more - and then lose weight steadily after that. The first week is usually characterized by a decrease in body fat as well as water weight.

Weight loss may occur more quickly if you are new to dieting. You will lose weight faster if you have a lot to lose.

It's usually safe to lose a pound each week unless your doctor advises you otherwise. If you want to lose weight more quickly, talk to your doctor about a safe level of calorie reduction.

 

A low-carb diet can help you lose weight and improve your health in a few ways, while the long-term effects are unknown: 

Low carb diets cause blood sugar levels to drop dramatically.
Triglycerides have a tendency to decrease.
LDL cholesterol (bad cholesterol) decreases.
The blood pressure is greatly reduced.

Other diets that limit calories and emphasize whole foods are linked to enhanced metabolic markers and a slower aging process (34, 35Trusted Source, 36Trusted Source). In the end, you may discover that a more balanced diet with complex carbohydrates is more sustainable.

Summary

A low carb or low calorie diet can help you lose weight, however the rate at which you lose weight depends on you.

Weight loss in general can improve health indicators such as blood sugar and cholesterol levels.