Do you want to lose weight fast? These science-backed tips can help you lose weight permanently

Losing weight isn’t the answer to all health problems, but if your doctor recommends it, there are some tips that can help you lose weight safely. A weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.

However, many diet plans designed to help you lose weight leave you feeling hungry or dissatisfied, or cut out large food groups and are not sustainable. These are the main reasons why you have trouble sticking to a healthy diet.

Everyone has different needs and different eating patterns and tips that may work better for you than anyone else.

You may find that you can lose weight by following a low-carb diet or a diet focused on whole foods, but there are some general principles that apply when trying to lose weight.

Here are some science-based tips to help you lose weight, including eating healthy and choosing and targeting carbohydrates carefully:

  • Reduce hunger and hunger levels while satisfying yourself
  • consistent weight loss over time
  • Plus, it helps improve metabolic health.

If you want to lose weight quickly, some of these tips can help, but losing weight fast is rarely sustainable. Focusing on healthy, long-term habits you can stick to over time will improve your health and lead to lasting weight loss.

how to lose weight in 3 easy steps

1. Cut Down on Refined Carbohydrates

One way to lose weight fast is to consume sugar and starch or carbohydrates. This can happen with a low-carb diet or by removing refined carbohydrates and replacing them with whole grains.

This lowers your hunger level, and you generally eat fewer calories (1).

On a low-carb diet, you’ll use your stored fat burning for energy instead of carbohydrates.

If you choose to eat more complex carbohydrates, such as whole grains, which are lower in calories, you will benefit from higher fiber and slower digestion. Fill them more to satisfy yourself.

A 2020 study found that a low-carb diet is beneficial for weight loss in older adults ( 2Trusted Source ).

Research also shows that a low-carb diet can reduce appetite, which can naturally lead to eating fewer calories without thinking about it or feeling hungry (3).

Note that the long-term effects of a low-carb diet are still being studied. Low-carb diets can also be difficult to follow, which can lead to yo-yo dieting and less success in maintaining a healthy weight.

Low-carb diets can have downsides that can set you down a different path. Low-calorie diets can also lead to weight loss and may be easier to maintain in the long run.

If you choose a diet that focuses on whole grains rather than refined carbohydrates, a 2019 study linked a higher intake of whole grains to a lower BMI (4).

Consult your doctor for recommendations to determine the best way to lose weight.

2. Eat Protein, Fat and Vegetables

Aim to include a variety of foods at each meal. To balance your plate and lose weight, your meals should include:

  • source of protein
  • source of fat
  • vegetables

a small serving of complex carbohydrates, such as whole grains

To see how you can collect your own food, watch:

This food is low in carbohydrates

This food is low in calories

These menus feature 101 healthy recipes for low-carb, low-calorie meals.

protein

It is important to consume the recommended amount of protein to help maintain your health and muscle mass while losing weight (5).

Evidence suggests that adequate protein intake may improve cardiometabolic risk factors, appetite and body weight (6Trusted Source, 7Trusted Source, 8Trusted Source).

In general, men need about 56-91 grams and women 46-75 grams per day, but many factors affect protein needs. Here are some guidelines to help you figure out how much protein you should be eating without eating too much (9Trusted Source, 10Trusted Source):

0.8 g/kg body weight

1-1.2 g/kg body weight for people over 65 years of age

1.4-2 g/kg body weight for athletes

A diet high in adequate protein can also help reduce hunger and snacking, helping to keep you feeling full and satisfied (11).

  • Healthy sources of protein include:
  • Meat: Beef, Chicken and Mutton
  • Fish and seafood: salmon, trout, sardines, shrimp
  • egg
  • Plant-based proteins: Beans, legumes, quinoa, tempeh and tofu
  • vegetables

Don’t be afraid to fill your plate with green leafy vegetables. They are full of nutrients and you can eat them in large quantities without adding calories and carbs.

All vegetables are rich in nutrients and healthy foods that you can include in your diet, but some vegetables, such as potatoes, sweet potatoes, winter squash and corn, are rich in carbohydrates.

These vegetables are considered complex carbohydrates because they contain fiber, but you may want to pay attention to portion size when adding these vegetables to your plate.

  • More vegetables include:
  • broccoli
  • Cauliflower
  • spinach
  • tomato
  • Cauliflower
  • brussel sprout
  • cabbage
  • swiss arm
  • lettuce leaves
  • Cucumber
  • Black pepper
  • healthy fats
  • Don’t be afraid to eat fat.

Your body still needs healthy fats no matter what diet you choose. Olive oil and avocado oil are good options to include in your diet. Nuts, seeds, olives, and avocados are also delicious and healthy additions.

Other fats, such as butter and coconut oil, should be consumed in moderation due to their high saturated fat content (12).

3. Move Your Body

Exercise, while not essential for weight loss, can help you lose weight faster. There are especially good benefits to lifting weights.

By lifting weights, you’ll burn calories and prevent metabolic slowdown, which is a common side effect of weight loss (13, 14, 15, Trusted Source).

Try strength training three to four times a week. If you’re new to weights, a trainer can help you get started. Make sure your doctor is aware of any new exercise plans.

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

Both cardio and weight lifting can help you lose weight and provide many other health benefits.