How To Lose Weight Fast: 3 Easy Steps Based On Science

If your doctor recommends it, there are ways to lose weight safely. Consistent weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.

That said, many eating plans make you feel hungry or unsatisfied. These are the main reasons it can be difficult for you to stick to a healthy eating plan.

However, not all diets have this effect. Low carbohydrate diets and whole foods, low-calorie diets are effective for weight loss and may be easier to follow than other diets.

Here are some ways to lose weight that use healthy foods, potentially low carbs, and aim:

  • Reduce your hunger
  • The reason for the rapid weight loss.
  • Improve your metabolic health at the same time.
  • An image of a person, building, youth, sports.
How To Lose Weight Fast

1. Cut back on refined carbs

One way to lose weight quickly is to cut down on sugar and starch or carbohydrates. This can happen with a low-carb meal plan or by cutting down on refined carbohydrates and replacing them with whole grains.

When you do this, your hunger level decreases and you normally eat fewer calories.

With a low carb meal plan, you will use fat burning for energy instead of carbohydrates.

If you prefer to eat more complex carbohydrates, such as whole grains, along with a calorie deficit, you will benefit from higher fiber content and slower digestion. This makes them fuller to keep you satisfied.

A 2020 study confirmed that a very low-carbohydrate diet was beneficial for weight loss in the older population.

Research also suggests that a low-carbohydrate diet can reduce appetite, which may require eating fewer calories without thinking or feeling hungry.

Note that the long-term effects of low-carb diets are still being investigated. It can also be difficult to stick to a low-carb diet, which can lead to a yo-yo diet and there is little success in maintaining a healthy weight.

There are potential downsides to a low carb diet that can lead you to a different method. A low-calorie diet can also facilitate weight loss and keep it off for longer.

If you opt for a diet focused on whole grains rather than refined carbohydrates, the 2019 study considers high whole grains with a low body mass index (BMI).

To determine the best way to lose weight, consult your doctor for recommendations.


Reducing sugars and starches, or carbohydrates, in your diet can help control your appetite, lower your insulin levels, and reduce your weight.

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

Each of your meals should include:

  • A source of protein
  • Fat source
  • The vegetables
  • A small serving of complex carbohydrates, such as whole grains.

To see how you can collect your food, see:

  • The low carb diet plan
  • This is a low-calorie meal plan.
  • These lists of 101 healthy low carb and low calorie food recipes


Eating the recommended amount of protein is essential to help maintain your health and muscle while losing weight.

Evidence suggests that eating adequate amounts of protein can improve cardiometabolic risk factors, hunger, and body weight.

Here you determine how much you should eat without eating. Several factors determine your specific needs, but in general, an average person is required:

  • 56-91 grams per day for the average man
  • 46-75 grams per day for the average woman

Diets with enough protein can also help:

  • Reduce cravings and obsessive thoughts about food by 60%
  • Reduce the desire for late-night breakfast.
  • Makes you feel full

In one study, people on a high-protein diet consumed 441 fewer calories per day.

Healthy protein sources include:

  • meat: beef, chicken, pork, and lamb
  • fish and seafood: salmon, trout, and shrimp
  • eggs: whole eggs with the yolk
  • plant-based proteins: beans, legumes, quinoa, tempeh, and tofu

Low-carb and Leafy Greens

Don't be afraid to fill your plate with leafy greens. They are packed with nutrients and you can eat them without increasing too many calories and carbohydrates. Vegetables to include in a low-carb or low-calorie meal plan:
  • broccoli
  • cauliflower
  • spinach
  • tomatoes
  • kale
  • Brussels sprouts
  • cabbage
  • Swiss chard
  • lettuce
  • cucumber

Healthy fats

Don't be afraid to eat fat.

Your body still needs healthy fats, no matter what you are eating. Olive oil and avocado oil are great options to include in your meal plan.

Other fats, such as butter and coconut oil, should only be used in moderation due to their high saturated fat content.


Eat each meal from protein sources, healthy fat sources, complex carbohydrates, and vegetables.

Leafy greens are a great way to cook low-calorie, high-nutrient meals.

Exercise, while not necessary for weight loss, can help you lose weight more quickly. Weight lifting has particularly good benefits.

By lifting weights, you will burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Try to go to the gym three or four times a week to lift weights. If you're new to the gym, get some advice from an instructor. Make sure your doctor is aware of new exercise plans as well.

If lifting weights isn't an option for you, then doing some cardio like walking, jogging, running, biking, or swimming is very beneficial for weight loss and overall health.

Both cardiovascular exercise and weight lifting can help with weight loss.


Resistance training, like weight lifting, is a great option for losing weight. If this is not possible, cardiovascular exercises are also effective.

Choose what is sustainable for you.

If you choose a low-carb eating plan, you don't need to count calories as long as you keep your carb intake very low and stick to low-carb protein, fat, and vegetables.

If you find that you are not losing weight, you can track your calories to see if it is a major factor.

If you are struggling with a calorie deficit to lose weight, you can use a free online calculator.

Enter your gender, weight, height, and activity level. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight quickly.

You can also download a free and easily available calorie counter from the website and the App Store. Here is a list of 5 calorie counters.

Keep in mind that eating too few calories to lose weight can be dangerous and less effective. Try to reduce your calories to a permanent and healthy amount as recommended by your doctor.


Calories are generally not calculated for weight loss on a low carb meal plan. But if you're not losing weight or have a plan to eat fewer calories, counting calories can help.

8 Additional Weight Loss Tips

Here are 8 more tips to lose weight fast:

  1. Eat a high-protein breakfast. Eating a high-protein breakfast can help reduce cravings and calorie intake throughout the day.
  2. Avoid sugary drinks and fruit juices. The empty calories from sugar are not helpful to your body and can make weight loss difficult.
  3. Drink water before meals. A study has shown that drinking water before meals reduces calorie intake and can be effective for weight control.
  4. Choose foods that are suitable for weight loss. Some foods are better than others for weight loss. Here is a list of healthy foods for weight loss.
  5. Drink coffee or tea. Caffeine intake can boost your metabolism.
  6. Base your diet on whole foods. They are healthier, fuller, and less likely to eat more than processed foods.
  7. Eat slowly. Eating fast can lead to weight gain over time, while eating slowly makes you feel fuller and increases your weight loss hormones.
  8. Sleep well. Sleep is important for many reasons, and lack of sleep is one of the biggest risk factors for weight gain.

For more weight loss tips, read about Natural Weight Loss Tips here.


Eating whole foods, rich in protein, soluble fiber, and less sugar can help you lose more weight. Don't forget to get a good night's sleep.

These sample meal plans are low carb, limiting carbs to 20-50 carbs per day. Each meal should contain protein, healthy fats, and vegetables.

If you like to lose weight while eating complex carbohydrates, then some healthy whole grains like:

  • quinoa
  • whole oats
  • whole wheat
  • bran
  • rye
  • barley

Breakfast ideas

  • Egg hunt with chopped avocado and a berry garnish
  • Crustless spinach, mushroom and feta quiche
  • Green smoothie with spinach, avocado and a side of chestnut milk and cheese
  • Unsweetened Greek yogurt with red berries and almonds

Lunch ideas

  • Smoked salmon with avocado and asparagus
  • Wrap with Grilled Chicken Lettuce, Black Beans, Cayenne Pepper, and Salsa
  • Banana and Spinach Salad with Grilled Tofu, Chole and Guamacol
  • BLT wrap with celery sticks and peanut butter

Dinner ideas

  • Enchilada Salad with Chicken, Chili, Mango, Avocado and Spices
  • Bake ground turkey with mushrooms, onions, peppers, and cheese.
  • Antipasto Salad with White Beans, Asparagus, Cucumbers, Olive Oil and Parmesan
  • Brush-Roasted Cauliflower, Brussels Sprouts, and Pine Nuts
  • Salmon cooked with ginger, sesame oil and roasted zucchini

Snack ideas

  • Cauliflower and vegetable hummus
  • Healthy homemade trail mix with nuts and dried fruit
  • Cabbage chips
  • Cheese with Cinnamon and Flaxseed
  • Spicy Roast Grams
  • Roasted pumpkin seeds
  • Tuna bag
  • Steamed edamame
  • Strawberries and brie

Sometimes you can lose 5 to 10 pounds (2.3 to 4.5 kg) in the first week of a diet plan. The first week is usually the loss of both body fat and water.

If you are new to dieting, you may lose weight. The more weight you have to lose, the faster you will lose it.

A loss of 1 to 2 pounds per week is usually a safe amount unless your doctor suggests otherwise. If you are trying to lose weight faster than this, talk to your doctor about safe levels of calorie reduction.

In addition to weight loss, a low-carb diet can improve your health in several ways, although the long-term effects are not yet known:

  • Blood sugar levels are significantly lowered on low carbohydrate diets.
  • Triglycerides tend to go down
  • LDL (bad) cholesterol decreases
  • Blood pressure improves significantly

Other types of diets that cut calories and increase whole foods are also associated with better metabolic markers and slower aging. Ultimately, you can find a more balanced diet in which complex carbohydrates last longer.


Significant weight loss can be achieved on a low-carb or low-calorie diet, but the speed depends on the individual.

Normal weight loss can improve some health markers, such as blood sugar and cholesterol levels.

By reducing carbohydrates or replacing refined carbohydrates with complex carbohydrates, you will experience less hunger and hunger. This eliminates the main reasons why it is often difficult to stick to a weight loss plan.

With a permanent low-carb or low-calorie meal plan, you can eat healthy foods until you're full and still lose a significant amount of fat.

An initial drop in water weight can cause the scale to drop in a few days. It takes more time to reduce fat.

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