How to Lose Weight Fast: 3 Simple Steps, Based on Science

 

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

That said, many eating plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a healthier eating plan.

However, not all diets have this effect. Low carb diets and whole food, lower-calorie diets are effective for weight loss and maybe easier to stick to than other diets.

Here are some ways to lose weight that employ healthy eating, potentially lower carbs, and that aim to:

• reduce your appetite
• cause fast weight loss
• improve your metabolic health at the same time

1. Cut back on refined carbs:

One way to lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.

When you do that, your hunger levels go down, and you generally end up eating fewer calories.

With a low carb eating plan, you’ll utilize burning stored fat for energy instead of carbs.

If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.

A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations.

Research also suggests that a low carb diet can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungry.

Note that the long-term effects of a low carb diet are still being researched. It can also be difficult to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight. There are potential downsides to a low carb diet that may lead you to a different method. Reduced calorie diets can also lead to weight loss and be easier to maintain for longer periods of time. If you opt for a diet focusing instead on whole grains over refined carbs, 2019 study correlated high whole grain with lower body mass index (BMI).

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

Reducing sugars and starches, or carbs, from your diet can help curb your appetite, lower your insulin levels, and make you lose weight.

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

2. Eat protein, fat, and vegetables: Each one of your meals should include: a protein sourc, fat source, vegetables,a small portion of complex carbohydrates, such as whole grains,To see how you can assemble your meals, check out

Assemble each meal out of a protein source, healthy fat source, complex carb, and vegetables.

Leafy green vegetables are a great way to bulk up a meal with low calories and lots of nutrients

3. Move your body:   Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.   By lifting weights, you’ll burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Resistance training, such as weightlifting, is a great option for losing weight. If that’s not possible, cardio workouts are also effective.

Choose what’s sustainable for you.