Want to Lose Weight Fast? These Science-Backed Tips Can Help You Lose Weight Sustainably
Weight loss is not the answer to every health problem, but if your doctor recommends it, there are tips to help you 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 designed to help you lose weight leave you feeling hungry or unsatisfied, or they cut out major food groups and are not sustainable. These are major reasons why you might find it hard to stick to a healthier eating plan.
Everyone has unique needs and different eating styles and tips may work better for you than someone else.
You may find you are able to lose weight by following a low carb diet or a diet that has a focus on whole foods, but there are some general principles that apply when you’re trying to lose weight.
Here are some science-backed tips to help you lose weight that include healthy eating, choosing carbs carefully, and that aim to:
- reduce your appetite and hunger levels while keeping you satisfied
- produce consistent weight loss over time
- help improve your metabolic health at the same time
If you want to lose weight quickly, some of these tips may help, but quick weight loss is rarely sustainable. Focusing on long-term health and habits that you can stick with over time will help improve your health and are more likely to result in lasting weight loss.
One way to help 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 (1Trusted Source).
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 (2Trusted Source).
Research also suggests that a low carb diet may reduce appetite, which can lead to naturally eating fewer calories without thinking about it or feeling hungry (3Trusted Source).
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, a 2019 study correlated high whole grain intake with lower body mass index (BMI) (4Trusted Source).
To determine the best way for you to lose weight, consult your doctor for recommendations.
SUMMARYReducing refined carbohydrates may help curb your appetite, lower your insulin levels, and help 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.
Aim to include a variety of foods at each meal. To balance your plate and help you lose weight your meals should include:
- a protein source
- fat source
- a small portion of complex carbohydrates, such as whole grains
To see how you can assemble your meals, check out:
- this low carb meal plan
- this lower calorie meal plan
- these lists of 101 healthy low carb recipes and low calorie foods
Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight (5Trusted Source).
Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight (6Trusted Source, 7Trusted Source, 8Trusted Source).
Generally, an average male needs about 56-91 grams per day, and the average female needs 46-75 grams per day, but many factors influence protein needs. Here are guidelines to help you figure out how much protein to eat without eating too much (9Trusted Source,10Trusted Source):
- 0.8g/kg of body weight
- 1-1.2g/kg of body weight for people 65 and older
- 1.4-2g/kg of body weight for athletes
Diets with adequate protein may also help you reduce cravings and snacking by helping you feel full and satisfied (11).
Healthy protein sources include:
- meat: beef, chicken, pork, and lamb
- fish and seafood: salmon, trout, sardines, and shrimp
- plant-based proteins: beans, legumes, quinoa, tempeh, and tofu
Don’t be afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs.
All vegetables are nutrient-rich and healthy foods to add to your diet, but some vegetables, like potatoes, sweet potatoes, winter squash, and corn, are higher in carbs.
These vegetables are considered complex carbs because they contain fiber, but you may want to be mindful of serving size when adding these vegetables to your plate.
Vegetables to include more of:
- Brussels sprouts
- Swiss chard
Don’t be afraid of eating fats.
Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great choices for including in your eating plan. Nuts, seeds, olives, and avocados are delicious and healthy additions, as well.
Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content (12Trusted Source).