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

There are ways to lose weight safely if your doctor suggests it. A constant weight loss of 1 to 2 pounds per week is advised for the most effective long-term weight management.

However, many eating strategies will leave you hungry or unsatisfied. These are some primary reasons why sticking to a better eating plan may be difficult.

Not all diets, however, have this impact. Low-carbohydrate, low-calorie diets are beneficial for weight loss and may be easier to follow than other diets.

Here are some weight-loss strategies that include a good diet, possibly fewer carbs, and seek to:

decrease your hunger

Result in rapid weight loss

At the same time, boost your metabolic health

How to Lose Weight Quickly in 3 Easy Steps

1. Reduce your intake of processed carbohydrates.

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.

If you follow a low-carb diet, you’ll use stored fat for energy instead of carbs.

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

A study published in 2020 found that a deficient carbohydrate diet helped older people lose weight.

A low-carb diet has also been shown to lower appetite, eat fewer calories without even realizing it, or feel 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, leading 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 more extended time.

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

Consult your doctor for advice on reducing weight most effectively.

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

Each of your meals should have the following ingredients:

a source of protein

source of fat


a tiny 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 recipes and food lists


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. A variety of factors determines your specific needs, but the average person 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

cut your late-night snacking cravings by half

make you feel satisfied

In one research, people who ate a higher protein diet consumed 441 fewer calories per day.

Protein sources that are good for you include:

Beef, chicken, hog, and lamb are some of the meats available.

Salmon, trout, and shrimp are examples of fish and seafood.

whole eggs (yolk included)

beans, legumes, quinoa, tempeh, and tofu are plant-based proteins.

Vegetables with low carbohydrate content and a lot of leafy greens

Don’t be scared to pile leafy green vegetables on your plate. They’re high in nutrients, and you can eat a lot of them without adding a lot of calories or carbs to your diet.

Vegetables to eat if you’re following a low-carb or low-calorie diet:






Brussels sprouts (Brussels sprouts)


Chard (Swiss chard)



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.

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 many 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 overall health.

Weight loss can be aided by both exercise and weightlifting.

What about calorie intake and portion size?

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 quickly maintain, decrease, or gain weight.

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.

9 more suggestions for weight loss

Here are nine additional weight-loss suggestions:

  1. Breakfast should be high in protein. A high-protein breakfast may help you control your hunger and calorie intake throughout the day.
  2. Sugary drinks and fruit juice should be avoided. Sugar calories are useless to your body and might sabotage weight loss.
  3. Before each meal, drink some water. According to one study, drinking water before meals reduces calorie consumption and may help with weight loss.
  4. 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.
  5. Consume soluble fiber. Soluble fibers have been shown in studies to aid weight loss. Fiber supplements, such as glucomannan can also be beneficial.
  6. Make a cup of coffee or tea. Caffeine can help you lose weight by speeding up your metabolism.
  7. Whole foods should be the foundation of your diet. They’re more satisfying, healthier, and less likely to lead to overeating than manufactured foods.
  8. 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.
  9. Get some restful sleep. Sleep is vital for various reasons, and lack of sleep is one of the leading causes of weight gain.

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 be included in each meal.

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


oats, whole

whole wheat flour




Breakfast suggestions

a poached egg with slices of avocado and berries on the side

Quiche with spinach, mushrooms, and feta cheese on a crustless base

Green smoothie with spinach, avocado, almond milk, and cottage cheese on the side

Greek yogurt with berries and almonds that hasn’t been sweetened

Lunch menu suggestions

smoked salmon with avocado and asparagus on the side

Grilled chicken, black beans, red pepper, and salsa in a lettuce wrap

salad of kale and spinach with tofu, chickpeas, and guacamole

With celery sticks and peanut butter, make a BLT wrap.

Dinner suggestions

chicken, peppers, mango, avocado, and seasonings enchilada salad

Mushrooms, onions, peppers, and cheese are baked with minced turkey.

White bean, asparagus, cucumber, olive oil, and Parmesan antipasto salad

tempeh, Brussels sprouts, and pine nuts grilled cauliflower

Salmon with ginger, sesame oil, and roasted zucchini baked in the oven

Snack suggestions

Hummus with cauliflower and vegetables

Nuts and dried fruit in a healthy homemade trail mix

Chips made from kale

cinnamon and flaxseed cottage cheese

chickpeas cooked in a spicy sauce

pumpkin seeds, roasted

packets of tuna

edamame, steamed

brie and strawberries

How quickly do you plan to lose weight?

You may drop 5–10 pounds (2.3–4.5 kg) in the first week of a diet plan — occasionally more — and then lose weight steadily after that. The first week is usually marked by a reduction of body fat and water weight.

Weight reduction may occur more quickly if you’re new to dieting. You’ll lose weight faster if you have a lot to lose.

Losing 1–2 pounds each week usually is safe unless your doctor advises differently. If you want to lose weight more quickly, talk to your doctor about a safe calorie decrease level.

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 tend to decrease.

LDL (bad) cholesterol decreases.

Significantly lowers blood pressure.

Other diets that limit calories and emphasize whole foods have improved metabolic indicators and a shorter aging process. In the end, you may discover that a more balanced diet with complex carbohydrates is more sustainable.

Last but not least

Reduced appetite and hunger are likely to result from cutting or replacing refined carbs with complex carbs. This eliminates one of the key reasons why sticking to a weight-loss regimen is tough.

You can consume healthy food until you’re full and still lose a lot of weight if you follow a long-term low-carb or low-calorie eating plan.

Within a few days, the initial loss is water weight can drop the scales. It takes longer to lose fat.

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