How to Lose Weight Fast: 3 Simple Steps

How to Lose Weight Fast: 3 Simple Steps

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

If your doctor advises, there are some safe ways to lose weight. For the most effective long-term weight management, it is recommended to lose 1 to 2 pounds a week steadily.

In other words, many diet plans will make you hungry or dissatisfied. These are the main reasons why you may have difficulty sticking to a healthier eating plan is written by Dr. Hasanat Alamgir.

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

Here are some ways to lose weight with a healthy diet that may reduce carbohydrate content. The goals are:

1. Reduce refined carbohydrates

One way to lose weight fast is to reduce sugar and starch or carbohydrates. This can be a low-carb diet plan, or it can be reduced refined carbohydrates and replaced with whole grains.

When you do this, your hunger will decrease, and you will usually end up eating fewer calories (1).

With a low-carbohydrate diet plan, you will use stored fat to replace carbohydrates for energy.

If you choose to eat coarser carbohydrates (such as whole grains) and lack calories, you will benefit from higher fiber content and slower digestion. This makes them fuller and makes you satisfied.

A study in 2021 confirmed that a very low carbohydrate diet is beneficial for the elderly to lose weight (2).

Studies have also shown that low-carbohydrate diets can reduce appetite, which may result in eating fewer calories without thinking about it or feeling hungry (3).

Note that the long-term effects of a low-carbohydrate diet are still being studied. Adhering to a low-carbohydrate diet can also be difficult, which can lead to a yo-yo diet and a lower success rate in maintaining a healthy weight.

Low-carbohydrate diets have potential drawbacks and may lead you to adopt other methods. A diet that reduces calories also leads to weight loss, which is easier to maintain for a long time.

If you choose to diet instead of refined carbohydrates instead of whole grains, a 2019 study linked high whole grains with a lower body mass index (BMI)

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

2. Eat more protein, fat, and vegetables

Each of your meals should include:

To see how to organize your meals, please check:

Protein

Consuming the recommended amount of protein is essential for maintaining health and muscle mass while losing weight (5Trusted Source).

There is evidence that adequate protein intake can improve cardiometabolic risk factors, appetite, and weight (6 sources of trust, 7 sources of trust, 8 sources of trust).

This is how to determine how much you need to eat without eating too much. Many factors determine your specific needs, but generally speaking, the needs of an ordinary person (9 trusted sources):

How to Lose Weight Fast: 3 Simple Steps
  1. Men average 56-91 grams per day
  2. 46-75 grams per day for ordinary women

A diet with sufficient protein can also help:

  • Reduce food cravings and obsessions by 60%
  • Cut the desire for late-night snacks in half
  • Make you feel full

In one study, people on a high-protein diet ate 441 calories less per day (10 trusted sources, 11 trusted sources).

Healthy protein sources include:
  • Meat: beef, chicken, pork, and lamb
  • Fish and seafood: salmon, trout, and shrimp
  • Eggs: whole egg and egg yolk
  • Plant-based protein: beans, legumes, quinoa, bean temp, and tofu
How to Lose Weight Fast: 3 Simple Steps

 

Low-carb and leafy vegetables

Don’t be afraid to fill the plate with green leafy vegetables. They are rich in nutrients and you can eat them in large quantities without greatly increasing calories and carbohydrates.

  1. Vegetables included in a low-carb or low-calorie diet plan:
  2. broccoli
  3. cauliflower
  4. spinach
  5. tomato
  6. Kale
  7. Brussels sprouts
  8. cabbage
  9. Swiss chard
  10. lettuce
  11. cucumber

Healthy fat

Don’t be afraid to eat fat.

No matter which diet plan you choose, your body still needs healthy fats. Olive oil and avocado oil are great choices for meal plans.

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

3. Move the body

Although exercise does not require weight loss, it can help you lose weight faster. Weightlifting is particularly beneficial.

By lifting weights, you will burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of weight loss (13, 14 trusted sources, 15 trusted sources).

Try to lift weights three to four times a week. If you are new to the gym, ask the instructor for some suggestions. Make sure your doctor is also aware of any new exercise plans.

If weightlifting is not your choice, some aerobic exercises, such as walking, jogging, running, cycling, or swimming, are very beneficial for weight loss and general health.

How to Lose Weight Fast: 3 Simple Steps

 

Both aerobic exercise and weightlifting can help lose weight.

How about calorie and portion control?

If you choose a low-carbohydrate diet plan, as long as you maintain a very low carbohydrate intake and stick to protein, fat, and low-carbohydrate vegetables, you do not need to count calories.

If you find that you are not losing weight, you may need to track calories to see if this is a contributing factor.

If you insist that calories are not enough to lose weight, you can use such a free online calculator.

Enter your gender, weight, height, and exercise level. The calculator will tell you how many calories to eat each day to maintain weight, lose weight, or lose weight fast.

How to Lose Weight Fast: 3 Simple Steps

 

You can also download a free, easy-to-use calorie counter from the website and app store. This is a list of 5 calorie counters.

Please note that eating fewer calories can be dangerous, and weight loss is not effective. According to the doctor’s advice, strive to reduce calories in a sustainable and healthy way.

9 tips on How to Lose Weight Fast

Here are 9 other weight loss tips:

  1. Eat a high-protein breakfast. Eating a high-protein breakfast can help reduce cravings and calorie intake throughout the day (16Trusted Source, 17Trusted Source).
  2. Avoid sugary drinks and fruit juices. The empty calories in sugar will not help your body and may hinder weight loss (see 18Trusted Source, 19).
  3. Drink water before meals. A study showed that drinking water before meals can reduce calorie intake and may effectively control weight (20 trusted sources).
  4. Choose foods to lose weight. Some foods are better for weight loss than others. This is a list of healthy weight loss foods.
  5. Eat soluble fiber. Studies have shown that soluble fiber can promote weight loss. Fiber supplements (such as glucomannan) can also help (21Trusted Source, 22Trusted Source, 23).
  6. Drink coffee or tea. Caffeine intake can boost your metabolism (24 trusted sources, 25).
  7. The diet should be based on whole foods. Compared with processed foods, they are healthier, fuller, and less likely to cause overeating.
  8. Eating slowly and eating too fast can lead to weight gain while eating slowly can make you feel fuller and boost weight-loss hormones (26 trusted sources).
  9. Get quality sleep. Sleep is important for many reasons, and lack of sleep is one of the biggest risk factors for weight gain (27, 28, 29).
How to Lose Weight Fast: 3 Simple Steps

 

For more tips on losing weight, read the natural tips on losing weight here.

Meal recommendations for fast weight loss

The carbohydrate content in these meal plans is low, so the daily carbohydrate content is limited to 20-50 carbohydrates. Every meal should contain protein, healthy fats, and vegetables.

If you want to lose weight while still eating complex carbohydrates, add some healthy whole grains, such as:

Breakfast ideas

  • Hard-boiled egg, thinly sliced ​​avocado, and berry side
  • Spinach, Mushroom and Feta Cheese Omelet
  • Green smoothie with spinach, avocado and nut milk, and cottage cheese
  • Unsweetened Greek yogurt with berries and almonds

Lunch ideas

  • Side of smoked salmon with avocado and asparagus
  • Lettuce wrapped in grilled chicken, black beans, red pepper, and salsa
  • Kale and spinach salad with grilled tofu, chickpeas, and guacamole
  • BLT wrapped in celery sticks and peanut butter

Dinner ideas

  • Enchilada salad with chicken, chili, mango, avocado, and spices
  • Turkey roasted with mushrooms, onions, peppers, and cheese
  • Appetizer salad with white beans, asparagus, cucumber, olive oil, and parmesan cheese
  • Roasted cauliflower and bean eh, Brussels sprouts and pine nuts
  • Salmon with grilled ginger, sesame oil, and grilled zucchini

Snack ideas

  • Cauliflower Hummus and Vegetables
  • Healthy homemade food mixed nuts and dried fruits
  • Kale Chips
  • Cinnamon and flaxseed cheese
  • Spicy Roasted Chickpeas
  • Baked pumpkin seeds
  • Tuna bag
  • Steamed edamame
  • Strawberry and cheese

How fast is your weight loss?

In the first week of the diet plan, you may lose 5-10 pounds (2.3-4.5 kg) of body weight, sometimes even more, and then continue to lose weight after that. The first week usually reduces body fat and water.

If you are not used to dieting, weight loss may be faster. The more weight you lose, the faster you lose weight.

Unless your doctor advises otherwise, losing 1-2 pounds per week is usually a safe amount. If you want to lose weight faster, talk to your doctor about the safe level of reducing calories.

How to Lose Weight Fast: 3 Simple Steps

 

In addition to losing weight, a low-carbohydrate diet can improve your health in many ways, although the long-term effects are unclear:

  • A low-carbohydrate diet can significantly reduce blood sugar levels (30)
  • Triglycerides tend to decrease (31)
  • Low-density lipoprotein (bad) cholesterol decreased (32Trusted Source)
  • Significant improvement in blood pressure (33Trusted Source)

Other types of diets that reduce calories and increase total food are also related to improving metabolic indicators and slowing down aging (34, 35, 33, 35). In the end, you may find that a more balanced diet containing complex carbohydrates is more sustainable.

Bottom line

By reducing carbohydrates or replacing refined carbohydrates with complex carbohydrates, you may experience loss of appetite and reduced hunger. This eliminates the main reason why maintaining a weight loss program is usually difficult.

With a sustainable low-carbohydrate or low-calorie diet plan, you can eat healthy food until you are full and still lose a lot of fat.

The initial drop in water weight will cause the scale to decrease within a few days. It takes longer to lose fat.

 

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