Losing weight can be challenging, especially if you want to see results quickly. However, there are some simple and effective ways to shed those extra pounds without starving yourself or spending hours at the gym. Here are five easy and evidence-based steps to lose weight fast.
1. Cut way back on carbs
One of the most important steps to lose weight fast is to reduce your intake of carbohydrates, especially refined ones like sugar, bread, pasta, and fruit. Carbs are the main source of energy for your body, but they also raise your blood sugar levels and stimulate your appetite. By cutting back on carbs, you can lower your insulin levels, which helps your body burn fat instead of storing it. You can also reduce your water weight, which can make you look slimmer in a short time.
According to a study by Trusted Source published in the New England Journal of Medicine, people who followed a low-carb diet lost more weight than those who followed a low-fat diet after 6 months and 12 months. Another study by Trusted Source found that people who ate a very low-carb diet (less than 50 grams per day) lost more weight and had more improvements in their blood pressure, cholesterol, and blood sugar levels than those who ate a low-fat diet.
2. Eat plenty of protein
Protein is an essential nutrient that your body needs to build and repair muscles, organs, and tissues. It also helps you feel full and satisfied, which can prevent overeating and cravings. Protein also boosts your metabolism, which means you burn more calories even when you are resting.
Some of the best sources of protein are lean meats, eggs, fish, dairy products, nuts, seeds, and legumes. You should aim to eat at least 0.8 grams of protein per kilogram of body weight per day or about 0.36 grams per pound. For example, if you weigh 150 pounds (68 kilograms), you should eat about 54 grams of protein per day.
A study by Trusted Source published in the American Journal of Clinical Nutrition showed that increasing protein intake from 15% to 30% of calories reduced hunger and calorie intake by about 441 calories per day. Another study Trusted Source found that eating a high-protein breakfast reduced hunger and snacking later in the day.
3. Keep fat intake moderate
Fat is another important macronutrient that your body needs for various functions, such as absorbing vitamins, producing hormones, and maintaining cell membranes. Fat also adds flavor and texture to your food, which can make it more enjoyable and satisfying.
However, not all fats are created equal. You should avoid or limit saturated fats and trans fats, which are found in animal products, processed foods, baked goods, and fried foods. These fats can raise your cholesterol levels and increase your risk of heart disease and stroke.
Instead, you should opt for healthy fats, such as monounsaturated and polyunsaturated fats, which are found in olive oil, avocado, nuts, seeds, and fatty fish. These fats can lower your cholesterol levels and improve your heart health. They can also help you lose weight by increasing your fullness and reducing inflammation.
You should aim to get about 20% to 35% of your calories from fat per day. For example, if you eat 2,000 calories per day, you should get about 44 to 78 grams of fat per day.
4. Go for non-starchy vegetables
Vegetables are rich in fiber, vitamins, minerals, antioxidants, and phytochemicals that can benefit your health in many ways. They can also help you lose weight by adding bulk and volume to your meals without adding too many calories. Fiber can slow down digestion and absorption of nutrients, which can keep you feeling full longer. Fiber can also feed the beneficial bacteria in your gut Trusted Source, which can improve your digestion and metabolism.
Some of the best vegetables for weight loss are non-starchy ones Trusted Source, such as leafy greens, tomatoes, bell peppers, green beans, squash, and broccoli. These vegetables have a low glycemic index Trusted Source, which means they do not spike your blood sugar levels as much as starchy vegetables like potatoes, sweet potatoes, and corn. You should aim to eat at least 2.5 cups of vegetables per day Trusted Source, preferably raw or lightly cooked.
5. Get some exercise but don’t overdo it
Exercise is another key component of losing weight fast. Exercise can help you burn calories, build muscle, improve your mood, and enhance your overall health. Exercise can also increase your metabolic rate Trusted Source, which means you burn more calories even when you are not working out.
However, you should not rely on exercise alone to lose weight. Exercise can also increase your appetite and make you eat more to compensate for the calories you burn. Exercise can also cause muscle soreness and fatigue, which can make you less active and motivated.
Therefore, you should balance your exercise routine with your diet and lifestyle. You should aim to do at least 150 minutes of moderate-intensity aerobic exercise per week Trusted Source, such as brisk walking, jogging, cycling, or swimming. You should also do some strength training at least twice a week Trusted Source, such as lifting weights, doing push-ups, or using resistance bands. You should also include some flexibility and balance exercises, such as yoga, pilates, or tai chi.
However, you should not overdo it or push yourself too hard. You should listen to your body and rest when you need to. You should also vary your workouts and try new activities to keep yourself interested and challenged.
Bottom line
Losing weight fast is possible, but it requires some planning and discipline. You should follow a balanced and nutritious diet that is low in carbs, high in protein, moderate in fat, and rich in vegetables. You should also get some exercise, but not too much or too little. You should also drink plenty of water, get enough sleep, manage your stress, and monitor your progress.
By following these five easy and evidence-based steps, you can lose weight fast and improve your health and well-being. However, remember that losing weight is not a sprint, but a marathon. You should aim for gradual and sustainable weight loss that lasts over time. You should also consult your doctor before starting any weight loss program, especially if you have any medical conditions or take any medications.