Want to Lose Weight Fast:- Cutting carbs, eating more protein, lifting weights, and getting more sleep are all actions that can promote sustainable weight loss.
It is more probable that you will lose weight permanently and improve your health if you put your attention on long-term habits and health.
Here are some weight loss strategies supported by research.
How to lose weight in six easy steps
1. Consume veggies, fat, and protein.
Try to have a range of foods at every meal. Meals should consist of complex carbs, protein, fat, and veggies to balance your plate.
The Dietary Guidelines for Americans 2020–2025 prescribe the following quantities of food based on age:
| Food type | Adults | Children 2-8 | Children 9-13 | Adolescents 14-18 |
|---|---|---|---|---|
| Protein | 5-7 ounces (oz) | 2-5.5 oz | 4-6.5 oz | 5-7 oz |
| Vegetables | 2-5 cups | 1-2.5 cups | 1.5-3.5 cups | 2.5-4 cups |
| Healthy oils | 22-44 grams (g) | 15-24 g | 17-34 g | 24-51 g |
| Grains | 5-10 oz | 3-6 oz | 5-9 oz | 6-10 oz |
Complete Protein
Consuming the proper quantity of protein is crucial for maintaining muscle mass during weight loss.
A diet rich in protein will also help you feel full and satisfied, which may help you cut back on cravings and snacking.
The Food Data Central Trusted Source database maintained by the U.S. Department of Agriculture provides examples of foods high in protein along with serving sizes and quantities.
| Food | Amount of protein/100 grams | Daily serving |
|---|---|---|
| lean ground beef | 20.8 g | 3.7 ozTrusted Source |
| skinless chicken breast | 23.2 g | 3.7 oz |
| black beans | 21.6 g | 0.7 oz |
| lentils | 9.02 g | 0.7 oz |
Veggies
Any vegetable may provide your diet with a wealth of nutrients. Try to consume 2.5 cups or more of veggies per day (Trusted Source).
Vegetable examples include:
greens with leaves tomatoes
green beans, bell peppers, and squash
When choosing what to eat, keep in mind that some vegetables, such as potatoes, sweet potatoes, and maize, are categorised as grains or carbohydrates due of their greater calorie and carbohydrate content. When you add these veggies to your meal, pay attention to the portion proportions that you use.
Healthy fats
Nuts, seeds, avocados, olive oil, and other healthy fats are excellent additions to your diet.
Keep in mind that oils are made entirely of good fats. While some—like olive oil—are regarded as healthful, they also have a higher calorie content per gramme at nine, as opposed to four for protein and carbohydrates.
Because of this, it’s critical to consume good fats in moderation and to minimise trans and saturated fats.
Other foods that are high in good fats include the following:
| Food | Healthy fat content |
|---|---|
| almonds | 49.9 gTrusted Source (3.8 g saturated fat) |
| sunflower seeds | 51.5 g (4.5 g saturated fat) |
| green olives | 15.32 g (2 g saturated fat) |
| avocados | 14.7 g (2.1 saturated fat) |
| butter | 81.1 g (51.4 g saturated fat) |
| coconut oil | 99.1 g (82.5 g saturated fat) |
2. Performing a bodily movement
For optimum health, the Physical Activity Guidelines for AmericansTrusted Source advise mixing aerobic exercises with weight training.
Exercises like walking, jogging, running, cycling, or swimming are examples of cardio exercises. Find out more about the various weight training workouts.
Make sure you see a physician before beginning a new fitness regimen.
3. Increase your fibre intake
Fibre can help you feel fuller for extended periods of time and assist weight reduction since it passes slowly through the digestive system.
Additionally, it may encourage regularity, stabilise blood sugar levels, and guard against a few chronic illnesses.
Fruits, vegetables, whole grains, breads, and legumes are some of the food categories, such as grains and fruit, that are high in dietary fibre. Every day, try to consume 6 ounces of grains and 2 cups of fruit (Trusted Source). Legumes and many vegetables are likewise high in fibre.
The following are some examples of high-fiber foods along with the recommended daily intakes:
| Food | Fiber/100 g |
|---|---|
| oats | 10.1 gTrusted Source |
| chickpeas | 7.6 g |
| bananas | 2.6 g |
| brussels sprouts | 3.8 g |
| beets | 2.8 g |
| apples | 2.4 g |
| quinoa | 2.8 g |
4. Consume food carefully
You can ensure that you are not overeating by having a solid grasp of how your body reacts to food and eating. We call this mindful eating. It could entail the following:
eating more leisurely
understanding the difference between an emotional food need and true hunger
Preparing vibrant dishes with diverse textures will help you extend and savour your meals.
Fast food consumption can be harmful since it impairs your brain’s ability to recognise when you’re satisfied.
Eating slowly helps you learn to discriminate between actual hunger and fullness since it allows your stomach more time to signal your brain when you’re full. You could eat less as a result of thisTrusted Source.
To slow down during your meals, try minimising distractions and implementing these mindful eating techniques. Find out more about losing weight and mindful eating.
5. Maintain your hydration
By decreasing the amount of food you eat, drinking a lot of water—especially before a meal—can aid in weight reduction.
Additionally, it could function by boosting fat burning (Trusted Source), which can improve weight reduction over the long run.
Make sure you select low-calorie liquids like water or cola instead of sugar-sweetened beverages like soda, which are heavy in calories and sugar and may cause weight gain.
Water consumption also aids in the removal of waste from the body and keeps you hydrated during exercise, both of which are benefits associated to weight reduction. Water consumption generally improves your body’s efficiency.
6. Get enough rest.
Obtaining enough sleep every night may help you lose weight in addition to making dietary and activity changes.
According to a research, those who consistently get less than 7 hours of sleep each night are more likely than those who get more sleep to become obese and have a higher body mass index.
Plus, sleep deprivation might also alter levels of hormones that control hunger and appetite. As a general rule of thumb, it’s recommended to aim for at least 7 hoursTrusted Source of high-quality sleep each night.
What about calories and portion control?
Counting calories isn’t always essential if you eat a balanced meal high in veggies, fat, and protein.
You might wish to monitor your calorie intake if you are not losing weight in order to see whether it is a contributing cause.
To get an idea of how many calories you’ll need, try utilising this free online calculator.
Consuming insufficient calories can be harmful and less conducive to weight loss. On the advice of your physician, try cutting your calorie intake by a manageable and healthy percentage.
Examples of quick-fix dinner ideas
Here are some wholesome meal options that combine complex carbohydrates, healthy fats, and a variety of proteins to aid with weight loss:
avocado slices, poached eggs, and berries on the side
Salmon baked with roasted vegetables, spinach, mushrooms, and feta in a crustless quiche with ginger and sesame oil.
What is the rate of weight loss?
A diet plan may cause you to lose weight more fast during the first week and then more steadily and slowly the following week. You usually lose a combination of water weight and body fat during the first week.
Weight reduction may occur more quickly if this is the first time you have changed your food and activity routine. It’s safe to strive for weekly weight loss of 0.5-2 lbs.
Frequently asked questions
What is the fastest way to lose weight extremely?
Reducing your calorie intake and adding more physical activity to your routine can help you lose weight quickly and sustainably. That said, each person is different, and there may be other factors that need to be considered, such as your diet, what medications you’re taking, your hormones, your mood, and genetics.
How can I lose weight in 7 days?
Decreasing your intake of processed foods and added sugar can help you lose weight in 7 days. Drinking plenty of water and adding fiber to your diet might also help. That said, many factors influence your ability to lose weight, and it’s better to aim for slower and more sustainable weight loss of 0.5-2 lbs per week.
How can I drop 20 pounds fast?
Exercising, staying hydrated, and enjoying a balanced diet rich in nutrient-dense foods can help you lose 20 pounds or reach your healthy goal weight. For safe and healthy weight loss, 0.5-2 pounds of weight loss per week is a realistic weight loss goal that you are more likely to maintain. Eating protein, fat, and vegetables; drinking more water; increasing the fiber in your diet; and adding exercise may all help you reach your weight loss goals. But there may be other things to consider, like what medications you take, other health conditions you have, your hormones, and genetics.
How can I lose 10 pounds in a week?
Losing 10 pounds in a week is not realistic or sustainable. For safe and healthy weight loss, aim for 0.5-2 pounds of weight loss per week by changing your diet and lifestyle.
How can I lose 15 pounds in 2 weeks?
Losing 15 pounds in 2 weeks is unrealistic, unsustainable, and likely unsafe. Healthy weight loss is 0.5-2 pounds of weight loss per week, and you may be most likely to do this by changing your diet and modifying your lifestyle.