How to lose weight fast

3 simple steps to lose weight as fast as possible.

This simple 3-step plan can help you lose weight fast. Dive in, and uncover the secret 3-step plan, along with other science-backed weight loss tips.

Weight Management
Evidence-based
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How to lose weight fast in 3 simple steps
Last updated on December 24, 2023, and last reviewed by an expert on August 12, 2023.
In this article

Ready to shed those extra pounds? When your healthcare expert gives the green light, it’s crucial to choose a method that’s both safe and sustainable. Aiming for a steady drop of 1 to 2 pounds each week is the golden ticket to lasting weight success.

How to lose weight fast in 3 simple steps

But, let’s face it—many diet plans can leave you with that pesky feeling of hunger or a sense of missing out. It’s no wonder sticking to a nutritious eating routine feels like an uphill battle.

Good news? It doesn’t have to be this way! Embracing diets rich in whole foods and perhaps on the lower carb side can not only fuel weight loss but also feel satisfying. Dive into these weight loss strategies that focus on:

How to lose weight fast in 3 simple steps:

1. Unlock the secret to weight loss: Refined carbs, be gone!

Ditching sugars and starches is a fast-track route to weight loss. Dive deep into a low carb eating journey or make the switch from refined to whole grains.

Here’s the magic: Slash those carbs and say goodbye to relentless hunger pangs. The result? Consuming fewer calories naturally.

Embracing a low-carb regimen? Your body will turn into a fat-burning machine, relying on stored fat for energy instead of carbs.

If you’re leaning towards complex carbs like whole grains and combining it with a calorie deficit, there’s a bonus. These grains pack more fiber and release energy slowly. So, every bite keeps you full and contented for longer.

A revealing 2020 study showcased the power of an ultra-low carb diet in weight loss for older adults.

But there’s more: Evidence points towards low-carb diets curbing your appetite. This means effortlessly consuming fewer calories without a rumbling stomach.

Yet, remember, every silver lining has a cloud. The long-haul effects of a low-carb lifestyle remain under the microscope. Plus, sticking to it can be challenging, risking the infamous yo-yo dieting and potentially jeopardizing long-term weight stability.

Vegetarian diet for weight loss: Food list and meal plan
Suggested read: Vegetarian diet for weight loss: Food list and meal plan

Low-carb isn’t the only game in town. Watch out for potential pitfalls. For some, slashing calories might be the golden ticket, offering easier long-term maintenance.

Eyeing whole grains over refined carbs? A 2019 study gave two thumbs up, linking high whole grain consumption to a sleeker body mass index (BMI).

In the weight loss maze, one size doesn’t fit all. Seek guidance from your physician to tailor the perfect plan for you.

Summary: Cutting down on carbs can suppress hunger, regulate insulin, and fast-track weight loss. However, the lasting impacts of a strict low-carb diet remain a mystery. Sometimes, simply cutting calories proves to be the enduring choice.

2. Eat protein, fat, and vegetables

Each one of your meals should include:

Protein

Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight.

Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight.

Here’s how to determine how much you need to eat without eating too much. Many factors determine your specific needs, but generally, an average person needs:

Diets with adequate protein can also help:

Suggested read: The ketogenic diet: A detailed beginner's guide to keto

In one study, people on a higher protein diet ate 441 fewer calories per day.

Healthy protein sources include:

Low carb and leafy green vegetables

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.

Vegetables to include for low carb or low-calorie eating plans:

Healthy fats

Don’t be afraid of eating fats.

Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocados are great choices for including in your eating plan.

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

Summary: Assemble each meal out of a protein source, healthy fat source, complex carb, and vegetables. Leafy green vegetables are a great way to bulk up a meal with low calories and lots of nutrients.

3. Energize with action! 🏋️‍♂️🏃‍♀️

While shedding pounds doesn’t mandate exercise, sprinkling some movement into your routine accelerates your weight loss journey. And guess what? Lifting weights emerges as a superstar here!

Engaging in weightlifting not only torches calories but also keeps the dreaded metabolism slowdown at bay – a pesky little gremlin that shows up when you’re dropping weight.

Thinking of hitting the gym? Aim for a thrice or fourfold visit weekly and pump some iron. Total newbie? Don’t sweat it! A friendly gym trainer can point you in the right direction. And hey, keep your doc in the loop about your fresh fitness endeavors.

Suggested read: How to lose 50 kg: 10 tips to do it safely

No weights? No problem! Cardio activities like brisk walking, jogging, cycling, or even a splashy swim are fantastic allies in your health and weight loss mission.

Both heart-pumping cardio and weightlifting pack a punch in the weight loss arena.

Summary: Dive into resistance training like weightlifting to shed those extra pounds. Can’t lift? Cardio’s got your back! Find what clicks and stick to it. 🌟

The Lowdown on Calories and Perfect Portions!

Diving into a low-carb diet? Here’s some good news! There’s usually no need to sweat over every calorie. As long as you keep your carbs in check and fuel up with proteins, fats, and low-carb veggies, you’re good to go!

Hit a weight loss plateau? It might be worth taking a sneak peek at your calorie intake. Maybe it’s playing hide and seek with those pesky pounds!

If you’re all about achieving that weight loss via a calorie deficit, check out this nifty online calculator we’ve found for you:

Just pop in your gender, current weight, height, and how active you are. This magic tool will spill the beans on how many calories you should munch on daily, whether you want to maintain, shed those pounds, or go turbo on your weight loss journey.

Calorie Calculator & Counter

Enter your details in the calculator below to figure out how many calories you should be eating per day to either maintain, lose, or gain weight.

Calculate
This calculator is for informational purposes only, you should consult a healthcare provider before making any health decisions. The calculator is based on the Mifflin-St. Jeor equation, a formula that has been shown to be an accurate way of estimating calorie needs in numerous studies.

There’s a whole buffet of user-friendly calorie counting apps and websites out there, ready for download.

Suggested read: Top 23 weight loss tips for women

But, a little heads up! Going too low on calories isn’t just a buzzkill; it can be harmful and might even slow down your weight loss. So, take it easy and aim for a calorie cut that’s both safe and sustainable, preferably under your doctor’s wise watch.

Summary: On a low-carb spree? Ditch the calorie counting. But if those scales aren’t budging or you’re walking the calorie-deficit tightrope, keeping tabs on those calories might just be your golden ticket!

9 weight loss tips

Here are 9 more tips to lose weight faster:

  1. Eat a high-protein breakfast. Eating a high protein breakfast could help reduce cravings and calorie intake throughout the day.
  2. Avoid sugary drinks and fruit juice. Empty calories from sugar aren’t useful to your body and can hinder weight loss.
  3. Drink water before meals. One study showed that drinking water before meals reduced calorie intake and may be effective in weight management.
  4. Choose weight-loss-friendly foods. Some foods are better for weight loss than others. Here is a list of healthy weight-loss-friendly foods.
  5. Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help.
  6. Drink coffee or tea. Caffeine consumption can boost your metabolism.
  7. Base your diet on whole foods. They’re healthier, more filling, and much less likely to cause overeating than processed foods.
  8. Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones.
  9. Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain.

For more tips on weight loss, read about natural tips for losing weight here.

Summary: Eating whole foods, higher protein, soluble fiber, and less sugar can help you lose more weight. Don’t forget to get a good night’s sleep, too.

Sample meal ideas for fast weight loss

These sample meal plans are low carb, which limits carbs to 20–50 carbs per day. Each meal should have protein, healthy fats, and veggies.

16 foods to eat on a ketogenic diet
Suggested read: 16 foods to eat on a ketogenic diet

If you’d prefer to lose weight while still eating complex carbs, add in some healthy whole grains such as:

Breakfast ideas

Lunch ideas

Dinner ideas

Snack ideas

How fast will you lose weight?

Shedding those extra pounds might surprise you! In just the initial week of a new diet plan, it’s common to see a drop ranging from 5 to 10 pounds (2.3–4.5 kg). This rapid drop usually combines both fat and water weight.

For those just dipping their toes into the world of dieting, you might notice results even faster. Remember, the more excess weight you carry, the speedier the drop.

However, a word to the wise: a steady and safe rate of weight loss is about 1–2 pounds weekly unless your healthcare professional recommends differently. Considering faster results? It’s always a good idea to consult with your doctor on safe calorie-cutting methods.

Suggested read: Top 20 most weight-loss-friendly foods on the planet

But weight loss isn’t just about numbers. Embracing a low-carb lifestyle can also usher in multiple health benefits:

Exploring other diet avenues? Diets emphasizing fewer calories and more whole foods are linked with enhanced metabolic indicators and a potential slowdown in the aging process. In the end, a well-rounded diet rich in complex carbs might be the golden ticket to long-term sustainability.

Summary: Going low carb or cutting calories can lead to notable weight loss, but how fast varies by person. Beyond shedding pounds, such diets can turbocharge your health markers, from blood sugar to cholesterol.

Summary

Swap out those refined carbs for wholesome complex ones, and you’re on a one-way street to feeling less hungry and more satisfied. Say goodbye to the number one obstacle in sticking to your weight loss journey!

Opt for a balanced low-carb or calorie-conscious diet, and here’s the exciting part: You can relish tasty, nutritious meals and still shed those unwanted fats.

Noticed a quick drop in weight recently? That’s probably water weight making its exit. But remember, true fat loss is a marathon, not a sprint. Stick with it!

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