In order to reach your ideal weight in the long run, the suggestions of science can be summed up in 3 simple steps.
Increase protein, fat and vegetables
The way to lose weight fast is to cut out sugars and starches or carbohydrates. This can happen with a low-carb eating plan or by reducing refined carbohydrates and replacing them with whole grains.
When you do this, your hunger level drops and you generally consume fewer calories.
With a low-carb eating plan, you’ll use burned stored fat instead of carbs for energy.
If you choose to eat more complex carbohydrates such as whole grains with a calorie deficit, you will benefit from higher fiber and digest them more slowly. This fills them more to satisfy you.
A 2020 study confirmed that a very low-carb diet is beneficial for rapid and sustained weight loss in older populations.
Research also suggests that a low-carb diet can reduce appetite, which can lead to consuming fewer calories without thinking or feeling hungry.
Note that the long-term effects of a low-carb diet are still being researched. A low-carb diet can also be difficult to adhere to, which can lead to yo-yo dieting and less success in maintaining a healthy weight.
If you choose a diet that focuses on whole grains rather than refined carbohydrates, a 2019 study found an association between high whole grains and a low body mass index (BMI).
INCREASE PROTEIN, FAT AND VEGETABLES
Each of your meals should include:
a source of protein
a small portion of complex carbohydrates, such as whole grains
Eating the recommended amount of protein is important to help maintain your health and muscle mass while losing weight.
Evidence suggests that eating adequate protein can improve cardiometabolic risk factors, appetite, and body weight.
Here’s how to determine how much you should eat without eating too much. Many factors determine your specific needs, but in general, the average person’s protein needs
46-75 grams per day for the average woman
Don’t be afraid to consume healthy fats. No matter which eating plan you choose, your body still needs healthy fats. Olive oil and avocado oil are great options to include in your meal plan.
Other oils such as butter and coconut oil should only be used in moderation due to their higher saturated fat content.
In one study, people who followed a higher protein diet ate 441 fewer calories per day.
While exercise isn’t necessary for weight loss, it can help you lose weight faster. Lifting weights has particularly good benefits.
By lifting weights, you burn a lot of calories and prevent your metabolism from slowing down, a common side effect of weight loss.
Try hitting the gym three to four times a week to lift weights. If you’re new to the gym, seek advice from a trainer. Make sure your doctor is also aware of new exercise plans.
If lifting weights isn’t an option for you, doing some cardio exercises like walking, jogging, jogging, cycling or swimming is very beneficial for weight loss and overall health.
Both cardio and weightlifting can aid weight loss.
What about calorie and portion control?
If you choose a low-carb eating plan, you don’t need to count calories as long as you keep your carb intake very low and stick to protein, fat, and low-carb vegetables.
If you notice that you are not losing weight, you may want to track your calories to see if that is a contributing factor.
Keep in mind that eating too few calories can be dangerous and less effective for weight loss. Aim to reduce your calories by a sustainable and healthy amount as per your doctor’s advice.
Here are 9 tips to lose weight faster:
Have a high protein breakfast. Eating a high-protein breakfast can help reduce cravings and calorie intake throughout the day.
Avoid sugary drinks and fruit juices. Empty calories from sugar are not beneficial for your body and may hinder weight loss.
Drink water before meals. One study showed that drinking water before meals reduces calorie intake and can be effective in weight management.
Choose weight loss friendly foods. Some foods are better than others for weight loss. Here is a list of healthy weight loss friendly foods.
Eat soluble fiber. Studies show that soluble fiber can support weight loss. Fiber supplements such as glucomannan may also be helpful.
For coffee or tea. Caffeine consumption can speed up your metabolism
Base your diet on whole foods. They’re healthier, more filling, and much less likely to cause overeating than processed foods.
Eat slowly. Eating fast can lead to weight gain over time, while eating slowly makes you feel fuller and boosts weight-reducing hormones
Get quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain.