How to fast to lose weight fast

How to Lose Weight Fast (For Women)

This article was co-authored by Pouya Shafipour, MD, MS. Dr. Pouya Shafipour is a Family Medicine Specialist, Primary Care Physician, and a Weight Loss Specialist based in Santa Monica, California. Dr. Shafipour specializes in dietary, nutritional, behavioral, and exercise counseling to manage obesity and medical conditions related to excessive weight gain or loss. Dr. Shafipour received a BS in Molecular and Cell Biology from the University of California, Berkeley, an MS in Physiology and Biophysics from Georgetown University, and an MD from the Loma Linda University School of Medicine. He completed his internship in general surgery at UC Irvine and a residency in family medicine at the University of California, Los Angeles, and became board certified in family medicine in 2008.

There are 17 references cited in this article, which can be found at the bottom of the page.

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Research shows that women tend to lose weight more slowly than men, [1] X Research source which can be frustrating if you’re trying to take weight off quickly. If you want to lose weight fast and keep it off, then skip the fad diets. Your best bet is to make safe and realistic lifestyle changes that you can sustain in the long term. You will need to monitor your diet, exercise levels, and other lifestyle behaviors. These types of changes will help you lose weight quickly while improving your health rather than damaging it. Implementing a few tips and tricks will help you lose weight fast.

How To Lose Weight Fast

People strive to lose weight for myriad reasons, and many fall into the fad diet trap promising real results fast. While there are certainly ways to accelerate your weight loss efforts, it’s important to understand that shedding pounds too quickly can actually backfire.

Like so many parts of life, safe, successful and sustainable weight loss is more about the journey and less about a scale-based destination and rapidly approaching deadline. Read on for expert advice on the best ways to lose weight—and keep it off.

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Why Losing Weight Fast Isn’t the Best Goal

Though the allure of the “lose 5 pounds in a week” diet myth is strong, there are many reasons why speedy shedding may actually work against your best weight loss efforts.

First, when people lose weight rapidly, especially via fad or crash diets, they are typically unable to maintain it because the weight they lose is often more muscle mass and water and less fat mass compared to people who lose weight gradually.

“Maintaining lean muscle is important in weight loss because it plays a key role in metabolism,” says certified health coach and author of Sugar Shock and Beyond Sugar Shock Connie Bennett. “Muscle helps you burn more calories. But when you lose weight too quickly, you lose muscle and your body slows down calorie burning. Fast weight loss can even cause permanent slowing of metabolism.”

Rapid weight loss often leads to the dreaded yo-yo weight cycling many chronic dieters experience. In fact, a study of former contestants on NBC’s weight loss television show “The Biggest Loser” found the more pounds dropped quickly, the more the participant’s metabolism slowed. The study also found that the contestants regained a substantial amount of their lost weight in the six years following the competition. [1] Fothergill E, Guo J, Howard L, Kerns J, Knuth N, Brychta R, Chen K, Skarulis M, Walter M, Walter P, Hall K. Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Obesity. 2016;24(8):1612-1619.

Popular fad diets also very often result in nutrient deficiencies. “And rapid weight loss—especially when you cut carbs—is often largely water,” says registered dietitian Ellen Albertson, Ph.D., author of Rock Your Midlife. “What’s more, if daily calories are low, the body may also use muscle mass as fuel, further reducing metabolism, as muscle mass is metabolically active.”

The bottom line: Shedding weight sensibly is the way to go. Experts usually say a safe rate is losing around half a pound to 2 pounds a week. With that goal in mind, here are some tried-and-true ways to drop pounds and keep them off for good.

15 Expert-Backed Tips for Safe and Sustainable Weight Loss

1. Implement Long-Term Lifestyle and Behavior Changes

When trying to lose weight, ban the word “diet,” suggests Albertson. Dieting can be unpleasant and make you hungry, so you constantly think about food, which is exactly what you don’t want when trying to lose weight. Instead, she recommends thinking of weight loss as a part of getting healthier and concentrating on taking care of your body first.

“Weight loss is complicated and you don’t have total control over the number on the scale, but you do have control over what you eat, how much you move and other factors that impact weight, such as stress and sleep,” says Albertson. She suggests setting SMART—specific, measurable, achievable, relevant and time-sensitive—goals and rewarding yourself when you hit them.

2. Focus on the First 5% to 10%

Instead of saying, “I need to lose 25 pounds,” and overwhelming yourself with what seems like an impossible goal, look toward the health benefits that can come from even modest weight loss.

“Set smaller, achievable targets,” suggests Bennett. “Losing only 5% to 10% of your total body weight (TBW) can greatly improve your health and lower your risk for illnesses, such as type 2 diabetes, stroke, cardiovascular disease and certain types of cancer.”

3. Reduce Your Intake of Ultra-Processed Carbs and Sweets

“One of the healthiest ways to shed weight is to reduce your intake of sugar and rapidly metabolized carbohydrates,” says Bennett. “In particular, you want to cut out or drastically curtail your intake of high-glycemic-load foods, such as sugary snacks, processed carbs and soft drinks. When you avoid or cut back on French fries, chips, crackers and the like, you’ll speed up your weight loss.”

4. Eat More Plants

Albertson suggests aiming to consume five daily servings of produce to start and working up to seven to nine servings a day. “Start your day with a green smoothie, have a salad or cut up vegetables with your lunch and eat fruit for snacks and desserts,” she says. “For supper, have more stir frys, incorporate veggies into your pasta dishes and stir them into soups.”

5. Pump Up Your Protein

Increasing your protein consumption can help reduce appetite and help prevent the loss of muscle mass.

“Eating around 25 to 30 grams of protein—two scoops of protein powder or 4 ounces of chicken breast—per meal can improve appetite control and manage your body weight,” says Dr. Albertson. “The best way to do it is to make sure you have one serving of high-quality protein per meal.”

6. Drink More Water

“I suggest following the eight by eight rule—8 ounces of water eight times throughout the day—for a minimum water intake recommendation,” says Florida-based celebrity trainer Jordan Morello who works for the fitness platform Sweat Factor. “My clients are usually surprised once they add this [rule] into their own routine [by] how much this simple thing can curb cravings and leave you more satiated throughout the day.”

7. Eat a Well-Rounded Breakfast

Additionally, a study in the Proceedings of the Nutrition Society found people who don’t eat breakfast tend to have poorer quality diets overall, and they skimp on nutrients, such as vitamin D, calcium and iron.

8. Stand Up and Move More

One of the easiest ways to shed weight is to up your non-exercise activity thermogenesis (NEAT)—the energy expended for everything you do outside of eating, sleeping or exercising. Little changes like carrying your groceries instead of pushing a cart, parking farther away from the entrance to the mall, taking the stairs instead of the elevator or even tapping your toe can lead to hundreds of extra calories burned.

For example, if you weigh 160 pounds and alternate sitting and standing, you can burn approximately 35 additional calories an hour—an extra 280 calories a day, 1,400 calories a week and about 70,000 calories a year.

“Set a timer on your phone, Fitbit or computer to remind you to get up and move around every hour,” says Albertson. “You’ll burn more calories and may lower your blood sugar and risk of heart disease.”

9. Hit the Weights

Muscle burns more calories than fat. So how do you build more muscle? Strength training.

Adding resistance training to your weight loss plan is a smart idea not only because of the calories you’ll burn while working out, but also because of the “afterburn effect.”

Known as excess post-exercise oxygen consumption, EPOC reflects how long oxygen uptake remains elevated after exercise in order to help muscles recover. This elevation boosts metabolism both during and after strength training sessions.

And the more muscle you add to your frame, the higher your resting metabolic rate (RMR). Your RMR determines how many calories your body needs to function at rest. The greater your RMR, the more you can eat and not gain weight.

“While cardiovascular exercise is often emphasized, strength training is key for dropping pounds and maintaining weight loss, especially after age 50 because muscle mass—which burns calories—declines at a rate of 1% to 2% per year,” says Albertson. “Strength training can slow down muscle mass decline.”

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10. Don’t Go Overboard

Cutting calories too drastically or working out 24/7 may actually backfire when it comes to weight loss. Most people think shedding pounds requires draconian measures to get results, but allowing yourself adequate recovery time is more productive.

“Many people, when they get frustrated that they haven’t lost weight, will double down on the stressor (i.e. catabolic phase) that they are doing,” says certified personal trainer Rob Darnbrough, CEO and co-founder of The Smart Fit Method in California. “For example, they’ll run extra miles, double up on the amount of time they spend at the gym and/or eat less food. However, all of the results we desire from doing the above things actually occur during the anabolic recovery phase.”

During the anabolic phase, the body builds muscle mass and loses fat mass while recovering from the stressor, explains Darnbrough. So, instead of pushing yourself to a breaking point, which ends up leading to overtraining and diminished results, put as much energy into rest and nutrition as you do into workouts. “To create sustainable results, try to balance your ratio of stress to recovery,” says Darnbrough.

11. Check in With an Accountability Partner

Sometimes losing weight can feel lonely, but you don’t have to do it all by yourself.

“One of the best ways to consistently eat better and shed weight steadily is to check in every day with an accountability partner,” suggests Bennett. “Your accountability partner doesn’t need to be your bestie, favorite co-worker or partner. Just find someone with similar weight loss goals. You don’t need to talk every day, either. Just text each other to share that you’re eating healthy foods and staying on track. If you’re tempted by junk foods, you can lean on your partner, too. That’s when you may want to call them.”

12. Watch Less Television

Couch surfers wanting to lose weight should turn off the TV—in fact, the more television people watch, the more weight they gain.

Excess television watching is correlated with extra pounds primarily because it’s a sedentary activity that often also leads to mindless eating. So, turn it off or maybe change the channel to an exercise program instead.

13. Reconnect With Your Satiety Cues

Speaking of mindless eating, you can reprogram your brain for weight loss by tuning back into your body’s natural “I’m hungry” and “I’m full” cues.

“Dieting combined with eating on the run or while multitasking—driving, watching TV, playing with your phone—can really disconnect you from your natural signals of hunger and satiety,” says Albertson. “Plus, as children, we also learned to clean our plates rather than eat until satisfied.” Add the fact that portion sizes have grown significantly—as much as 60% for things like snack foods— and the result is consistent overeating.

“Instead, try to eat when you’re hungry and stop when you are satisfied rather than stuffed,” says Albertson. “Instead of tracking your food, try tracking how hungry you are before, during and after meals to get back in touch with these signals.”

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How to Lose Weight Fast

Follow these 23 scientifically-backed tips to take the guesswork out of speedy weight loss

Google search the question ‘how to lose weight fast’ and the advice you’re likely to receive ranges from strange – ‘breathe deeply constantly to work your abs’ is a genuine suggestion we stumbled across – to downright damaging, like the suggestion that diet pills are ever a good idea.

Sure, you know that those suggestions won’t work, but in the age of information, how do you go about sorting weight loss fact from weight loss fiction? The answer, as ever, is science. Reliable, proven, credible science.

For instance, did you know that by chewing gum you’ll consume 36 fewer calories every time you reach for a snack because your’ve already satisfied your appetite? Or where you aware that getting in an early morning bodyweight session can burn 20 per cent more fat than if you were to do the same thing after lunch?

We thought not, so we’ve collected 23 of our best tips on how to lose weight quickly and safely, backed by peer-reviewed studies, so you can be sure of their efficacy. These are the shortcuts to slim you’re going to enjoy; follow them and you’ll never need to do another Google search.

What to Eat to Lose Weight Fast

What you choose to eat can be just as important as the quantity. Snack smarter with these 10 suggestions. But don’t just blindly follow our advice, find out why you should be eating these foods below.

10 Foods That’ll Help You Lose Weight Faster

1. Chillies

This hot food staple is one of the fastest foods to burn off your blubber. A study published in the British Journal of Nutrition showed that when compared to a placebo, capsaicin – the active ingredient in cayenne pepper – increases fat burning. Curry night, anyone?

2. Green tea

Swap your regular cuppa for a green brew won’t just change your tea break, but your body fat score too. The American Journal of Clinical Nutrition found the catechins in green tea boost metabolism and increase your calorie burn by up to 4 per cent.

3. Milk

Looks like the white stuff is also the right stuff. According to research published in Cell Metabolism, milk contains a compound called nicotinamide riboside, which increases the rate at which your body burns flab.

And that’s not all: because of its high protein content, chugging down a glass of semi-skimmed after your workout will grow your muscles up to 40 per cent (yes, 40!) more than if you didn’t, according to the American Journal of Clinical Nutrition.

4. Apples

One a day keeps the fat away, according to scientists at Pennsylvania State University. Due to its high fibre content, snacking on an apple 15 minutes before a meal consume 200 fewer calories. And no, downing a Bulmer’s before dinner is not the same thing.

5. Gum

Don’t worry, this habit won’t leave you with Alex Ferguson’s physique. University of Rhode Island researchers have found that chewing by itself reduces the amount you eat and speeds up your metabolism.

Need another reason? A study published in the journal Appetite found that working gum around your mouth will make you consume 36 fewer calories each time you snack because your appetite had been sated. Now that’s something to chew over.

6. Water

That’s right, downing two glasses of plain old H20 before your dinner is enough to burn 15 pounds over 12 weeks. How? According to scientists at Virginia Tech University, water can make you partially full, meaning you’ll eat less grub during your meal.

Plus, downing a cold pint of the clear stuff (water, not vodka) after every meal is enough to raise your metabolism by 30 per cent for 40 minutes, according to the Journal of Clinical Endocrinology and Metabolism. That’s a great way to lose weight fast for little effort on your part. Score.

7. Protein

Yes whey: the American Journal of Clinical Nutrition found that high-protein shakes are a vital part of a weight loss plan, so don’t hold back – especially at breakfast. According to research from the University of Bath, eat 700 calories before 11am and you’ll have better blood sugar levels than those who skipped the most important meal of the day. It’s the best excuse you’ll have of sticking with a morning fry-up and avoiding a costly Starbucks lunch.

8. Bacon

And they say you can’t eat like a pig and slim down. Scientists at Kyoto University found bacon is a great source of the hormone coenzyme Q1, which spikes up your metabolism when combined with a brisk walk. And here’s the best bit: the study showed eating six rashers of bacon an hour before your stroll to the office will double the fat burn. There’s no need to ration your rashers.

9. Spinach

It might not build you like Popeye overnight, but add a bit of the green stuff on the side of your plate if you want to lose weight fast. It’s thanks to spinach’s ecdysteroids, natural compounds found in the veg, that increase the levels of protein adiponectin, which makes fat cells more sensitive to insulin, and breaks down fat. It’s really that easy.

10. Complex carbs

Compared to their complex cousins, refined carbs cause your blood sugar to spike rapidly, leading to hunger, cravings and increased food intake a few hours later, according to researchers in Boston. Switch the white bread for whole wheat to ward off the 3pm slump.

How to Lose Weight Fast with Exercise

So you’ve stocked your cupboards with green tea and are prepping for meals by eating an apple. Now what? Time to tailor your workouts for the best results.

8 Ways to Lose Weight Fast with Exercise

11. Listen to music

Want to instantly burn more blubber in your workout? Research conducted at Brunel University found listening to your favourite tracks will increase your endurance by a massive 15 per cent. And if you really want to turn your weight loss up to 11, Social Psychological and Personality Science found that heavy bass increases your sense of personal power to help you get the most out of the gym.

12. Walk or cycle to work

Avoiding the gym at all costs doesn’t mean you can’t shed the pounds. Simply swap your normal boring commute for a short cycle and you’ll keep the calories burning long after you step into the office, according to researchers at Loughborough University.

Don’t want to fork out for a new set of wheels? Just avoid the car and you’ll still speed away to your blubber. Why? Research published in the Journal of Epidemiology & Community Health found that you can still lose weight fast by opting for public transport over your morning drive.

13. Workout at home

Gym memberships are expensive. Home workouts are free. You do the math(s). Need more persuading? Bodyweight workouts are the perfect way to burn the calories as you’re always setting the correct weight: yourself.

14. Exercise earlier in the day

Can’t be bothered training five days a week? Exercise early in the morning and you can cut out one of your sessions, says a study published British Journal of Nutrition. The reason? A bodyweight circuit before breakfast blasts away 20 per cent more fat than a session at lunch. That leaves you the rest of the day to gloat about your results.

15. Try HIIT instead of cardio

Want to blow away your belly without logging months of mind-numbing hours on the treadmill? High Intensity Interval Training (HIIT) will kickstart your metabolism like no other workout, burning more than twice the calories as a lighter and longer session, according to a study from Southern Illinois University. And the total amount of time you need to dedicate to HIIT: 20 minutes. It really is the least time exercising for the biggest results.

16. Stretch

Tempting as that post-workout shower may be, making time to hold a static stretch at the end of your workout can increase your muscle mass by as much as 13 per cent, according to US research. How? It has much the same effect on your muscles as resistance training, a study published in the Journal of Applied Physiology found. Both cause micro tears that prompt the manufacture of muscle fibres. Stretch yourself swole.

17. Lift heavy

Testing your limits brings about than just bragging rights. Lifting a heavier weight for fewer reps burns nearly twice as many calories during the two hours after your workout than lifting a lighter weight for more reps, according to research published in the journal Medicine & Science in Sports & Exercise. Feel smug in the knowledge you’re still torching calories in that 10am meeting.

18. Rest wisely

If muscling up is key to shedding timber, you might as well do so efficiently. Rehash your recovery period by introducing short rest intervals within your sets. Switching your 120-second rest between sets to a 60-second intra-set break brings greater strength gains and increased power output, according to a study published in the Journal of Strength and Conditioning Research.

Habits That Will Help You Lose Weight Fast

Exercise and diet are taken care of, but there are still a few weightloss hacks we need to let you in on.

5 Weightloss Hacks You Need to Know

19. Sleep

Supposed to make that early gym class, but suffered a sleepless night? Give yourself a lie in. As research published in the International Journal of Obesity shows, getting eight hours shuteye will reduce your stress levels and double your chances of slimming down. It really is your dream weight loss method.

20. Fidget

Colleagues annoyed by your constant posture changing and leg waggling? Just tell them you’re burning the calories. A study from the University of Leeds showed that those who fidgeted more often weighed less than those who didn’t. Bottom line: reposition your chair all you want.

21. Occupy your mind

Want to instantly crush your cravings by 24 per cent? Load up FIFA instead of Netflix, says research published by the Plymouth University. Spending time bossing virtual 40-yard free kicks is enough to distract your mind food, meaning you’ll eat less. Game on.

22. Turn the lights off

Get slim at the flick of a switch. No, really. Research in the Journal of Biological Rhythms found sleeping in a blacked-out room can speed up your metabolism while also ensuring you catch better Zs. You don’t even need to be awake to drop the pounds.

23. Escape your work chair

Hate being chained to your chair eight hours a day? Bug HR to get a stand-up desk – not only will you be able to casually see what your colleagues are up to, standing for a total of just an hour a day could help to fight off obesity, according to the American Journal of Preventive Medicine. Break up your day and lose weight fast: it’s a win-win.

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How to Lose Weight Fast – An Expert’s Guide

Being overweight is one of the most common problems in the modern era. As per a study by the World Health Organisation (WHO), in 2016, more than 1.9 billion adults were overweight. Of these, a staggering 650 million were obese. It is no surprise that being overweight can lead to several health risks and adverse effects.

For example, diabetes, heart ailments, sleep apnea, stroke and gallbladder diseases are the most common. That makes obesity one of the most concerning and severe issues globally. However, the good part is that people have started taking it seriously due to growing awareness and information. However, the most common question that concerns a colossal population is how to lose weight fast.

Various factors, including your diet, lifestyle, stress levels, medical conditions, etc., impact your body weight. Furthermore, factors like age, gender etc., define your optimum body weight. Although losing weight can sound very challenging, following the right practices can make the task easier for you. However, if you wish to shed those extra pounds, don’t go for weight loss plans that promise fast weight loss.

Several FAD diets and supplements that promise rapid weight loss can lead to adverse effects. To read about the possible side effects of rapid weight loss, you can refer to a detailed guide here. Hence, it is essential to go about your weight loss journey well-planned. Discipline and consistency will ensure that you reach your optimum weight without negatively affecting your health.

The healthiest way to lose weight involves balancing multiple factors like modified diets, physical activities, lifestyle modification, stress reductions etc. The article focuses on numerous ways to help you with your weight loss journey.

“A huge part of losing weight is making that initial decision to change lifestyle. The best way to lose weight and be successful at it is to take one simple step at a time. When it’s about weight loss, being consistent with the positive changes you make to your lifestyle is the key. Getting right back on track when you fall off and keep going with small yet important changes leads to sustainable results.” –

Hiral Patel (Nutritionist, HealthifyMe)

The Importance of Maintaining a Healthy Weight

The benefits of maintaining a healthy body weight are immense. For starters, it can be as simple as making you feel better and more confident about yourself.

In addition, you will have more energy in reserve to function better and improve your health further. Healthy body weight also ensures the proper functioning of your circulatory system.

It also helps manage your fluid levels better. Besides these common benefits, a healthy weight prevents you from diseases that come with excess body weight.

These include reduced risk of diabetes, cancers, arthritis, gallstones, asthma, infertility, snoring and sleep apnea.

Effective Ways to Lose Weight Fast

There are two primary ways to lose weight. They are good physical activity and diet. When done together, these deliver better results.

Physical Activity

A big reason for the current crisis of being overweight is insufficient physical activity. The leading cause of this is the sedentary nature of most occupations. Doing sufficient physical activity ensures that calories burn and the weight remains under control. You can do different kinds of physical activities to lose weight. These include:

All these physical activities help you burn calories. You can choose any form of physical activity if your goal is to lose weight fast. However, what matters is consistency. If you perform any of these physical activities over a long period, the results will come.

Best Diet Plans

It is possible to lose weight by just making a few modifications to your diet. If you want to lose weight, the game is all about the calories you take in and the calories you burn. When you limit the number of calories you take in, your body has to search for other ways to produce energy.

So, if you are at a calorie deficit or eating fewer calories with balanced nutrition than you used to, you are well on your way to losing weight. Your body will now use the existing fat to release the energy needed to perform day to day functions. Over time, this will help you shed body fat and lose weight.

Modified Food Plans to Lose Weight Fast

Although several food plans can help you lose weight, some of these can help speed up your weight loss journey. However, it is best to seek an expert’s assistance while following any of these modified food plans. That is because everybody is different, and their bodies have different demands.

In addition, a healthy weight loss journey demands customised plans that are specially created as per various factors, including your age, gender, body type, needs, medical conditions etc. Below are some common weight-loss food plans that can help you lose weight.

Conventional Hypocaloric Diets (Calorie-Deficit Food Plans)

It is one of the most common and efficient ways to lose weight. Studies suggest that traditional hypocaloric diets typically aim at reducing daily energy intake by 500–750 kcal. The recommended calorie intake for the energy restriction happens by diets of 1200–1500 kcal/d for females and 1500–1800 kcal/d for males.

The idea is to consume fewer calories so that the body can use excess fat and use it as an alternate source of energy. In the process, you start burning more fat for energy, ultimately leading to weight loss.

Reducing daily energy intake by 400–500 kcal can lead to a modest weight loss of approximately 0.5 kg per week or 2 kg per month. However, research shows that such weight loss is usually seen only in the first months because the rate of weight loss can slow down due to hormonal adaptations resisting weight loss.

Hence, choosing a customised food plan based on your weight loss goals is essential.

Intermittent Fasting

Intermittent fasting is when you fast and eat in cycles. There are two popular methods of intermittent fasting. One is using the 16/8 rule. You limit your calorie intake to 8 hours per day in this scenario. Whatever you want to eat, you must eat it in those 8 hours only. The remaining 16 hours are for fasting.

Another popular method is the 5:2 method. You need to take as little as 500-600 calories per day twice a week per this method. In both methods healthy meals and moderate activity improves weight loss.

Intermittent fasting is safe. Most healthy adults can do it. Evidence suggests that intermittent fasting can reduce weight by 0.8-13% when done consistently and adequately.

Another conclusive study shows that intermittent fasting could improve fat burn rate while maintaining muscle mass. Further studies in the field suggest that the benefits of intermittent fasting are immense. These include increased insulin sensitivity, reduced inflammation and anti-ageing effects.

Plant-Based Diets

It involves limiting food intake to just plant-based products. Veganism is a popular version of this type. It eliminates even dairy products from the diet. Other benefits of a plant-based diet include reduced risk of illnesses like heart disease and diabetes.

However, plant-based diets have some downsides too. The most important is that the body loses essential nutrition from animal products. Iron, vitamin B12, vitamin D, calcium, zinc and omega-3 fatty acids are some important ones, so experts can help here to plan a diet wisely.

Low Carbohydrate Diets

Low carbohydrate diets are the most popular ones adopted for losing weight. They are helpful because they limit carbs consumption. At the same time, they substitute the lost carbohydrate for protein. When the carbohydrate content in the diet goes very low, the body starts using fatty acids for energy requirements. The fatty acids get converted into ketones.

Evidence suggests that a low carbohydrate diet is even more effective than a low-fat diet for reducing weight. However, a possible downside is that it can cause digestion problems in some people.

Paleo Diet

A paleo diet essentially advocates eating whole foods, fruits and vegetables. It forbids the consumption of processed foods, sugars and grains. Paleo diet proponents effectively support eating a diet similar to our hunter ancestors.

Various studies prove that paleo diets can help reduce weight. In addition to reducing weight and belly circumference, a paleo diet can also have other benefits. These include lowering high blood pressure, cholesterol levels and triglyceride levels.

Low-Fat Diets

A low-fat diet essentially means that you have to reduce your fat intake to 20-30% of your total calorie intake of the day. However, this is because fats have double the number of calories per gram compared to proteins and carbohydrates. So, a low-fat diet limits calorie intake and hence helps in reducing weight.

A possible downside of a low-fat diet is that restricting too much fat can lead to many health problems. Fats are responsible for hormone production, cell health and nutrient absorption in the body. You may inhibit these processes if fats reduce beyond a certain level.

Other Tips to Lose Weight Fast

Chew Slowly and Thoroughly

A review of many studies showed that people who eat fast are more likely to gain weight than people who eat relatively slowly. It is because chewing food thoroughly leads to slower eating. As a result, it leads to increased fullness and small portion size.

Use Smaller Plates

Intuitively, using a smaller plate for unhealthy food will help you lose weight fast. Research has shown that a giant plate can make look servings smaller than they are. A smaller plate will prevent you from eating unhealthy stuff in large quantities. You can further extend it to using bigger plates for healthy foods.

Increase Protein Intake

Recent research shows that eating protein can reduce hunger and increase the feeling of fullness. It helps you reduce overall calorie intake and is a practical and effective way to lose weight fast. Examples of protein-rich foods include fish, Greek yoghurt, lentils and almonds.

Drink More Water

Replace sugary and calorie-loaded drinks with water. Drinking water 30 minutes before a meal can help you reduce weight by decreasing calorie intake. Recent research shows that people who drink water 30 minutes before their meals can have a 44% greater decrease in weight than those who do not.

Sleep Well

Good sleeping habits can go a long way in helping you lose weight. Lack of sleep is associated with hormones like leptin and ghrelin. These hormones increase cravings for unhealthy foods and contribute to increasing weight. Sound sleep also helps in preventing chronic conditions like diabetes.

Some Foods that Help Lose Weight Fast

Cottage Cheese

Cottage cheese is mostly protein. As a result, it is a satiating food. It reduces overall calorie intake. At the same time, cottage cheese is high in calcium. Protein in cottage cheese also helps in muscle building and maintenance.

Soups

Soup generally is eaten slowly. However, if you have it with lots of vegetables, it can become very healthy also at the same time. Eating slowly and mindfully has been proven to help prevent past eating fullness. Research also shows that incorporating a vegetable soup before your meal can make you feel more satisfied and thus help in reducing weight.

Nuts

Studies have shown that people who eat nuts lose weight faster than those who do not. They are high in protein and fibre content and give a satiating feeling. Another health benefit of nuts includes improved metabolic health.

Whole Grains

Examples of whole grains include quinoa, oats and brown rice. Their effectiveness is the same: a satiating feeling that helps in feeling full. It reduces hunger and, as a result, fewer calorie intake. They are also a good source of fiber and micronutrients.

Chia Seeds

The Bottom Line

Maintaining a healthy weight is essential for a variety of reasons. It helps you in functioning well in day to day life. In addition, it prevents chronic conditions like high cholesterol, obesity, diabetes and so on. However, being overweight is a problem, and you should urgently deal with it. Since you make these modifications in your routine, the body starts losing weight and you can see initial changes in your weight quickly.

This can make you more confident and motivates you to continue with your weight loss goals efficiently. Avoiding a sedentary lifestyle and going for a workout at least four days a week can deliver good results. Complementing physical activity with the right type of diet is further helpful. Taking the proper diet will also help you shed extra fat from your body.

Frequently Asked Questions (FAQs)

Q. How to lose weight in 7 days?

A. Losing weight is not difficult if one follows the proper diet and exercise routine. You can regularly do jogging, skipping, walking at least 10,000 steps per day, swimming, and other exercises that boost the cardiovascular system on the exercise front. In addition, you can also include muscle-building training in your workout regimen. Finally, you can modify your diet to include more protein and fibre content on the diet front. One can see 0.5 – 1 kg drop in 7-10 days.

Q. How can I lose weight extremely quickly?

A. To loose extra fats or weight needs patience, discipline and well planned routine. A regular, moderate exercise regimen and a diet low on carbohydrates and fats and high on protein and fibre content can soon help you lose weight. You should also limit sugary drinks in the process.

Q. How can I get slim without exercise?

A. It is possible to reduce weight just by eating right but you need to have patience. A diet low on carbohydrates and fats and high on protein and fibre content can help you lose weight. You should also chew thoroughly and use smaller plates for unhealthy foods.

Q. How can I lose weight while sleeping?

A. Sleeping well is essential for losing weight. Lack of sleep is associated with hormones like leptin and ghrelin. These hormones increase cravings for unhealthy foods and contribute to increasing weight.

Q. Will I lose weight if I stop eating?

A. The whole game of weight loss is about the calories you take in and the calories you burn. When you stop eating, the calorie intake goes down. As a result, you will go into a calorie deficit state and lose weight. However, this is not a healthy way of losing weight.

Q. What food will help you lose weight?

A. Food low on carbohydrates and fats and high on protein and fibre content can help you lose weight. Examples of such foods include brown rice, oatmeal, most fruits and cottage cheese. You can also have beans, soup and salads.

Q. Does water help you lose weight?

A. Water is entirely free of calories. If you drink water 30-40 minutes before meals, you will be able to reduce your calorie intake from the meal. It will put you into a state of calorie deficit, which is helpful in weight loss. The benefits are even more significant when you substitute water for sugary, high-calorie drinks.

Q. Can warm water reduce belly fat?

A. Warm water with lime juice is very effective in weight loss. Regularly drinking it can help you shed some pounds and even reduce your belly fat. It is best to do some cardio after drinking it.

Q. What are good belly fat burning foods?

A. Any food low on carbohydrates and fats and high on protein and fibre content can help you lose weight. Examples of such foods include brown rice, oatmeal, most fruits and cottage cheese. Warm lemon juice will also be very effective in losing belly fat.

Q. Does Lemon burn fat?

A. Lemons are rich in vitamin C and antioxidants. As a result, they help in better digestion. In addition, lemons also have diuretic properties that help in detoxification and thus also in burning fat.

Q. What food should I avoid to lose weight?

A. Any foods that have a high content of carbohydrates and fats should be avoided if the goal is to lose weight. These include french fries, potato chips, white bread, pastries, cookies and sugary drinks. It would help if you also avoid candy bars, most fruit juices, and cakes.

Q. What is the 7-day diet plan?

A. A 7-day diet plan lays down a 7-day meal plan. It claims to shed off 10-17 pounds of weight for the user within a week. Each day focuses on a different food group. A 7-day diet plan has both positives and negatives. Hence it will help if you implement it with caution and under the expert’s guidance.

Q. Will fast food make me fat?

A. Yes, fast foods generally have bad fats and processed carbohydrates. Therefore, these are laden with calories and lacks in nutrition. For example, a regular pizza has 266 calories. Similarly, all junk food has a very high amount of calories.

Q. Can I lose weight by eating junk food?

A. No. If you are eating a lot of junk food, you are eating many calories. You have to exercise much more complicatedly now to burn the excess calories you have put inside your body. Eating more junk foods will increase daily calories taken but will lead to nutrients deficiencies as most of them lack nutrition.

Q. How can I burn 1000 calories a day?

A. Burning 1000 calories per day just by one exercise is a difficult task. A combination of various activities like walking, jogging, running, rowing, swimming and weight training will be required to achieve that goal.

How to Lose Weight Fast: 7 Scientific Steps to Drop Weight Effectively

How to Lose Weight Fast, Losing weight is not always about a strict diet and exhausting workouts rather than a well-planned lifestyle. Stress at work, eating junk food, and poor sleep prevents you from achieving your dream body.

It would be best if you built some healthy lifestyle habits that suit your personal needs to get the result quickly and effectively (lose weight fast). But the most challenging task is how much weight can you lose in a week or month? That’s not a problem at all.

All you need to do is to use our free online weight loss calculator to lose your weight within the desired span of time. You can have a proper diet plan along with how much calories you need to burn in each single day by using online weight loss calculator.

Table of Contents

1. Cut back on refined carbohydrates

While there are endless diets, meal replacement, and plans supplements claiming to ensure rapid weight loss, most of them lack any scientific evidence. However, there are some strategies backed by science that do have an impact on weight management. You’ll be shocked to know exercise is not the most effective way to lose weight. We’ll discuss in-depth and will try to give you a whole picture on how to lose weight fast. So, buckle up and sit tight! Here you’re going to learn about 7 scientific steps when it comes to answering the question “How to lose weight fast?”

Short-term and intense eating plans are considered crash diets — meaning that your weight is likely to rebound right after you finish the program. Furthermore, these diets aren’t right for you if you have a history of eating disorders because of their restrictive nature. That’s why they are not recommended. Thus, these kinds of diets aren’t a healthy, sustainable, or long-term solution. Never look for shortcuts when it comes to health issues. Instead, fast weight loss usually lowers your insulin levels and flushes out stored carbs known as glycogen, which hold around three times their weight in water. When insulin levels decrease, your kidneys shed excess sodium that leads to a drop in water retention. You can follow these 7 scientific steps to drop weight effectively.

Carbohydrates

If you really want to lose weight, you have to cut back on sugars, starches or carbohydrates (like bread, potatoes, and pasta). Reducing refined carbs helps to lose weight quickly. There have been tons of weight-loss diets based on eating fewer carbohydrates consumption. What’s new is that a decent amount of modern scientific studies have proven that, on average, low carb can be the most effective and the quickest way to lose weight. You can replace them with whole grains and doing so, your hunger levels go down, and you generally end up eating fewer calories.

While it’s possible to lose weight on any well-planned diet, some appear to make it easier and some to make it much harder to maintain. Among many advantages, one that may rule out from others is a low-carb diet may cause you to want to eat less. You don’t have to count calories; overweight people tend to eat fewer calories on low carbs. With a low-carb eating plan, you’ll be able to utilize burning stored fat for energy instead of carbs. When you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fibre and digest them more slowly. This makes them more filling to keep you satisfied.

What studies say

A 2020 research confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations. Other studies also suggest that a low carb diet can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungry. There are some potential downsides to a low carb diet that may lead you to different methods. This kind of diet plans can also lead to the quickest weight loss and be easier to maintain for longer periods of time. If you opt for a diet focusing on whole grain over refined carbs, a 2019 study correlated lower body mass index (BMI) with high whole grain.

Long story short, a low-carb diet can reduce your hunger and makes it easier to eat less. It might even increase your fat burning at rest as well. A bunch of studies show that low carb works for weight loss and that on average, it improves overall health. So, the first and effective answer of the question “how to lose weight fast?” would be cutting back refined carbs from your diet.

2. Eat real and avoid processed foods

When you’re trying to lose weight, don’t get fooled by the creative marketing of special low-carb products. Keep in mind that an effective diet for weight loss should be based primarily on whole food. You should aim to eat mostly whole grain, single-ingredient foods. Prioritizing the foods that humans have been eating for thousands of years, like fish, vegetables, eggs, meats, olives, nuts etc. will come very to you. Try to avoid most foods that are highly processed.

It should be obvious that creative marketers are doing all they can to fool you and get your money out of your pocket. They will tell you you can eat pasta, cookies, ice cream, chocolate on a low carb diet, as long as you buy their products. They are often full of carbohydrates, don’t get fooled so easily. Sometimes you may get confused and think how about some low-carb bread?

Be aware; if it’s baked with grains, it’s most certainly not a low carb food. You should avoid low-carb chocolate which is full of a kind of sugar alcohol. You don’t know, but it may be partially absorbed by the body, and the manufacturer does not count them as carbs. Focus on eating minimally processed, good quality food. The food you buy shouldn’t even have a list of ingredients or if it does the list should be very short.

Eating mostly lean proteins and low-carb veggies like bell peppers, broccoli, mushrooms, spinach, zucchini, cauliflower, avocados, green beans, lettuce etc. can be incredibly satisfying even if you’re not getting that many calories.

3. Get More Active

Increasing your daily activity is a great way to burn some extra calories and the quickest way to lose weight. In fact, how active you are throughout the day plays a vital role in weight loss and obesity. Some simple changes in lifestyle such as walking to work or school, taking the stairs instead of elevators or even cleaning the house can help you to burn calories. You can try joining a gym and going there three, four times per week. Lifting weights has excellent benefits, and taking advice from your trainer can be very useful in losing weight.

Maybe lifting weights is not an option for you; doing some cardio, aka aerobic exercise such as walking, jogging, swimming, cycling, or kickboxing is very beneficial for weight loss and general health. Research suggests 15 to 45 minutes of moderate to hardcore cardio per day is ideal for burning visceral fat and reaping other fat loss and has metabolism-boosting benefits.

Another type of high-energy workout that combines bursts of intensity with short periods of rest to keep your heart rate up is known as High-intensity interval training (HIIT). Study shows you can burn more calories in a shorter amount of time than other forms of cardio, and has been shown to increase fat loss.

On your next walk or run, try alternating between sprinting and walking for 30 seconds at a time. Recovering your breath without stopping your activity will also improve your overall fitness. High-Intensity Interval Training exercises can help amp up your crunch calories and fat burning in a shorter amount of time than other exercises can. So, please don’t be shy to give it a try.

4. Try Intermittent fasting

Intermittent fasting is another effective and proven weapon for dropping weight. It means exactly what it sounds like. Not eating during a specified time interval.

The 16/8 method is probably the most popular option which is fasting for 16 hours, including sleep and 8 hours of eating window. Also, you have to trade breakfast for a cup of non-caloric fluid like coffee and have lunch as the first meal of the day. Suppose you are fasting from 9 pm to 1 noon– equals 16 hours of fasting. You can also try another option which is to skip dinner: eat breakfast and lunch within 8 hours — for instance, 8 am to 2 pm — and then don’t eat again until 8 am the next morning. Makes a “16 hours without eating and 8 hours eating window” option.

There are many versions of Intermittent fasting can be adapted smoothly to your lifestyle by using apps like DoFasting that helps to track fasting times, but this 16/8 method is the most recommended one as a first option. It’s often more effective and generally easy to do that does not require counting calories. You can do 16/8 fast as often as you like as long as you are comfortable with it—for instance twice/thrice a week, or on weekdays only.

You should drink enough fluids during these kinds of fasts. Water should be the first choice here, but coffee and tea are also great options (without sugar of course). During longer fasts, it can be wise to add some salt, or drink bouillon. These kinds of fasting are about eating all that your body needs, while still allowing it to sometimes briefly rest from constant feeding.