3 Simple To Lose Weight Quickly
If you want to lose weight quickly, some of these tips may help, but quick weight loss is rarely sustainable. Focusing on long-term health and habits that you can stick with over time will help improve your health and are more likely to result in lasting weight loss.
Here are some science-backed tips to help you lose weight that include healthy eating, choosing carbs carefully, and that aim to:
- Reduce your appetite and hunger levels while keeping you satisfied
- Produce consistent weight loss over time
- Help improve your metabolic health at the same time
1. Cut Back on Sugars and Refined Carbs
One way to help lose weight quickly is to cut back on sugars and starches, or refined carbs. This could be with a low-carb eating plan or by reducing refined carbs and replacing them with whole grains. These are the foods that stimulate the secretion of insulin the most.
When you do that, your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight, and your hunger levels go down. It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat, and water weight. With a low-carb eating plan, you’ll utilize burning stored fat for energy instead of carbs.
2. Eat Protein, Fat, and Vegetables
Each one of your meals should include protein, fat, and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.
Protein:
- Meat – Beef, chicken, pork, lamb, bacon, etc.
- Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
- Eggs – Omega-3.
High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet.
Fat and Oil:
- Olive oil
- Coconut oil
- Avocado oil
- Butter
- Tallow
Generally, oils and fats with a high proportion of saturated fat are less healthy than those with higher poly and monounsaturated fats. Polyunsaturated fats can help lower cholesterol, omega-3 polyunsaturated may help protect against heart disease and omega-6 fatty acids may help with growth and brain function.
The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides. These fats are more fulfilling than others and can boost metabolism slightly.
Low-Carb Vegetables:
- Broccoli
- Cauliflower
- Spinach
- Kale
- Brussels Sprouts
- Cabbage
- Swiss Chard
- Lettuce
- Cucumber
- Celery
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day. A diet based on meat and vegetables contains all the fiber, vitamins, and minerals you need to be healthy. There is no physiological need for grains in the diet.
3. Add Resistance Exercises
Exercise, while not required to lose weight, can help you lose weight more quickly.
Resistance bands are another great tool for your strength training workout. They’re lightweight and versatile, and a 2010 study by trusted Sources has shown they work your muscles just as well as free weights or weight machines.
Through resistance exercises, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight. Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.
If resistance exercises are not an option for you, then doing some easier cardio workouts like running, jogging, swimming, or walking will suffice.