You may find you are able to lose weight by following a low carb diet or a diet that has a focus on whole foods, but there are some general principles that apply when you’re trying to lose weight.
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
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.
How to Lose Weight in 3 Simple Steps
1. Cut back on refined carbs
One way to help lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.
When you do that, your hunger levels go down, and you generally end up eating fewer calories (1Trusted Source).
With a low carb eating plan, you’ll utilize burning stored fat for energy instead of carbs.
If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.
A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations (2Trusted Source).
Research also suggests that a low carb diet may reduce appetite, which can lead to naturally eating fewer calories without thinking about it or feeling hungry (3Trusted Source).
Note that the long-term effects of a low carb diet are still being researched. It can also be difficult to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight.
There are potential downsides to a low carb diet that may lead you to a different method. Reduced calorie diets can also lead to weight loss and be easier to maintain for longer periods of time.
If you opt for a diet focusing instead on whole grains over refined carbs, a 2019 study correlated high whole grain intake with lower body mass index (BMI) (4Trusted Source).
To determine the best way for you to lose weight, consult your doctor for recommendations.
2. Eat protein, fat, and vegetables
Aim to include a variety of foods at each meal. To balance your plate and help you lose weight your meals should include:
a protein source
a small portion of complex carbohydrates, such as whole grains
To see how you can assemble your meals, check out:
this low carb meal plan
this lower calorie meal plan
these lists of 101 healthy low carb recipes and low calorie foods
Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight (5Trusted Source).
Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight (6Trusted Source, 7Trusted Source, 8Trusted Source).
Generally, an average male needs about 56-91 grams per day, and the average female needs 46-75 grams per day, but many factors influence protein needs. Here are guidelines to help you figure out how much protein to eat without eating too much (9Trusted Source,10Trusted Source):
0.8g/kg of body weight
1-1.2g/kg of body weight for people 65 and older
1.4-2g/kg of body weight for athletes
Diets with adequate protein may also help you reduce cravings and snacking by helping you feel full and satisfied (11).
Healthy protein sources include:
meat: beef, chicken, pork, and lamb
fish and seafood: salmon, trout, sardines, and shrimp
plant-based proteins: beans, legumes, quinoa, tempeh, and tofu
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.
All vegetables are nutrient-rich and healthy foods to add to your diet, but some vegetables, like potatoes, sweet potatoes, winter squash, and corn, are higher in carbs.
These vegetables are considered complex carbs because they contain fiber, but you may want to be mindful of serving size when adding these vegetables to your plate.
Vegetables to include more of:
- Brussels sprouts
- Swiss chard
- 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 avocado oil are great choices for including in your eating plan. Nuts, seeds, olives, and avocados are delicious and healthy additions, as well.
Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content (12Trusted Source).
3. Move your body
Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.
By lifting weights, you’ll burn calories and help prevent your metabolism from slowing down, which is a common side effect of losing weight (13Trusted Source, 14Trusted Source, 15Trusted Source).
Try strength training three to four times a week. If you’re new to lifting weights, a trainer may be able to help you get started. Make sure your doctor is also aware of any new exercise plans.
If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health.
Q. How can I reduce my weight naturally?
A. 29 Easy Ways to Lose Weight Naturally (Backed by Science)
Add Protein to Your Diet. ...
Eat Whole, Single-Ingredient Foods. ...
Avoid Processed Foods. ...
Stock Up on Healthy Foods and Snacks. ...
Limit Your Intake of Added Sugar. ...
Drink Water. ...
Drink (Unsweetened) Coffee. ...
Supplement With Glucomannan.
Q. How can I lose weight in 10 days?
A. Top 10 tips to reboot your body and kick start weight loss
Start Your Day With A Workout. Set up your alarm 20 minutes early and schedule your workout first thing in the morning. ...
Skip the Scale. ...
Carry Your Own Snacks. ...
Eat An Apple. ...
Try To Eat Meals At Home. ...
Become a Water Baby. ...
Eat Slowly. ...
Q. How can I lose 10 kgs in 7 days?
A. If you need to lose 10 kg quickly, start by cutting 500 calories from your diet per day. Then, replace high-carb food items like bread with produce and lean proteins like fish, vegetables, and eggs. Instead of snacking, drink water to curb your hunger pangs throughout the day.
Q. Which juice reduces fat?
A. Amla-curry-leaves juice, green juice, ABC juice, and carrot-apple juice are some of the best juices for weight loss. Combined with a healthy and filling diet and an exercise regime may lead to a loss in fat content in the body.
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