30-Second Summary
A few scientific ways can help you lose weight fast.
You should eat fewer refined carbs and focus on a healthy diet.
It is also necessary to work out and get enough sleep at night.
You may even want to track the calories you eat and exercise to quicken your results.
Additionally, count your calories if you don’t seem to lose weight.
It also pays to get enough hydration, manages stress, and learn to eat slowly.
You may lose up to 1 to 2 pounds per week following our proven ways and tips.
Consult your doctor if you want to lose weight faster.
Introduction
Our modern lifestyle and unhealthy eating habits are making us gain weight fast. However, that is a thing to worry about as obesity is linked with poor mental and physical health.
Additionally, obese adults (1) are more vulnerable to diseases like diabetes or heart ailments.
As a result, it pays to make an effort to lose weight and get back control of your health. In this blog, we will reveal five proven ways to lose weight fast and get assured results.
In addition, we will present bonus weight loss tips to slim down your waist.
So, let’s start on our journey of losing weight.
In This Article
How To Lose Weight In 5 Simple Steps
Here are a few scientifically-proven methods to help you burn fat and shed the additional pounds:
1. Cut Back on Refined Carbs
Carbohydrates, especially refined ones, can add to your weight. Therefore, restricting the intake of calories may help you slim down.
Studies also back up this proven way. A low-carb diet can go a long way to help you feel full and avoid unhealthy cravings.
It can also allow you to lose more weight (2), mainly if you belong to the older population.
In addition, research shows that eating fewer carbs curbs your appetite. So, you consume fewer calories and feel less hungry.
Both are great ways to lose weight by burning fat for fuel.
2. Eat Protein, Fat, and Vegetables
Include more protein, fat, and veggies in your meals to eat a varied diet. Protein helps you preserve your muscles (3) as you lose weight and promote satiety.
So, you may not even need the best weight loss supplements to burn fat. Eat more meat, eggs, and dairy to lose weight fast.
Additionally, consume a wide variety of vegetables. You can add broccoli, spinach, tomatoes, cucumber, and more.
Moreover, eat moderate amounts of healthy fat to fulfill your nutritional requirements.
3. Move Your Body
Exercising is an excellent way to speed up your weight loss. It allows you to burn more calories as your body needs to produce extra energy.
Therefore, you can expedite fat burning by working out and eating a healthy diet. The goal is to create a calorie deficit that leads to natural weight loss.
Research also shows the benefits of exercising and eating healthy. It is a great way to lose weight, and some scientists believe it’s more critical than diets.
You should try to exercise at least 4-5 times a week for 20-30 minutes.
4. Track Your Diet and Exercise
You need to be mindful of everything you put through your mouth if you want to lose weight. Therefore, you should be aware of the consequences of every food you eat.
A good way to do so is to list down all items of your diet in a notepad. You may even use weight-loss apps to track your food intake and exercise.
The approach is not just to help you stay on top of your weight loss efforts. In fact, doing so can provide motivation and facilitate your weight loss initiatives (4).
5. Get a Good Night’s Sleep
How long you sleep directly affects whether you lose or gain weight. Sleeping for fewer than 5 – 6 hours can even increase your risk of being obese (5).
Sleeping adequately helps your metabolism rate stay healthy. Your body can burn more calories to produce energy and reduce the accumulation of fat.
So, always aim to get enough rest to shed the additional pounds.
Bonus: Manage Your Stress Levels
Stress is known for all negative consequences. However, a few of us relate stress with weight gain.
Scientists tell us that remaining under constant stress spikes the cortisol levels in our blood which can lead us to feel more hungry (6) as our appetite increases. Therefore, we are more likely to give in to unhealthy cravings.
Moreover, the cortisol in the blood may increase insulin levels and send more sugar to our brains and muscles.
If the sugar is not used, it gets deposited as fat. So, managing stress helps you lose weight (7), as studies show. You can manage stress through yoga, meditation, and practicing breathing techniques. In addition, you may try the other best weight loss supplements.
Should You Worry About Calories and Portion Control?
You may not need to count your calories if you eat a low diet in carbs. However, you should ensure you eat enough protein, low-carb veggies, and healthy fats. In addition, lower your carb intake gradually and consult a doctor for personal recommendations.
You may track your calories if you find yourself not losing weight. Many apps can help you count your calories for free.
Extra: 7 Weight Loss Tips To Slim Down Fast
We will now present the 7 effective weight loss tips you can try in the ways above to improve your outcomes:
- Drink enough water throughout the whole day to stay hydrated.
- Cut down your intake of refined sugar that only adds empty calories.
- Eat a protein-rich breakfast to feel full and prevent cravings.
- Consume more fiber to facilitate weight loss.
- Eat more whole foods and less-processed items.
- Eat-in small bites to promote satiety and fat loss.
- Add tea or coffee to your routine to pump up your metabolism.
Meal Ideas For Fast Weight Loss
The goal of your eating when it comes to weight loss (8) should be to fulfill your nutritional requirements. You can have eggs, avocados, berries, smoothies, almonds, and yogurt for breakfast.
For lunch, you may try salmon, chicken, lean meat, and a lot of colorful vegetables. You can try spinach, kale, chickpeas, and more.
Dinner should be light with a healthy dose of protein and fat. Meat and fish can be ideal choices, along with a few veggies thrown in.
How Fast Will You Lose Weight?
You may aim to lose 1 to 2 pounds every week safely following a healthy diet and exercise. Alternatively, you can find the best weight loss supplements to help your weight loss journey. However, look for supplements with natural ingredients to prevent chemical complications. Several reviews suggest that the Plenity weight loss pills can help you lose weight within a couple of weeks. It may be a safe way to feel full, as you will find out from Plenity reviews.
It seems that this natural supplement works, and it does not have any side effects. However, you should consult your physician if you want to lose weight quicker.
The Bottom Line
Lowering your carb intake and exercising can help you lose weight fast. You should also track your calories and eat a varied diet. In addition, get enough sleep and use our tips to shed the pounds off your waist and hipline.
Alternatively, you may look for the best weight loss supplements on the market and be sure to consult with your health care practitioner to ensure it’s right for you.
Ref:
1) https://www.cdc.gov/obesity/adult/causes.html#:~:text=Obesity%20is%20serious%20because%20it,and%20some%20types%20of%20cancer.
2) https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-020-00481-9
3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421125/
4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268700/
5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3842900/
6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4517681/
7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4996635/
8) https://icyhealth.com/healthy-smoothie-recipes-for-weight-loss/
