Want to Lose Weight Fast?

For most people, a weight loss goal of 1–2 pounds per week is considered safe. Cutting carbs, eating more protein, lifting weights, and getting more sleep are all actions that can promote sustainable weight

Weight loss is not the answer to every health problem, but if your doctor recommends it, there are tips to help you lose weight safely. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.

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

When you do that, your hunger levels go down, and you generally end up eating fewer caloriesWith a low carb eating plan, you will utilize burning stored fat for energy instead of

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.

2. Eat protein, fat, and vegetables

Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight

• 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

Healthy protein sources include:

• meat: beef, chicken, pork, and lamb
• fish and seafood: salmon, trout, sardines, and shrimp
• eggs
• 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.

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.

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.

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. Both cardio and weightlifting may help with weight loss and offer lots of other health benefits.

9 Weight Loss Tips

• Eat a high protein breakfast. Eating a high protein breakfast could help reduce cravings and calorie intake throughout the day
• Limit sugary drinks and fruit juice. Empty calories from sugar aren’t useful to your body and can hinder weight loss
• Stay hydrated. Drink water throughout the day and aim for half your body weight in ounces
• Choose weight-loss-friendly foods. Some foods are better for weight loss than others. Here is a list of healthy weight-loss-friendly foods.
• Eat more fiber. Studies show that eating fiber may promote weight loss. Find fiber in whole grains, fruits, vegetables, nuts, seeds and these other high-fiber foods.
• Drink coffee or tea. Caffeine consumption may help boost your metabolism. No need to go overboard on caffeine though and be mindful of adding sugar to these drinks.
• Base your diet on whole foods. They tend to be nutrient rich, more filling, and less likely to cause overeating than processed foods.
• Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones
• Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain.