1: Cut back on refined carbs
One way to help you lose weight fast is to cut out sugars, starches, or carbohydrates. This can be done with a low-carb eating plan or by cutting back on refined carbs and replacing them with whole grains.
When you do, your hunger levels drop and you usually end up eating fewer calories (1Trusted Source).
With a low-carb eating plan, you’ll use the stored fat you burn for energy instead of carbs.
If you choose to eat more complex carbohydrates, such as whole grains, along with a calorie deficit, you will benefit from more fiber and digest it more slowly. This makes them fuller to keep you full.
A 2020 study confirmed that a very low-carb diet was beneficial for weight loss in older populations.
Research also suggests that a low-carb diet can reduce your appetite, which can lead you to naturally eat fewer calories without thinking about it or feeling hungry.
Please note that the long-term effects of a low-carb diet are still being researched. It can also be difficult to stick to a low-carb diet, which can lead to yo-yo dieting and less success in maintaining a healthy weight.
There are potential drawbacks to a low-carb diet that could lead you to take a different approach. Low calorie diets can also lead to weight loss and be easier to maintain for longer periods of time.
If you opt for a diet that focuses on whole grains instead of refined carbohydrates, a 2019 study correlated high whole grain intake with a lower body mass index (BMI).
To determine the best way to lose weight, see your doctor for advice.
2: Eat protein, fat, and vegetables
Protein
Eating a recommended amount of protein is essential to help preserve health and muscle mass while losing weight (5).
Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight (6Trusted Source, 7Trusted Source, 8Trusted Source).
In general, the average man needs between 56 and 91 grams per day and the average woman needs between 46 and 75 grams per day, but many factors influence protein needs. Here are guidelines to help you determine how much protein to eat without overeating (9Trusted Source, 10Trusted Source):
0.8 g/kg of body weight
1-1.2 g/kg of body weight for people over 65 years of age
1.4-2 g/kg of body weight for athletes
Diets with adequate protein can also help you control cravings and snacking, helping you feel full and satisfied (11).
Vegetables
Don’t be afraid to fill your plate with green leafy vegetables. They are packed with nutrients and you can eat large amounts of them without increasing the calories and carbs too much.
All vegetables are healthy, nutrient-dense foods to add to your diet, but some vegetables, such as potatoes, sweet potatoes, squash, and corn, are high in carbohydrates.
These vegetables are considered complex carbohydrates because they contain fiber, but you may want to keep serving size in mind when adding these vegetables to your plate.
Healthy fats
Don’t be afraid to eat fat.
Your body still requires healthy fats no matter which eating plan you choose. Olive oil and avocado oil are great options to include in your meal plan. Nuts, seeds, olives, and avocados are also delicious and healthy additions.
Other fats, such as butter and coconut oil, should only be used sparingly due to their higher saturated fat content (12).
3: Move your body
Exercise, while not necessary for weight loss, can help you lose weight faster. Weight lifting 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 weight loss (13Trusted Source, 14Trusted Source, 15Trusted Source).
Try strength training three to four times a week. If you’re new to weightlifting, a trainer can help you get started. Make sure your doctor is also aware of any new exercise program.
If weight lifting is not an option for you, doing some aerobic exercise like walking, jogging, bicycling, or swimming is very helpful for weight loss and overall health.
Both cardiovascular exercise and weight lifting can help you lose weight and offer many other health benefits.
