Want to Lose Weight Fast? These Science-Backed Tips Can Help You Lose Weight Sustainably
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Want to Lose Weight Fast? These Science-Backed Tips Can Help You Lose Weight Sustainably
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Cutting carbs, eating more protein, lifting weights, and getting more sleep are all actions that can promote sustainable weight loss.
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.
1. Eat protein, fat, and vegetables
Aim to include a variety of foods at each meal. To balance your plate, your meals should include protein, fat, vegetables, and complex carbohydrates.
The following are the recommended amounts you should eat by age according to the
| Food type | Adults | Children 2-8 | Children 9-13 | Adolescents 14-18 |
|---|---|---|---|---|
| Protein | 5-7 ounces (oz) | 2-5.5 oz | 4-6.5 oz | 5-7 oz |
| Vegetables | 2-5 cups | 1-2.5 cups | 1.5-3.5 cups | 2.5-4 cups |
| Healthy oils | 22-44 grams (g) | 15-24 g | 17-34 g | 24-51 g |
| Grains | 5-10 oz | 3-6 oz | 5-9 oz | 6-10 oz |
Protein
Eating a recommended amount of protein is essential to help preserve muscle mass while losing weight.
Diets with adequate protein may also
The following are examples of foods that contain protein with amounts and servings from the
| Food | Amount of protein/100 grams | Daily serving |
|---|---|---|
| lean ground beef | 20.8 g | |
| skinless chicken breast | 23.2 g | 3.7 oz |
| black beans | 21.6 g | 0.7 oz |
| lentils | 9.02 g | 0.7 oz |
Vegetables
All vegetables can be nutrient-rich additions to your diet. Aim to eat about
Examples of vegetables include:
- leafy greens
- tomatoes
- bell peppers
- green beans
- squash
If you are deciding what foods you should eat, note that certain vegetables — like potatoes, sweet potatoes, and corn — are considered carbs or grains when on the plate because they’re higher in carbs and calories. Be mindful of your portion sizes when adding these vegetables to your plate.
Healthy fats
Healthy fats like olive oil, avocado, nuts, and seeds are great choices for your eating plan.
Note that oils are composed of 100% healthy fats. Although some, like olive oil, are considered healthy, they also provide 9 calories per gram, compared to protein and carbs, which provide only 4 calories per gram.
For this reason, it’s important to eat healthy fats in moderation and limit saturated and trans-saturated fats.
The following are examples of other foods that contain healthy fats:
| Food | Healthy fat content |
|---|---|
| almonds | |
| sunflower seeds | 51.5 g (4.5 g saturated fat) |
| green olives | 15.32 g (2 g saturated fat) |
| avocados | 14.7 g (2.1 saturated fat) |
| butter | 81.1 g (51.4 g saturated fat) |
| coconut oil | 99.1 g (82.5 g saturated fat) |
Butter and coconut oil should be enjoyed
SUMMARYTry to assemble each meal with a protein source, healthy fat source, complex carb, and vegetables. To make meal prep easier, see Healthline’s picks for the best meal delivery services for weight loss.
2. Move your body
The
Cardio workouts include things such as walking, jogging, running, cycling, or swimming. Learn more about types of weight training exercises.
Be sure to talk with a doctor before starting a new exercise plan.
SUMMARYA combination of aerobic and weight training are good for your health. While each type of exercise is good on its own, together they are better at helping you lose weight.
3. Eat more fiber
Fiber moves slowly through the digestive tract and can help you
It might also stabilize blood sugar levels, promote regularity, and protect against certain chronic conditions.
Food groups like grains and fruit that contain a lot of fiber include fruits, vegetables, whole grains, breads, and legumes. Aim to eat
The following are examples of foods that contain fiber with their recommended daily servings
servings:
| Food | Fiber/100 g |
|---|---|
| oats | |
| chickpeas | 7.6 g |
| bananas | 2.6 g |
| brussels sprouts | 3.8 g |
| beets | 2.8 g |
| apples | 2.4 g |
| quinoa | 2.8 g |
SUMMARYIncreasing your intake of fiber-rich foods could promote weight loss and support overall health.
4. Eat mindfully
Having a good understanding of how your body responds to food and eating can help you make sure you’re not overeating. This is known as mindful eating. It can involve the following:
- eating more slowly
- learning to recognize when you’re hungry vs. when you’re craving food for emotional reasons
- cooking colorful foods with a variety of textures to prolong and enjoy your meals
The reason eating quickly can be problematic is that it doesn’t allow your brain to register consciously when you’re full.
Eating slowly gives your stomach more time to tell your brain you’re full, which helps you learn to distinguish the feeling of genuine hunger vs. fullness. This
Try minimizing distractions while you eat and follow these strategies for mindful eating to slow down during your meals. Learn more
about mindful eating and weight loss
about mindful eating and weight loss.
SUMMARYPracticing mindful eating can help you feel more full and avoid overeating.
5. Stay hydrated
Drinking plenty of water can help promote weight loss by
It might also work by
Be sure to choose water or other low-calorie drinks rather than sugar-sweetened beverages like soda, which are high in sugar and calories and
Other benefits from drinking water related to weight loss include helping you stay hydrated while you exercise and helping remove waste from the body. In general, drinking water helps your body run more efficiently.
SUMMARYDrinking water or other low-calorie beverages can reduce food intake and boost fat burning.
6. Get plenty of sleep
In addition to changing your diet and exercise routine, getting enough sleep each night may be beneficial for weight loss.
One study found that people who regularly sleep less than 7 hours per night are
Plus, sleep deprivation might also alter levels of hormones that control hunger and appetite.
As a general rule of thumb, it’s recommended to aim for at least
SUMMARYNot getting enough sleep may be linked to a higher risk of obesity and might negatively affect hormone levels.
It’s not always necessary to count calories as long as you follow a balanced diet rich in protein, fat, and vegetables.
If you are not losing weight, you may want to keep track of your calories to see if that’s a contributing factor.
Try using a free online calculator like this one to estimate your calorie needs.
Eating too few calories can be dangerous and less effective for losing weight. Aim to reduce your calories by a sustainable and healthy amount based on a doctor’s recommendation
recommendation.
A note on calorie counting
Counting calories may be a helpful tool for some, but it may not be the best choice for everyone.
If you are preoccupied with food or weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder.
Talk with a qualified healthcare professional, such as a registered dietitian, if you’re struggling.
You can also chat, call, or text anonymously with trained volunteers at the National Eating Disorders Association helpline for free or explore the organization’s free and low-cost resources.
SUMMARYCounting calories isn’t always necessary, but may be beneficial if you’re not losing weight.
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