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How to Lose Weight Fast Step by Step Guide

rakesh November 06, 2021

If your doctor recommends it, there are ways to lose weight safely. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.

That said, many eating plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a healthier eating plan.

Here are some ways to lose weight that employ healthy eating, potentially lower carbs, and that aim to:

reduce your appetite

cause fast weight loss

improve your metabolic health at the same time

How to Lose Weight Fast in 3 Simple Steps

1. Cut back on refined carbs

One way to 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 can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungry (3Trusted Source).

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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 with lower body mass index (BMI) (4Trusted Source).

To determine the best way for you to lose weight, consult your doctor for recommendations.

SUMMARY

Reducing sugars and starches, or carbs, from your diet can help curb your appetite, lower your insulin levels, and make you lose weight.

But the long-term effects of a low carb diet are not yet known. A reduced calorie diet could be more sustainable.

2. Eat protein, fat, and vegetables

Each one of your meals should include:

a protein source

fat source

vegetables

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

Protein

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).

Here’s how to determine how much you need to eat without eating too much. Many factors determine your specific needs, but generally, an average person needs (9Trusted Source):

56–91 grams per day for the average male

46–75 grams per day for the average female

Diets with adequate protein can also help:

reduce cravings and obsessive thoughts about food by 60%

reduce the desire to snack late at night by half

make you feel full

In one study, people on a higher protein diet ate 441 fewer calories per day (10Trusted Source, 11Trusted Source).

Healthy protein sources include:

meat: beef, chicken, pork, and lamb

fish and seafood: salmon, trout, and shrimp

eggs: whole eggs with the yolk

plant-based proteins: beans, legumes, quinoa, tempeh, and tofu

Low carb and leafy green vegetables

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.

Vegetables to include for low carb or low calorie eating plans:

broccoli

cauliflower

spinach

tomatoes

kale

Brussels sprouts

cabbage

Swiss chard

lettuce

cucumber

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.

Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content (12Trusted Source).

SUMMARY

Assemble each meal out of a protein source, healthy fat source, complex carb, and vegetables.

Leafy green vegetables are a great way to bulk up a meal with low calories and lots of nutrients.

HEALTHLINE QUIZ

Take our free 3-question diet quiz

Our free assessment ranks the best diets for you based on your answers to 3 quick questions.

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 lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (13Trusted Source, 14Trusted Source, 15Trusted Source).

Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice. 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 can help with weight loss.

SUMMARY

Resistance training, such as weightlifting, is a great option for losing weight. If that’s not possible, cardio workouts are also effective.

Choose what’s sustainable for you.

What about calories and portion control?

If you opt for a low carb eating plan, it’s not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables.

If you find yourself not losing weight, you may want to keep track of your calories to see if that’s a contributing factor.

If you’re sticking to a calorie deficit to lose weight, you can use a free online calculator like this one.

Enter your sex, weight, height, and activity levels. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight fast.

You can also download free, easy-to-use calorie counters from websites and app stores. Here’s a list of 5 calorie counters to try.

Note that 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 your doctor’s recommendation.

SUMMARY

Counting calories isn’t usually needed to lose weight on a low carb eating plan. But if you’re not losing weight or on a reduced calorie eating plan, calorie counting may help.

9 weight loss tips

Here are 9 more tips to lose weight faster:

Eat a high protein breakfast. Eating a high protein breakfast could help reduce cravings and calorie intake throughout the day (16Trusted Source, 17Trusted Source).

Avoid sugary drinks and fruit juice. Empty calories from sugar aren’t useful to your body and can hinder weight loss (18Trusted Source, 19).

Drink water before meals. One study showed that drinking water before meals reduced calorie intake and may be effective in weight management (20Trusted Source).

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 soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help (21Trusted Source, 22Trusted Source, 23).

Drink coffee or tea. Caffeine consumption can boost your metabolism (24Trusted Source, 25).

Base your diet on whole foods. They’re healthier, more filling, and much 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 (26Trusted Source).

Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain (27Trusted Source, 28Trusted Source, 29).

For more tips on weight loss, read about natural tips for losing weight here.

SUMMARY

Eating whole foods, higher protein, soluble fiber, and less sugar can help you lose more weight. Don’t forget to get a good night’s sleep, too.

Sample meal ideas for fast weight loss

These sample meal plans are low carb, which limits carbs to 20–50 carbs per day. Each meal should have protein, healthy fats, and veggies.

If you’d prefer to lose weight while still eating complex carbs, add in some healthy whole grains such as:

quinoa

whole oats

whole wheat

bran

rye

barley

Breakfast ideas

poached egg with sliced avocado and a side of berries

spinach, mushroom, and feta crustless quiche

green smoothie with spinach, avocado, and nut milk and a side of cottage cheese

unsweetened Greek yogurt with berries and almonds

Lunch ideas

smoked salmon with avocado and a side of asparagus

lettuce wrap with grilled chicken, black beans, red pepper, and salsa

kale and spinach salad with grilled tofu, chickpeas, and guacamole

BLT wrap with celery sticks and peanut butter

Dinner ideas

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How to lose water weight step by step

rakesh November 06, 2021

Water weight, likewise called edema, is exceptionally normal and once in a while a reason for concern. Be that as it may, it might feel awkward and can cause undesirable swelling or puffiness in the body.

This article diagrams basic, sound way of life tips for handling water weight.

Quick realities on water weight:

Water ordinarily makes up 50 to 60 percent of a grown-up's absolute body weight. Any additional water being held in the body is alluded to as "water weight."

At the point when water develops in the body, it can cause bulging and puffiness, particularly in the mid-region, legs, and arms.

Serious water maintenance can be an indication of heart or kidney illness. All the more regularly, it is transitory and disappears all alone or with some basic way of life changes.

Ways of losing water weight

There are an assortment of ways an individual can lose water weight rapidly and normally. We check out the best procedures:

1. Lessen sodium (salt) consumption

Water weight might feel awkward and cause bulging or puffiness in the body.

A simple initial step for beating water weight is to supplant sodium-rich food sources with low-sodium reciprocals.

A lot of sodium, or salt, can cause quick water maintenance. This is on the grounds that the body needs to keep its sodium-to-water proportion adjusted to work appropriately, so will clutch water if a lot of salt is burned-through.

The most recent Dietary Guidelines for Americans suggest close to 2,300 milligrams (mg) of sodium each day. A normal American will eat more than 3,400 mgTrusted Source each day.

Table salt is exceptionally high in sodium, however 75 percentTrusted Source of the sodium individuals burn-through is concealed in handled food varieties. These incorporate cheddar, cold meats, bread, frozen dinners, soup blends, and exquisite bites.

Regular food varieties, like vegetables, nuts, and seeds, are exceptionally low in sodium. A few food varieties can even lessen sodium levels, including bananas, avocados, and verdant vegetables.

2. Drink more water

While nonsensical, drinking water can really lessen water weight. Parchedness can make the body clutch additional water to compensate for absence of approaching water.

Water likewise further develops kidney work, permitting overabundance water and sodium to be flushed out of the framework.

Grown-ups should drink around 2 liters of water a day. Supplanting sweet beverages with unadulterated water is an extraordinary way of staying aware of the body's every day water needs.

3. Lessen carb consumption

Sugars, or carbs, additionally cause the body to store additional water. At the point when we eat carbs, the energy that we don't utilize immediately is put away as glycogen atoms. Every gram (g) of glycogen accompanies 3 g of waterTrusted Source appended.

Eliminating carbs is a fast way of spending the glycogen stores, which implies that the water weight will likewise be decreased.

As per the Institute of Medicine's Food and Nutrition Board, grown-ups need something like 130 gTrusted Source of starches to work every day, except the normal American eating routine incorporates substantially more than this.

Normal carbs incorporate bread, rice, and pasta. Supplanting some every day wellsprings of carbs with high-protein food sources, like lean meats, eggs, and soy items, can diminish the development of water weight.

4. Enhancements

Nutrient B-6 and magnesium oxide can be powerful normal solutions for liquid maintenance.

These enhancements work with the kidneys to help the body flush additional water and sodium from the framework.

Studies showTrusted Source that these two enhancements are extremely viable at assuaging the indications of premenstrual condition or PMS, including water maintenance. They can likewise diminish stomach bulging, expanding in the legs, and bosom delicacy.

It is best for somebody to converse with a specialist prior to taking new enhancements, as they can have aftereffects or communications with different prescriptions.

5. Exercise

Exercise allows the body to work out additional water. This causes water weight to drop following exerciseTrusted Source.

An exercise likewise invigorates blood stream and further develops dissemination, which can lessen liquid development all through the body, particularly in the legs and feet.

Exercise lessens water weight much more by consuming glycogen energy stores. In any case, supplanting lost liquids is indispensable after any active work to keep away from lack of hydration.

6. Water pills

Water pills can treat gentle liquid maintenance, as recommended by a specialist. These pills function as diuretics, which means they cause an individual to pee all the more frequently. Pee allows the body to dispose of abundance water and sodium.

Water pills are not suggested for long haul use. They ought to consistently be utilized as taught by a specialist to stay away from drying out or mineral deficiencies.

Hazard factors

Anybody can encounter liquid maintenance, yet some danger factors increment its odds happening. These include:

How to Lose Weight Fast Step by Step Guide

How to lose water weight step by step

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