Most experts agree that a weight loss goal of 1-2 pounds per week is a healthy one. Long-term weight loss can be aided by cutting back on carbohydrates, upping your protein intake, lifting weights, and increasing your sleep time.
If your doctor has recommended that you lose weight, you can take steps to ensure that you do so safely and effectively. However, not all health problems can be solved by simply losing weight. Maintaining a weight decrease of one to two pounds per week is advised as the healthiest and most sustainable way to long-term weight control.
Despite this, most diets that help people shed pounds either leave dieters feeling hungry or deprived of satisfaction, or they remove crucial food groups and are therefore unsustainable. These are some of the main reasons why it may be hard for you to stick to a healthy diet.
Due to individual differences, some diet and lifestyle recommendations may be more suitable to your needs than others'.
Even though you may have more success slimming down if you stick to a low-carbohydrate diet or a diet that emphasises consuming foods in their natural state, there are still some fundamental principles that apply when you're trying to lose weight.
The following recommendations are validated by science and are meant to help you lose weight by changing your eating habits and limiting the amount of carbohydrates you take in.
Reduce your hunger without leaving you feeling deprived, and your metabolism will benefit from the long-term drop in calories used while you sleep.
If you want to drop pounds quickly, you could find some aid here, but remember that drastic weight loss rarely lasts. Concentrating on your health for the long haul and creating habits you are confident you can keep will help improve your health and increase the likelihood of long-term weight loss success.
How to Lose Weight Quickly and Easily in 3 Simple Steps
1. Reduce your intake of refined carbs.
Reducing carbohydrate intake, which includes sweets and starches, is one method for speeding up weight loss. Incorporating a low-carbohydrate diet or cutting back on processed grains in favour of whole grains may help achieve this goal.
In doing so, you will reduce your appetite and, as a result, your calorie intake is likely to decrease (1Reliable Source).
You will shift your energy needs away from carbohydrates and towards stored fat for combustion.
You can reap the benefits of a higher fibre intake and slower digestion of foods like whole grains while cutting back on calories if you eat more of these. This makes them feel fuller for longer, which in turn helps you feel full for longer.
In a study published in 2020 (2Reliable Source), the effectiveness of a very low carbohydrate diet for weight loss in those over the age of 60 was demonstrated.
Low-carbohydrate diets have been shown to reduce hunger, which may lead to a decrease in overall caloric intake (3 Reliable Sources). This may be the case, according to the available evidence.
Keep in mind that research on the long-term effects of a low-carb diet is still in its infancy. Furthermore, it might be difficult to stay on a low-carb diet, which can lead to weight cycling and a reduced capacity to consistently maintain a healthy weight.
There are potential risks associated with following a low-carb diet, so it may not be the ideal option for you if weight loss is your primary goal. Low-calorie diets have the dual benefits of being easier to stick to and producing weight loss.
A 2019 study indicated that those who ate more whole grains had a lower body mass index (BMI) than those who ate less (4 Reliable Sources). This may be due to the lower calorie content of a diet that prioritises whole grains over processed carbohydrates.
To find out what diet plan will work best for you, talk to your primary care doctor.
2. Eat plenty of protein, healthy fats, and greens.
Try to eat something different for every meal. You can keep your diet healthy and weight loss efforts on track by include these foods at each meal:
- a protein source
- fat source
- a small portion of complex carbohydrates, such as whole grains
Adequate protein intake has been shown to have beneficial effects on appetite, body weight, and other cardiometabolic risk factors (6Trustworthy Sources, 7Trustworthy Sources, 8Trustworthy Sources).
Depending on a number of circumstances, the recommended daily intake of protein for men ranges from 56 to 91 grammes, while the recommended daily intake of protein for women ranges from 46 to 75 grammes. These recommendations can help you get the protein you need without going overboard (9Reliable Source,10Reliable Source):
- Tolerance Level: 0.8 g/kg
- Individuals aged 65 and up typically require between 1.1 and 1.2 g/kg
- 1.4–2 g per kg of body weight for athletes
- Diets high in protein have been shown to decrease hunger and snacking by making you feel full and satisfied for longer (11).
3. maintain constant bodily motion.
Although exercise isn't required for weight loss, it can hasten and simplify the process. The advantages of weight training are remarkable.
Weight training helps you burn calories and prevents your metabolism from slowing down, both of which are common side effects of dieting (13Reliable Sources, 14Reliable Sources, 15Reliable Sources).
You should aim to work your muscles three to four times per week. If you are unfamiliar with weightlifting, a personal trainer may be able to help you get started. Always consult your primary care physician before beginning a new fitness regimen.
Cardio workouts, such as walking, jogging, running, cycling, and swimming, can provide many of the same benefits in terms of weight loss and overall health if you are unable to lift weights for any reason.
Aerobic exercise and weight training both have been demonstrated to help with weight loss, among other health benefits.