How to Lose Weight Fast: 3 Simple

Steps, Based on Science

 Table Of Contents
 Ways to lose weight
 Calories & portions
 Tips
 Meal ideas
 How fast to lose
 Bottom line
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.

However, not all diets have this effect. Low carb diets and whole food, lower calorie diets
are effective for weight loss and may be easier to stick to than other diets.

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

How to Lose Weight Fast in 3 Simple Steps
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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

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 (2).

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

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)

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

Evidence suggests that eating adequate protein may improve cardiometabolic risk factors,
appetite, and body weight,).
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 needs56–91 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

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

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.
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

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.

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:

1. Eat a high protein breakfast. Eating a high protein breakfast could help reduce
cravings and calorie intake throughout the day
2. Avoid sugary drinks and fruit juice. Empty calories from sugar aren’t useful to
your body and can hinder weight loss
3. Drink water before meals. One study showed that drinking water before meals
reduced calorie intake and may be effective in weight management
4. Choose weight-loss-friendly foods. Some foods are better for weight loss than
others. Here is a list of healthy weight-loss-friendly foods.
5. Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber
supplements like glucomannan can also help
6. Drink coffee or tea. Caffeine consumption can boost your metabolism
7. Base your diet on whole foods. They’re healthier, more filling, and much less
likely to cause overeating than processed foods.
8. Eat slowly. Eating quickly can lead to weight gain over time, while eating
slowly makes you feel more full and boosts weight-reducing hormones

9. Get good quality sleep. Sleep is important for many reasons, and poor sleep is one
of the biggest risk factors for weight gain 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

 enchilada salad with chicken, peppers, mango, avocado, and spices

 ground turkey bake with mushrooms, onions, peppers, and cheese

 antipasto salad with white beans, asparagus, cucumbers, olive oil, and Parmesan

 roasted cauliflower with tempeh, Brussels sprouts, and pine nuts

 salmon baked with ginger, sesame oil, and roasted zucchini

Snack ideas

 cauliflower hummus and veggies

 healthy homemade trail mix with nuts and dried fruit

 kale chips

 cottage cheese with cinnamon and flaxseeds

 spicy roasted chickpeas

 roasted pumpkin seeds

 tuna pouches

 steamed edamame

 strawberries and brie

How fast will you lose weight?

You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the first
week of a diet plan and then lose weight consistently after that. The first week is usually a
loss of both body fat and water weight.
If you’re new to dieting, weight loss may happen more quickly. The more weight you
have to lose, the faster you’ll lose it.

Unless your doctor suggests otherwise, losing 1–2 pounds per week is usually a safe
amount. If you’re trying to lose weight faster than that, speak to your doctor about a safe
level of calorie reduction.

Aside from weight loss, a low carb diet can improve your health in a few ways, though
the long-term effects are not yet known:

 blood sugar levels tend to significantly decrease on low carb diets

 triglycerides tend to go down
 LDL (bad) cholesterol goes down
 blood pressure improves significantly

Other diet types that reduce calories and increase whole foods are also associated with
improved metabolic markers and slower aging Ultimately, you may find a more balanced
diet that includes complex carbohydrates is more sustainable.

SUMMARY

Significant weight can be lost on a low carb or low calorie diet, but the speed depends on
the individual.

General weight loss can improve certain markers of health, such as blood sugar and
cholesterol levels.
The bottom line

By reducing carbs or replacing refined carbs with complex carbs, you’ll likely experience
reduced appetite and hunger. This removes the main reasons it’s often difficult to
maintain a weight loss plan.

With a sustainable low carb or lower calorie eating plan, you can eat healthy food until
you’re full and still lose a significant amount of fat.

The initial drop in water weight can lead to a drop in the scales within a few days. Fat
loss takes longer.

Is It Possible to Lose a Pound a Day?

Steps and More
Written by Rachael Link, MS, RD on May 12, 2021 — Medically reviewed by Jillian Kubala, MS, RD

 Feasibility
 Body fat vs. water weight
 Is it safe?
 Weight loss tips
 Bottom line
If you’re trying to lose weight, it may sometimes seem like a time-consuming process.

In fact, it often takes weeks, months, or even years to achieve your long-term weight loss
goals.

For this reason, you may wonder whether there are ways you can lose weight more
rapidly.

This article takes a closer look at the research to determine whether it’s possible to lose a
pound (0.5 kg) per day.
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Is it possible to lose a pound per day?

Losing weight requires you to consume fewer calories than you use throughout the day.

This can involve reducing your food intake or adding more exercise to your routine via
activities like running, walking, or biking
To lose 1 pound (0.5 kg) of body fat, you’ll need to create a calorie deficit

Most men and women generally require 2,000–2,500 calories per day to maintain their
weight. Your daily calorie needs depend on factors like your age, size, and activity level

Meanwhile, scientists estimate that a 160-pound (72.5-kg) person burns an average of

15.1 calories per minute running, or approximately 906 calories per hour (5).

Using these figures, a 160-pound (72.5-kg) woman consuming 1,500 calories per day
would likely have to run for over 3 hours to burn enough calories to lose a pound (0.5 kg)
in 1 day.

Keep in mind that rapid weight loss may be more attainable for people with a very high
body weight because a higher body weight can increase the number of calories your body
burns throughout the day

Still, while it may be possible to lose a pound (0.5 kg) of body fat per day, it would
require you to drastically limit your food intake and increase your physical activity.

Extreme calorie restriction and overexercising are not safe or recommended by health
professionals. Although these methods may result in quick, short-term weight loss,
they’re not sustainable and may harm your health.

SUMMARY

You need achieve a calorie deficit to lose 1 pound (0.5 kg) of body weight. Although it
may be possible to lose 1 pound (0.5 kg) per day, it would require you to limit your food
intake quite a bit and significantly increase your activity levels.
Body fat vs. water weight

Although losing 1 pound (0.5 kg) of body weight may be difficult, losing 1 pound (0.5
kg) of water weight per day is much more realistic.

The term “water weight” refers to water that your body stores in its tissues.

Several factors can cause water retention, including changes in hormone levels, increased
salt intake, and certain medical conditions

Additionally, glycogen, the storage form of carbs found in your liver and muscles, binds
with water. Each gram of glycogen in your body is stored with at least 3 grams of water

Because your body can use glycogen as a quick energy source, cutting back on your
intake of carbs or adding more physical activity to your routine can deplete your
glycogen stores

For this reason, when you lose weight very quickly after starting a new diet or exercise
regimen, it’s typically water weight that you’re losing rather than body fat.

SUMMARY

While losing 1 pound (0.5 kg) of body fat per day may be challenging, starting a new diet
or exercise regimen can cause you to lose water weight very quickly.
Is it safe to lose a pound a day

Generally, experts recommend losing around 1–2 pounds (0.5–0.9 kg) per week, which
may involve reducing your calorie intake by around 500–1,000 calories per day

However, losing 1 pound (0.5 kg) per day would likely require you to limit your intake
even more.

Decreasing your food intake too much can not only make it much more difficult to meet
your nutritional needs but also be associated with several adverse health effects.
In fact, very low calorie diets have been associated with several serious side effects,
including nausea, dizziness, and fatigue

Furthermore, severely restricting your food intake may make it more difficult to maintain
weight loss over the long term.

This is because rapid weight loss can reduce your resting metabolic rate, which is the
number of calories you burn during the day

Calorie restriction can also alter the levels of several key hormones that regulate hunger
and appetite, including leptin and ghrelin

Additionally, although moderate exercise can be beneficial, engaging in excessive

exercise in an effort to burn enough calories to lose 1 pound (0.5 kg) per day may be
harmful.

According to some studies, excessive exercise could negatively affect heart health,
reduce immune function, and increase your risk of injury

Therefore, aiming to lose 1 pound (0.5 kg) per day may be unsustainable, unrealistic, and
potentially dangerous.

SUMMARY

Losing 1 pound (0.5 kg) per day involves drastically reducing your calorie intake and
increasing your physical activity. Very low calorie diets and excessive exercise may both
be unhealthy and unsustainable.

Tips for weight loss

Although it may not be healthy or safe for most people to lose 1 pound (0.5 kg) per day,
several strategies can help you achieve safe and effective long-term weight loss.
Here are a few simple tips for sustainable weight loss:

 Drink more water. Drinking plenty of water can not only help keep you hydrated
to promote a healthy fluid balance but also enhance feelings of fullness and
increase weight loss
 Reduce your intake of processed foods. Studies show that regularly eating could
be linked to a higher risk of weight gain and obesity
 Consume more protein. According to some research, eating more could help
support appetite control, decrease food cravings, and increase feelings of fullness
 Add cardio to your routine. Most healthy adults should aim for 150–300 minutes
of moderate intensity exercise or 75–150 minutes of vigorous intensity exercise
per week to promote weight loss and good overall health

 Eat more fiber-rich foods. Foods like fruits, vegetables, whole grains, and legumes
are high in fiber, which can slow stomach emptying, thus helping curb cravings
and boosting weight loss

SUMMARY

There are several strategies you can use to achieve long-term weight loss, including
drinking more water, modifying your diet, and adding more cardio to your routine.

The bottom line

Although it may be theoretically possible, losing 1 pound (0.5 kg) of body fat per day
would require you to significantly increase your physical activity and limit your food
intake.
Excessive exercise and very low calorie diets are associated with several serious side
effects and may make it more difficult to lose weight in the long run.

Therefore, aiming for around 1–2 pounds (0.5–0.9 kg) of weight loss per week by making
changes to your diet and lifestyle may be more realistic, sustainable, and healthy over the
long term.

Can Salt Make You Gain Weight?

Written by Jillian Kubala, MS, RD on May 11, 2021 — Medically reviewed by Adrienne Seitz, MS, RD, LDN

 Water retention
 High salt & high calorie
 How to cut back
 Bottom line
Sodium is a nutrient that’s essential to life. It’s needed for many bodily processes,
including fluid and blood pressure regulation, nutrient transport, and nerve cell function

While sodium is necessary, most people consume too much sodium in the form of
sodium chloride or table salt.

Eating high amounts of added salt could increase your risk of health issues, such as
having a stroke or developing a heart condition or autoimmune disease

Additionally, you may wonder whether sodium makes you gain weight.

This article explains the associations between sodium intake and weight gain.
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Excess dietary salt may make you retain water

Many people associate excessive salt in the diet with fluid retention.

This is because eating a lot of salt causes your body to conserve water
A recent study found that high salt intakes increase thirst. Your body uses the extra fluid
consumed to dilute the excess sodium that it’s unable to excrete quickly enough

However, your urine volume does not change, meaning this extra fluid stays in your
body.

Therefore, a sudden increase in sodium intake may cause you to gain some weight in the
form of fluid

This is why some people report feeling puffy after eating very high salt foods like take-out
foods and salty restaurant meals.

It’s important to note that this fluid retention is generally only temporary. Body fluid
levels typically return to normal after a few days

However, while some studies show that increased salt intakes drive fluid intake, others
have not shown this association.

For example, a small study found that although a high salt diet led to weight gain and
body water conservation in 10 healthy men, higher salt consumption was not associated
with increased fluid intake.

In fact, the study found that a 12-gram daily salt intake led to reduced fluid intake

The relationship between dietary salt intake and fluid balance is complex. More research
in this area is needed to understand better how high salt intake may affect your body’s
fluid levels

SUMMARY

The relationship between salt intake and body fluid levels is complicated, but research
suggests that a high salt intake could lead to water retention and short-term weight gain.
Many foods that are high in added salt are high in calories

Foods that are high in salt are also often high in calories.

For example, fast food, fried foods, boxed mac and cheese, frozen dinners, creamy pasta
dishes, and pizza are typically very high in salt and calories.

Eating too many foods that are high in salt and overall calories may lead to weight gain.

Additionally, studies have found that high sodium intake may increase the risk of obesity
— independent of your calorie intake.

One study among 1,243 children and adults found that those with higher urinary sodium
were more likely to have obesity or overweight. High salt intake was significantly
associated with higher levels of body fat in both children and adults.

The study also found that a 1-gram per day increase in sodium intake was associated with
a 28% and 26% increased risk of obesity in children and adults, respectively

Another study among 9,162 people found that a sodium intake greater than 2,300 mg per
day was significantly associated with a greater risk of obesity and belly fat, compared
with a moderate sodium intake of 1,500–2,300 mg per day

Both of these studies found that sodium intake was associated with weight gain and
obesity, even after adjusting for total calorie intake and other confounders like activity
levels.

Although the possible mechanism isn’t entirely clear, a high salt diet may directly lead to
fat accumulation in the body

SUMMARY
Studies have linked high salt intakes to an increased risk of obesity. Foods high in salt
also tend to be high in calories. However, salt intake has also been linked to obesity
independently of calorie intake.

How to cut back on added salt

For most people, the sodium found naturally in foods like eggs and shellfish isn’t an
issue. However, it’s important to monitor your added salt intake to ensure that your diet
isn’t excessively high in salt.

Typically, most added salt intake comes from the consumption of highly processed foods.

Here are some high salt foods to cut back on to reduce your intake of added salt:

 Highly processed and salty take-out foods: pizza, street tacos, hamburgers,
nuggets, french fries, etc.
 Salty packaged snacks: chips, pork rinds, pretzels, etc.
 Processed meats: jerky, bacon, salted and cured meat, salami, sausages, etc.
 Salty condiments: salad dressings, soy sauce, hot sauce, etc.
 High salt boxed or canned meals: ready-made pasta and rice dishes, canned
soups, canned ham, boxed potato casseroles, etc.

Additionally, adding too much salt to home-cooked meals can significantly increase your
overall salt intake.

Try reducing the amount of salt you add to foods, and be sure to taste foods before adding
extra salt.

You can also use lemon juice, fresh herbs, garlic, and spices to reduce the need for salt in
your recipes.
SUMMARY

To cut back on sodium, try eating fewer high salt foods and cutting back on the amount
of salt you add to your meals.

The bottom line

Eating too much sodium in the form of added salt has been associated with weight gain.

Some studies suggest that eating a large amount of salt could lead to short-term weight
gain due to fluid retention, while others have found that high salt intake may increase
your risk of weight gain and obesity.

Plus, eating high amounts of salt may harm your overall health and increase your risk of
developing a medical condition like heart disease.

To maintain a healthy sodium intake, try cutting back on foods known to be high in salt
and reducing your use of table salt when cooking at home.

 SMART BLOOD SUGER

 LOSE WEIGHT FAST AND SAFELY