For most people, a weight loss goal of 1–2 pounds per week is considered safe. Cutting carbs, eating more protein, lifting weights, and getting more sleep are all actions that can promote sustainable weight loss.
There are strategies to help you reduce weight safely if your doctor advises it, even though weight loss is not always the solution to health issues. For the best long-term weight management, a consistent weight loss of 1 to 2 pounds per week is advised.
Nonetheless, many weight-loss diets leave you feeling hungry or unsatisfied or they eliminate important food groups and are not sustainable. These are the main causes for why it could be challenging for you to maintain a healthier eating regimen.
Everybody has varied demands, therefore you might find that certain dietary habits and advice are more effective than others.
There are some fundamental guidelines that apply when you’re attempting to lose weight, regardless of whether you find that a low-carb diet or a diet that emphasizes whole foods helps you achieve your weight loss goals.
These are several weight-loss strategies supported by science that emphasize sensible carbohydrate selection and healthy eating.
- decreasing hunger and appetite while keeping you full
- produce long-term, sustainable weight loss
- assist in enhancing your metabolic health concurrently
Some of these suggestions may be useful if you want to lose weight rapidly, but rapid weight loss is rarely long-lasting. It will help you improve your health and increase the likelihood that you will lose weight permanently if you concentrate on long-term health and behaviors you can maintain.
How to Lose Weight in 3 Simple Steps
1. Cut back on refined carbs
Reducing your intake of carbs, such as sweets and starches, can help you lose weight quickly. This could be accomplished by following a low-carb diet or by consuming less processed carbohydrates and more whole grains.
When you do that, your hunger decreases and you often consume fewer calories as a result.
On a low-carb diet, you’ll use your body’s fat reserves as energy instead of carbohydrates.
You’ll benefit from increased fiber and slower digestion if you decide to eat more complex carbohydrates, such as whole grains, coupled with a calorie deficit. They become more filled as a result, satisfying you longer.
A 2023 study found that elderly folks could lose weight by following an extremely low-carb diet.
Also, research indicates that a low-carb diet may decrease appetite, which may cause one to automatically consume less calories without consciously doing so or feeling hungry.
Remember that more study is currently being done on the long-term implications of a low carb diet. A low-carb diet might be challenging to follow, which could result in yo-yo dieting and less success in maintaining a healthy weight.
A low-carb diet could have drawbacks that make you want to try another approach. Lower calorie diets are simpler to follow for longer periods of time and can also result in weight loss.
A 2019 study found a link between high whole grain intake and reduced body mass index if you choose a diet high in whole grains rather than processed carbs (BMI).
See your doctor for advice on the best strategy for you to reduce weight.
2. Eat protein, fat, and vegetables
With each meal, try to include a variety of foods. Your meals should contain the following to assist you lose weight and balance your plate:
- a source of protein
- fat source
a little amount of complex carbs, like whole grains
To learn how to put together your meals, look at:
- this low-carb eating regimen
- this diet has less calories
- these lists of 101 low-calorie foods and nutritious low-carb recipes
When trying to lose weight, it’s crucial to consume the recommended quantity of protein to maintain your health and muscle mass (5Trusted Source).
According to research, consuming enough protein may reduce appetite, appetite-related risk factors, and cardiometabolic risk factors (6Trusted Source, 7Trusted Source, 8Trusted Source).
Although numerous factors affect protein requirements, the average male needs 56–91 grams per day, and the average female needs 46–75 grams. Here are some recommendations to help you choose the right amount of protein to consume without going overboard (9 Trusted Source, 10 Trusted Source):
- 0.8g per kilogram of body weight
- For persons 65 and older, the dose is 1.1-1.2g/kg of body weight.
- 1.4–2 g/kg of body weight for athletes
By making you feel full and content, diets rich in protein may also help you reduce cravings and snacking (11).
Meat, such as cattle, chicken, hog, and lamb; fish, such as salmon, trout, sardines, and shrimp; and eggs are also good sources of protein.
Plant-based proteins include beans, lentils, quinoa, tempeh, and tofu.
Don’t be scared to pile leafy green vegetables on your plate. They are nutrient-dense, and you can consume a lot of them without significantly raising your calorie and carb intake.
All vegetables are nutrient-dense and beneficial additions to your diet, but some, such as corn, potatoes, and sweet potatoes, have greater carbohydrate contents.
Because they include fiber, these veggies are regarded as complex carbohydrates; yet, when adding them to your plate, you may want to be careful about the portion size.
Don’t be frightened to eat fats.
No matter which eating strategy you adopt, your body still needs healthy fats. You should definitely include olive oil and avocado oil in your diet. Avocados, nuts, seeds, and olives are all delectable and nutritious additions.
Due to their higher saturated fat content, other fats like butter and coconut oil should only be used seldom.
3. Move Your Body
Although exercise is not necessary to lose weight, it might speed up the process. Weightlifting offers many advantages.
You will burn calories and help prevent your metabolism from slowing down, which is a common side effect of weight loss, by lifting weights (13Trusted Source, 14Trusted Source, 15Trusted Source).
Try doing weight training three to four times each week. A trainer might be able to assist you in getting started if you’ve never lifted weights before. Make sure your doctor is also informed of any new workout plans.
Cardio exercises like walking, jogging, running, cycling, or swimming are excellent for weight loss and general health if lifting weights is not an option for you.