How to Lose Weight in 4 Simple Steps

1. Reduce your intake of processed carbohydrates.

Cutting back on sugars and starches, or carbohydrates, is one approach to help you lose weight quickly. This could be accomplished by following a low-carb diet or substituting whole grains for processed carbohydrates.

Your hunger levels will decrease as a result, and you will consume fewer calories (1Trusted Source).

You'll use stored fat for energy instead of carbs if you follow a low-carb diet.
If you combine eating more complex carbs like whole grains with a calorie deficit, you'll reap the benefits of greater fiber and slower digestion. This makes them more full, ensuring that you remain satisfied.

A study published in 2020 found that an extremely low carbohydrate diet helped older people lose weight (2Trusted Source).

A low-carb diet has also been shown to suppress appetite, which can lead to automatically eating fewer calories without even realizing it or feeling hungry (3Trusted Source).
It's worth noting that the long-term implications of a low-carbohydrate diet are still being studied. It's also tough to stick to a low-carb diet, which can lead to yo-yo dieting and failure to maintain a healthy weight.

There are certain drawbacks to a low-carb diet that may encourage you to try something else. Reduced-calorie diets can help you lose weight and keep it off for a longer period of time.

A 2019 study found a link between increased whole grain intake and a reduced body mass index (BMI) if you choose whole grains over processed carbs (4Trusted Source).
Consult your doctor for advice on how to reduce weight in the most effective way.

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2 Include protein, fat, and veggies in your diet.

At each meal, try to include a variety of foods. Meals that will help you lose weight and balance your plate include:

a supply of protein, oil, and veggies, as well as a little amount of complex carbs, such as whole grains

Check out: to discover how you may put your meals together.
this low-carb eating strategy

These 101 healthful low carb dishes and low calorie items are included in this reduced calorie meal plan.

Protein
It's critical to consume enough protein to maintain your health and muscle mass when losing weight.

Appropriate protein intake has been shown to improve cardiometabolic risk factors, hunger, and body weight (6Trusted Source, 7Trusted Source, 8Trusted Source).

The average male requires 56-91 grams of protein per day, whereas the average female requires 46-75 grams, but protein requirements are influenced by a variety of circumstances. Here are some tips to help you determine how much protein to consume without overdoing it (9Trusted Source,10Trusted Source):

0.8 grams per kilogram of body weight

For those 65 and older, 1-1.2g/kg of body weight is recommended.
Athletes should consume 1.4-2g/kg of body weight.
Appropriate protein diets may also aid in the reduction of cravings and snacking by making you feel full and content.
Meat: beef, chicken, hog, and lamb are all good sources of protein.
Salmon, trout, sardines, and shrimp are examples of fish and seafood.
eggs

beans, legumes, quinoa, tempeh, and tofu are all plant-based proteins.
Vegetables

Don't be scared to pile leafy green vegetables on your plate. They're high in nutrients, and you can eat a lot of them without adding a lot of calories or carbs to your diet.

Although all vegetables are nutrient-dense and nutritious, some vegetables, such as potatoes, sweet potatoes, winter squash, and corn, have a greater carb content.
Because these vegetables contain fiber, they are called complex carbs, but you should consider serving size when adding them to your meal.

Broccoli, cauliflower, spinach, and tomatoes are some of the vegetables to eat more of.
kale
Brussels sprouts (Brussels sprouts)
cabbage
Chard (Swiss chard)
lettuce
cucumber\speppers
Fats that are good for you
Do not be frightened to consume fats.

Whatever food plan you adopt, your body still wants healthy fats. Olive oil and avocado oil are both excellent additions to your diet. Nuts, seeds, olives, and avocados are other tasty and nutritious additions.

Due to their higher saturated fat content, other fats like butter and coconut oil should only be used in moderation.

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3 Get your body moving.

While exercise is not essential to reduce weight, it can help you lose weight faster. Lifting weights provides a lot of advantages.

Lifting weights will help you burn calories and keep your metabolism from slowing down, which is a common side effect of weight loss.

Strength training three to four times a week is a good idea. If you're new to weightlifting, a personal trainer may be able to assist you. Make sure your doctor is informed about any new workout routines.

If lifting weights isn't an option for you, aerobic exercises like walking, jogging, running, cycling, or swimming can help you lose weight and improve your overall health.
Both aerobics and weightlifting can aid in weight loss and provide a variety of benefits.

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4 What about calorie intake and portion size?

If you follow a low carb diet, you won't need to track calories as long as your carb intake is kept low and you eat largely protein, fat, and low carb vegetables.
If you're having trouble losing weight, keep track of your calories to discover if this is a contributing cause.

You can estimate your calorie needs using a free online calculator like this one if you're sticking to a calorie deficit to lose weight.

Calorie counters are also available for free on websites and in app stores. Here's a list of 5 calorie counters you should check out.

It's important to remember that eating too little calories might be hazardous and ineffective for weight loss. Based on your doctor's advice, try to cut your calorie intake by a manageable and healthy amount.

Read more about calorie and portion control as part of diet healthy:
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