Tips To Lose Weight Faster
Here are some science-backed tips to help you lose weight that include healthy eating, choosing carbs carefully, and that aim to:
Reduce your appetite and hunger levels while keeping you satisfied
produce consistent weight loss over time
help improve your metabolic health at the same time
If you want to lose weight quickly, some of these tips may help, but quick weight loss is rarely sustainable. Focusing on long-term health and habits that you can stick with over time will help improve your health and are more likely to result in lasting weight loss.
- Cut back on refined carbs
Reducing refined carbohydrates may help curb your appetite, lower your insulin levels, and help 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.
- Eat protein, fat, and vegetables
Aim to include a variety of foods at each meal. To balance your plate and help you lose weight 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).
Generally, an average male needs about 56-91 grams per day, and the average female needs 46-75 grams per day, but many factors influence protein needs. Here are guidelines to help you figure out how much protein to eat without eating too much (9Trusted Source,10Trusted Source):
0.8g/kg of body weight
1-1.2g/kg of body weight for people 65 and older
1.4-2g/kg of body weight for athletes
Diets with adequate protein may also help you reduce cravings and snacking by helping you feel full and satisfied (11).
Healthy protein sources include:
meat: beef, chicken, pork, and lamb
fish and seafood: salmon, trout, sardines, and shrimp
eggs
plant-based proteins: beans, legumes, quinoa, tempeh, and tofu
Vegetables
Vegetables to include more of:
broccoli
cauliflower
spinach
tomatoes
kale
Brussels sprouts
cabbage
Swiss chard
lettuce
cucumber
peppers
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