How to Lose Weight Fast in 3 Easy Steps Based on Science

HealthyWant Team

You can safely lose weight if your doctor allows it. To achieve long-term weight control, it is best to lose 1 to 2 pounds each week.

However, you might feel hungry or unsatisfied by many eating plans. These are some of the major reasons it might be difficult to follow a healthier eating regimen.

But not all diets can have this effect. For weight loss, low-carb diets and whole-food, lower-calorie diets can be more effective than other diets.

These are some of the best ways to lose weight. They involve healthy eating and possibly lower carbs.

  • You can reduce your appetite
  • Rapid weight loss
  • Improve your metabolic health while you do it

How to Lose Weight Fast In 3 Easy Steps

1. Reducing refined carbs

One way to lose weight quickly is to cut back on sugars and starches, or carbohydrates. This can be done by following a low carb diet or replacing refined carbs with whole grain foods.

You will notice a decrease in hunger and a reduction in calories (1).

A low-carb diet will help you burn fat for energy, not 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. You’ll feel fuller and more satisfied.

2020 research confirmed the benefits of a low carbohydrate diet for older adults.

Research has also shown that a low-carb diet may reduce appetite.

It is still being investigated whether a low-carb diet has long-term health effects. 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).

Talk to your doctor about the best way to lose weight.


Reduce sugars and starches from your diet to curb your appetite and lower insulin levels. This can also help you lose weight.

The long-term effects of low carb diets are still unknown. The benefits of a low-calorie diet may be longer-lasting.

Read this: Okinawa flat belly tonic review

2. Get your protein, fat and vegetables.

Include these ingredients in every meal.

  • a protein source
  • fat source
  • vegetables
  • Consume a small amount of complex carbohydrate, such as whole grain,

You can see how to assemble your meals by clicking here:

  • this low carb meal plan
  • this lower calorie meal plan
  • These lists contain 101 healthy low-carb and low-calorie recipes


Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight.

Research suggests that adequate protein intake can improve your body’s ability to eat, as well as your appetite, and overall health.

Here’s how to determine how much you need to eat without eating too much. Your specific needs will vary depending on many factors, but the following is a general guideline for what an average person needs.

  • 56-91g per day for an average male
  • The average female weighs between 46 and 75 grams daily

A diet high in protein can be a great help.

  • By 60%, you can reduce your cravings and obsessive thoughts related to food
  • Half off the temptation to snack late at nights
  • Feel full

A study showed that people who were on a higher-protein diet consumed 441 fewer calories daily.

Here are some healthy sources of protein:

  • Get meat: Beef, chicken and pork.
  • Seafood and fish: Trout, salmon, and shrimp
  • eggs: Whole eggs with the yolk
  • plant-based proteins: beans, legumes quinoa, tempeh and tofu

Low Carb, leafy green vegetables

Don’t be afraid to load your plate with leafy green vegetables. You can eat large amounts of them without having to increase calories and carbs.

Low-carb and low-calorie diets: Vegetables to be included

  • Broccoli
  • Cauliflower
  • spinach
  • tomatoes
  • Kale
  • Brussels sprouts
  • cabbage
  • Swiss chard
  • lettuce
  • Cucumber

Healthy fats

Be open to 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.

Because of their higher saturated fat content, butter and coconut oils should only be used in moderation.


Assemble every meal using a protein, healthy fat, complex carb, or vegetable source.You can bulk up your meals with leafy green veggies, which are low in calories but high in nutrients.

Read this: BioFit reviews

3. Move your body

Although exercise is not essential to losing weight, it can make your weight loss process easier. Particularly, lifting weights can have many positive benefits.

Lifting weights can help you burn lots calories and slow down your metabolism, which is a common side effect to losing weight.

For weight lifting, you should go to the gym 3-4 times per week. Ask a trainer for advice if you aren’t familiar with the gym. You should inform your doctor of any changes to your exercise routines.

For weight loss and general health, you can do cardio workouts like running, swimming, jogging or cycling if lifting weights is not possible.

Both cardio and weightlifting can help with weight loss.


For weight loss, resistance training is a great option. Cardio exercises are another option if this isn’t possible. Select what is most sustainable for your needs.

What about calories, 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.

If you are not losing weight, it may be worth keeping track of how many calories you eat to determine if this is a contributing factor.

A free online calculator can help you determine if you are following a strict calorie-restricted diet to lose weight.

Enter your height, weight, and activities. The calculator will show you how many calories you need to eat daily to maintain or lose weight.

Easy-to-use, free calorie counters can be downloaded from apps and websites. Here’s a list of 5 calorie counters to try.

Note that eating too few calories can be dangerous and less effective for losing weight. Based on the advice of your doctor, aim to reduce calories by a healthy and sustainable amount.


To lose weight, you don’t need to count calories. However, calorie counting can be helpful if you don’t lose weight or eat a low-calorie eating plan.

9 weight loss tips

Here are nine more ways to lose weight quickly:

  1. A high-protein breakfast is recommended. Enjoying a healthy diet high protein breakfast It could decrease cravings and increase calorie intake throughout the day.
  2. Avoid sugary drinks, juice, and other sweetened beverages. Sugary sugar calories don’t serve any purpose and can lead to weight loss.
  3. Before you start eating, drink water. One study revealed that drinking water prior to meals can reduce calorie intake, which may help with weight management.
  4. Select weight-loss friendly foods There are some foods that work better than others when it comes to weight loss. Here is a list. Healthy, weight-loss-friendly meals.
  5. Take in soluble fiber. Studies have shown that soluble fibers may help you lose weight. Fiber supplements include Glucomannan It can also be of assistance.
  6. Get coffee or tea. Caffeine consumption can Increase your metabolism.
  7. You should base your diet on whole food. They’re more nutritious, filling, and less likely than processed food to cause excessive eating.
  8. Slow down. Rapid eating can lead to weight gain. Take your time when eating This makes you feel fuller and reduces your body’s weight.
  9. Quality sleep is key. It is vital to get enough sleep There are many reasons. Poor sleep is a major risk factor for weight gain.

For more tips on weight loss, read about natural tips for losing weight here.


Weight loss can be made easier by eating whole foods with higher levels of protein and soluble fiber. You should also get a good nights sleep.

Quick weight loss with sample meals

These meal plans can be used as a guideline to help you limit carb intake to between 20 and 50 grams per day. Each meal should include protein, healthy oils, and vegetables.

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 and sliced avocado with side of berries
  • spinach, mushroom, and feta crustless quiche
  • green smoothie with spinach, avocado, and nut milk and a side of cottage cheese
  • Greek yogurt unsweetened with berries and nuts

Lunch ideas

  • smoked salmon with avocado and a side of asparagus
  • lettuce wrap with grilled chicken, black beans, red pepper, and salsa
  • With grilled tofu and chickpeas, kale, spinach, 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 with ginger, sesame 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

A diet plan can help you lose between 5-10 lbs. (2.3-4.5 kg) and continue to lose weight over the next week. The loss of body fat and water weight is common in the first week.

You may experience faster weight loss if you’re new at dieting. The quicker you lose weight the more you need to.

Unless your doctor suggests otherwise, losing 1-2 pounds per week is usually a safe amount. Talk to your doctor to determine a safe level for calorie reduction if you are trying to lose weight quickly.

Low carb diets can help with weight loss and other health issues. Long-term effects, however, are unknown.

  • Low carb diets have been shown to reduce blood sugar levels.
  • Triglycerides tend downward
  • LDL (bad) cholesterol goes down
  • Significantly lower blood pressure

You may also see slower aging associated with diets that lower calories and include whole foods. You may find that a balanced diet that includes complex carbs is more sustainable.


You can lose significant weight on a low-carb or low calorie diet. However, the speed of the process will depend on each individual.

A general weight loss can improve certain indicators of health such as blood sugar levels and cholesterol.

The bottom line

Reduce your carb intake or replace refined carbs with complex carbohydrates to reduce hunger. This will eliminate the main reason it is often hard to stick with a weight loss strategy.

A sustainable low carb/low calorie eating plan can help you eat healthy food until your stomach is full, while still losing significant fat.

An initial drop in water mass can cause a dip in the scales in a matter of days. Fat loss takes longer.

Leave a Comment