How to lose weight fast? Check out the 11 simple steps backed by scientific research

Although there are endless diets, supplements and meal replacements that claim to provide rapid weight loss, most do not have any scientific evidence. Simply put, losing weight means you burn more calories than you consume.

How to lose weight fast? A question that everyone who is overweight asks themselves, except for those of you who are not bothered by it.

But still, you should be aware that extra pounds are not only related to appearance, but also to a number of health problems.

Therefore, it is necessary to find an answer to the question — “how to lose weight?”.

There are various ways to lose weight very quickly.

These strategies include weight loss exercise, calorie monitoring, intermittent fasting, and reducing the number of carbohydrates in a weight loss diet.

Here’s a simple 11-step plan to lose weight fast, backed by scientific research.

1. Cut back on carbs

The most important part is to reduce sugars and starches (carbohydrates).

Refined carbohydrates are highly processed foods that no longer contain fiber and other nutrients. These include white rice, bread and other pastas.

These foods are digested quickly and turn into glucose very quickly. Excess glucose enters the blood and provokes the hormone insulin, which promotes the storage of fat in adipose tissue. This contributes to weight gain.

Therefore, if you are really interested in “how to lose weight”, cutting carbs is one of the things you should do.

Whenever possible, you should replace processed and sugary foods with healthier foods that include:

whole grain rice, bread and pasta instead of white rice, white bread, etc.
fruits, nuts and seeds instead of high-sugar snacks (doughnuts, waffles, croissants, etc.)
herbal teas and water instead of high-sugar sodas
smoothie with water or milk instead of fruit juice
When you do, your hunger pangs decrease and you end up consuming far fewer calories.

If you’ve heard of the keto diet, it’s on that principle, but very low carb.

Another widely popular meal plan among people who want to lose weight quickly is the so-called LCHF diet.

Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to flush excess sodium and water out of your body. This reduces swelling and leads to weight loss.

2. Try intermittent fasting

Intermittent fasting is a way of eating that involves regular short-term fasting and eating food within a short period of time.

Several studies have indicated that intermittent fasting lasting up to 24 weeks results in weight loss and rapid weight loss in overweight people.

The most common intermittent fasting methods include the following:

Alternate Day Fasting (ADF): The basic idea is that you fast one day and then eat whatever you want the next day. you are allowed to eat about 500 calories on an empty stomach, or 20–25% of your energy needs.
The 16/8 Method: Also called the Leangains protocol, this involves skipping breakfast and limiting your daily eating time to 8 hours, such as 1 to 9 p.m. You then fast for 16 hours.
The 5:2 Diet: With these methods, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.
On the days when you can eat, it is best to eat healthy food, as in the Mediterranean diet for example. Try to avoid overeating, isn’t the main goal to find an answer to the question “how to lose weight?”.

3. Eat protein, fat and vegetables

Each of your meals should include a source of protein, fat, and low-carb vegetables.

Protein can regulate appetite hormones to help people feel full.

This is mostly due to a decrease in the hunger hormone ghrelin and an increase in the satiety hormones peptide YY, GLP-1 and cholecystokinin.

When it comes to how to lose weight, protein is the king of nutrients.

This has been shown to boost metabolism and burn 80 to 100 calories per day.

Protein sources

Meat: beef, chicken, pork, lamb, etc.
Fish and seafood: salmon, trout, shrimp, etc.
Eggs: Whole eggs with the yolks are best.

Low carb vegetables

.Broccoli
.Cauliflower
.spinach
.tomatoes
.cabbage
.Brussels sprouts
.cabbage
.Lettuce
.cucumber

Don’t be afraid to load up your plate with these low-carb veggies. You can eat huge amounts of them without going over 20–50 net carbs per day

Fat sources

.Olive oil
.Coconut oil
.Avocado oil
.Butter

Eat 2–3 times a day. If you’re still hungry, add a fourth meal.

A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

4. Control your stress levels

Stress triggers the release of hormones such as adrenaline and cortisol, which initially reduce appetite as part of the body’s fight or response.

However, when you’re under constant stress, cortisol can stay in your bloodstream for a longer time, which will increase your appetite and make you eat more.

Cortisol signals the need to replenish the body’s food reserves from its preferred fuel source, which is carbohydrates.

Insulin then transports the sugar from the carbohydrates from the blood to the muscles and brain.

And, if that sugar isn’t used up, the body will store it as fat.

The researchers found that an 8-week stress management intervention program resulted in significant reductions in the body mass index of overweight and obese children and adolescents.

5. Fitness and cardio training

You don’t need to exercise to lose weight, but if you want it to happen faster it is recommended.

The best option is to go to the gym 3–4 times a week. If you’re new to fitness, ask a trainer for advice.

By lifting weights, you’ll burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Another plus is that while you lose significant amounts of body fat, you can gain some muscle.

If lifting weights is not an option for you, then doing some cardio like walking, running, cycling or swimming is enough.

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6. Quality sleep

Getting a good night’s sleep is one of the best things you can do to maintain a healthy weight and overall health.

Studies show that poor sleep is linked to weight gain and other health disorders. When scientists analyzed 16 years of data on 68,183 middle-aged women, they found that those who slept no more than five hours a night were 15% more likely to be obese than those who slept seven. hours of the night.

Insufficient sleep can also affect the production of the appetite-regulating hormones ghrelin and leptin, which can make people feel hungry throughout the day. In addition, poor sleep increases cortisol and can make it harder to lose body and belly fat.

To get a good night’s sleep, the 3–2–1 rule is recommended, which means stop working three hours before bed, stop eating two hours before bed and stop digital activities (TV, phone, laptop, etc.) an hour before bed to promote deep sleep.

7.Move More

One of the easiest ways to lose weight is to increase your non-exercise activity thermogenesis — the energy expended in everything you do outside of eating, sleeping, or exercising.

Small changes like carrying your groceries instead of using a cart, parking farther from the mall entrance, taking the stairs instead of the elevator, or even walking more often to take out the trash can add up to hundreds of extra calories burned.

8. Drink more water

Studies show that drinking more water is associated with weight loss, independent of diet and exercise.

Adequate water intake can help increase satiety and combat sugar cravings. Water is also needed for lipolysis, the body’s process of burning fat for energy.

Try to drink two glasses of water before each meal. Studies show that this simple move can increase weight loss.

9. Reduce your intake of processed foods

A study conducted reveals that what you eat is most important for weight loss.

The pounds will fall off faster if you improve the quality of the foods you eat. One of the healthiest ways to lose weight is to reduce your intake of sugar and fast-metabolizing carbohydrates.

In particular, eliminate or drastically reduce your intake of foods with a high glycemic load, such as sugary snacks, processed carbohydrates, and soft drinks. When you avoid or cut down on French fries, chips, crackers, and the like, you’ll speed up weight loss.

10. Calorie deficit

This is one of the most common and effective ways to lose weight. Studies show that very low-calorie diets typically aim to reduce daily energy intake by 500–750 kcal.

The recommended caloric intake for energy restriction is achieved through diets of 1200–1500 kcal/day for women and 1500–1800 kcal/day for men.

The idea is to consume fewer calories so that the body can use excess fat and use it as an alternative source of energy. In the process, you start burning more fat for energy, which ultimately leads to weight loss.

Reducing daily energy intake by 400–500 kcal can result in moderate weight loss of approximately 0.5 kg per week or 2 kg per month.

However, studies show that such weight loss is usually only observed in the first months, as the rate of weight loss may slow down due to hormonal adaptations opposing weight loss.

11. Other tips for quick weight loss

Oddly enough, the way you eat your food can also help.

.Chew slowly and thoroughly — A review of many studies shows that people who eat quickly are more likely to gain weight than people who eat relatively slowly. This is because thorough chewing of food leads to slower eating. As a result, it leads to increased fullness and small portion sizes.
.Use smaller plates — Intuitively, using a smaller plate for food will help you lose weight quickly. Studies show that a larger plate can make portions appear smaller than they are.

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Expectations

As an answer to the question “How to lose weight fast?”, you can expect the result of losing 5–10 kilograms (sometimes more) in the first week, and then you will gradually reduce the weight.

The first few days you may feel a little strange. Your body has been burning carbs all these years, so it may take time to get used to burning fat.

However, after the first few days, most people report feeling very good, with even more energy than before.