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Blog / Health / How to Lose Weight Fast: 3 Simple Steps, Based on Science

How to Lose Weight Fast: 3 Simple Steps, Based on Science

How to Lose Weight Fast: 3 Simple Steps, Based on Science

If you want to lose weight, then there are some ways that can help you in losing weight safely. Losing of 1 to 2 pounds in one week is recommended for the most effective long term weight management. There are some eating plans through which you can feel hungry or unsatisfied. That is why you find it hard to stick to a healthier eating plan but not all the diets have these types of diets effects. According to the experts, low carb diets & whole foods, and lower calorie diets are effective for weight loss.

Before following any calorie diet, use the weight loss calculator that allows you to estimate how many calories you need to consume and also helps to plan your weight loss progress. Here are some of the effective ways that can assist you to lose weight, it includes healthy eating, potentially lower carbs. It aims to reduce your appetite, cause fast weight loss, and improve your metabolic health at the same time.

Three Simple Ways to Lose Weight:

Here are the three simple ways to lose weight effectively:

Cut Back on Refined Carbs:

According to the experts, one way to lose weight quickly for the long term results is to cut back on sugar and starches from your meals. You can lose your extra fats by following a low carb diet plan or by reducing the refined carbs and replacing them with the whole grains. Once you cut down the carbs in your diet, then you will automatically start to consume fewer calories without feeling hungry.

If you consume more complex carbs such as whole grains along with the calorie deficit, then you will benefit from higher fibers & digest them more slowly. It makes you feel more filling & also helps you to keep satisfied. A study in the year 2020, confirmed that low carbohydrate diet will help to lose weight in older populations. This research also suggests that it can reduce your appetite that will lead you to eating fewer calories without feeling hungry.

Eat protein, Fat, and Vegetables:

Each one of your meals should include, protein source, fat source, vegetables, and a small portion of carbohydrates in your diet.


Consuming a recommended amount of proteins in your diet helps you to maintain your health & muscle mass while losing weight. Studies suggest that consuming of adequate proteins also improves your cardio metabolic risk factors, appetite, and body weight.

Low Carb and Leafy Green Vegetables:

Don’t be afraid to fill your plate with the leafy & green vegetables, they’re filled with lots of nutrients and in this way, you can consume large amounts of calories & carbs. You can include broccoli, cauliflower, spinach, tomatoes, kale, cabbage, etc. This blend of vegetables provides you the carbs intake in the recommended range of twenty to fifty grams per day.

Healthy Fats:

Your body requires enough amounts of healthy fats no matter what type of diet plan you are going to follow. Olive & avocado oil are considered as a great choice for including in your eating plan. Other fats like butter, and coconut oil should be used in moderation because of their saturated fat content.

Move Your Body:

Regular exercise can help you to lose weight more quickly and lifting the weight has so many good benefits. By doing lifting, you can burn lots of calories and prevent your metabolism from slowing down. It is considered as a common side effect of losing weight. At least go to the Gym three to four times in a week in order to lift weights.

If you don’t want to lift weight, then cardio workout is the best option for you. It includes walking, jogging, running, cycling, or swimming is very beneficial for you to lose weight and general health. Regular cardio exercises along with the consuming of balanced calories in your meal can help you to maintain healthy weight for a long period of time.

Wrapping it-Up:

By reducing the carbohydrates or replacing the refined carbs with the complex carbs you can experience of reduction in appetite & hunger. Following a lower calorie eating plan you can lose a significant amount of extra fats from your body. 


Mikey Rose

Last updated: November 8, 2022

Mikey Rose is a skillful writer and an expert Researcher; He has done MS(Nutrition and Food ) and doing content writing for since 2017. He is an avid writer and expert in Niches like Health, Food, Nutrition Pathology, etc. He is a proficient writer and communicator in her specific fields.