Have you been looking to lose weight?
There are ways to lose weight safely.
You may find that many eating plans and fad diets leave you feeling hungry or unsatisfied.
And for these reasons, you might find it hard to stick to a healthy eating plan.
However, not all diets have this effect.
Low carb diets and whole-food and lower-calorie diets are effective for weight loss and may be easier to stick to than other diets.
Here are some ways to lose weight that incorporates healthy eating, potentially lower carbs, and that aim to:
- reduce your appetite
- cause fast weight loss
- improve your metabolic health
How to Lose Weight Fast in 3 Easy Ways
Cut back on refined carbs
One way to lose weight effortlessly is to cut back on sugars and starches, or carbohydrates.
This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.
When you do that, your hunger pangs reduce, and you end up eating fewer calories.
With a low carb eating plan, you are set to burn stored fat for energy instead of carbs.
If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fibre and in turn, slow digestion.
This makes them more satiating.
Research suggests that a low carb diet leads to appetite reduction, which may lead to eating fewer calories off the cuff or feeling hungry (3Trusted Source).
It is important to note that the long-term effects of a low carb diet are still being researched.
It can also be hard to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight.
Low-calorie diets can also lead to weight loss and be easier to maintain for longer periods.
If you opt for a diet focusing instead on whole grains over refined carbs, a 2019 study associated high whole grain with lower body mass index (BMI) (4Trusted Source).
To determine the best way for you to lose weight, consult your doctor for recommendations.
Here are some eating habits you can adopt
- Take protein, fat, and vegetables
Each one of your meals should include:
- a protein source
- fat source
- a small portion of complex carbohydrates, such as whole grains
Eating a recommended amount of protein is important to help preserve your health and muscle mass while losing weight (5Trusted Source).
Here’s how to determine how much you need to eat without eating too much. Many factors determine your specific needs, but generally, an average person needs (9Trusted Source):
- 56–91 grams per day for the average male
- 46–75 grams per day for the average female
Meals with adequate protein can also help:
- reduce cravings and obsessive thoughts about food by 60%
- reduce the desire to snack late at night by half
- make you feel full
Healthy protein sources include:
- meat: beef, chicken, pork, and lamb
- fish and seafood: salmon, trout, and shrimp
- eggs: whole eggs with the yolk
plant-based proteins: beans, legumes, quinoa
Low carb and leafy green vegetables
Don’t fret about loading your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs.
Vegetables to include for low carb or low-calorie eating plans:
Fats do not make you fat
Your body still needs healthy fats no matter what eating plan you choose.
Olive oil and avocado oil are great choices for including in your meals.
Other fats such as butter and coconut oil should be used sparingly due to their higher saturated fat content.
Moving your body, while not required to lose weight, can help you lose weight faster.
Weight lifting has particularly good benefits.
You’ll burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight
Try lifting weights at least three to four times a week.
Make sure your doctor is also aware of any new exercise plans.
If lifting weights is not an option, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is super beneficial for weight loss and general health.
What about calories and 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 find yourself not losing weight, you may want to keep track of your calories to see if that’s a contributing factor.
Note that eating too few calories can be dangerous and less effective for losing weight.
Aim to reduce your calories by a sustainable and healthy amount based on your doctor’s recommendation.