How to Lose Weight in 3 Simple Steps

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.

1. Cut back on refined carbs

One way to help lose weight quickly is to cut back on sugars and starches, or carbohydrates. this might be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.

When you do that, your hunger levels go down, and you generally find yourself eating fewer calories.

With a coffee carb eating plan, you’ll utilize burning stored fat for energy rather than carbs.

If you select to eat more complex carbs like whole grains along with a calorie deficit, you’ll enjoy higher fiber and digest them more slowly. This makes them more filling to stay you satisfied.

2. 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

Protein

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

Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight

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

• 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.

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

Don’t be afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs.

All vegetables are nutrient-rich and healthy foods to add to your diet, but some vegetables, like potatoes, sweet potatoes, winter squash, and corn, are higher in carbs.

These vegetables are considered complex carbs because they contain fiber, but you may want to be mindful of serving size when adding these vegetables to your plate.

Vegetables to include more of:

• broccoli
• cauliflower
• spinach
• tomatoes
• kale
• Brussels sprouts
• cabbage
• Swiss chard
• lettuce
• cucumber
• peppers

Healthy fats

Don’t be afraid of 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. Nuts, seeds, olives, and avocados are delicious and healthy additions, as well.

Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content

3. Move your body

Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.

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

Try strength training three to four times a week. If you’re new to lifting weights, a trainer may be able to help you get started. Make sure your doctor is also aware of any new exercise plans.

If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health.