Losing weight is one of the most common New Year’s resolutions, yet it remains one of the hardest goals to achieve. With so much conflicting advice out there, it’s easy to get confused. Do you cut carbs? Do you fast? Do you run a marathon?
While “fast” weight loss should always be approached with caution to ensure it’s healthy, there are proven strategies backed by science that can speed up the process. Here are actionable tips to help you shed pounds efficiently.
1. Cut Back on Refined Carbs
One of the quickest ways to lose weight is to cut down on sugars and starches (carbohydrates). This could be a low-carb eating plan or reducing refined carbs and replacing them with whole grains.
Why it works: When you do this, your hunger levels go down, and you generally end up eating fewer calories. Instead of burning carbs for energy, your body starts burning stored fat.
2. Eat Protein, Fat, and Vegetables
Each one of your meals should include:
- A protein source
- A fat source
- Low-carb vegetables
Protein: Eating a high-protein diet has been shown to boost metabolism by 80 to 100 calories per day. High-protein diets can also reduce cravings and obsessive thoughts about food by 60%.
Sources*: Beef, chicken, pork, eggs, fish, beans, tofu.
Vegetables: Don’t be afraid to load your plate with low-carb veggies. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day.
Sources*: Broccoli, cauliflower, spinach, tomatoes, kale, Brussels sprouts, cabbage.
Healthy Fats: Don’t fear fat. Trying to do low-carb AND low-fat at the same time is a recipe for failure.
Sources*: Olive oil, coconut oil, avocado oil, butter.
3. Move Your Body
Exercise, while not strictly necessary to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.
Why it works: By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight. Try going to the gym 3-4 times a week. If weights aren’t an option, cardio workouts like walking, jogging, running, cycling, or swimming are very beneficial.
4. Drink Water Before Meals
It is often claimed that drinking water can help with weight loss—and that’s true.
The Science: Drinking water can boost metabolism by 24–30% over a period of 1-1.5 hours, helping you burn off a few more calories. One study showed that drinking a half-liter (17 oz) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight than those who didn’t drink water.
5. Get Good Quality Sleep
Sleep is often underrated but is just as important as eating healthy and exercising.
The Risk: Poor sleep is one of the strongest risk factors for weight gain and obesity. If you want to lose weight, make sleep a priority. Lack of sleep can disrupt the hormones that regulate hunger (ghrelin and leptin), leading to increased appetite.
Conclusion
Losing weight fast is possible when you focus on the right things: reducing carbs, prioritizing protein and veggies, moving your body, and taking care of your sleep. Remember, the goal isn’t just to lose weight fast, but to keep it off. Adopt habits that you can maintain for a lifetime.
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