A weight loss goal of 1-2 pounds per week is considered safe for most people. Cutting carbs, increasing protein consumption, lifting weights, and getting more sleep are all behaviours that can help long-term weight loss.
Weight loss is not the solution to every health problem, but if your doctor suggests it, there are certain guidelines to follow to reduce weight safely. For the most effective long-term weight management, a consistent weight loss of 1 to 2 pounds per week is advised.
However, many weight-loss diets leave you feeling hungry or unsatisfied, or they eliminate important food groups and are not sustainable. These are some of the key reasons why you may struggle to keep to a healthy eating plan.
Everyone has distinct demands, and certain eating methods and advice may be more effective for you than for someone else.
You may discover that following a low carb diet or a diet focused on whole foods allows you to lose weight, but there are some fundamental principles that apply while trying to reduce weight.
Here are some science-backed weight-loss tips that involve nutritious diet, careful carbohydrate selection, and the goal of:
- lower your appetite and hunger while keeping you full
- weight decrease that is steady over time
- assist in improving your metabolic health at the same time
Some of these tips may help you lose weight rapidly, but quick weight reduction is rarely permanent. Long-term health and behaviours that you can maintain will help you improve your health and are more likely to result in long-term weight loss.
How to Lose Weight in 3 Simple Steps
1.Cut back on refined carbs
Cutting back on sugars and starches, or carbohydrates, is one approach to help you lose weight quickly. This could be accomplished by a low carbohydrate diet or by lowering refined carbs and replacing them with whole grains.
When you do this, your hunger levels decrease and you eat fewer calories in general.
With a low carb diet, you will burn stored fat for energy rather than carbs.
If you opt to eat more complex carbs, such as whole grains, in addition to a calorie deficit, you will benefit from greater fibre and slower digestion. This makes them more full and satisfying.
A 2020 study found that a very low carbohydrate diet was effective for weight loss in older people.
It should be noted that the long-term implications of a low carb diet are still being studied. A low carb diet can also be difficult to stick to, which can lead to yo-yo dieting and less success in maintaining a healthy weight.
There are certain drawbacks to a low carb diet that may cause you to reconsider. Reduced calorie diets can also result in weight loss and are easier to sustain over time.
A 2019 study found a link between increased whole grain intake and lower body mass index (BMI) if you choose whole grains over processed carbs (4Trusted Source).
Consult your doctor for ideas on the best strategy for you to reduce weight.
Summary Reducing refined carbohydrates may help you lose weight by curbing your appetite, lowering your insulin levels, and lowering your insulin levels. However, the long-term implications of a low carb diet are unknown. A lower calorie diet may be more sustainable.
2.Eat protein, fat, and vegetables
At each meal, try to include a variety of foods. Meals that will help you lose weight and balance your plate should include:
- a source of protein
- source of fat
- a small amount of complex carbs like whole grains
Eating the correct amount of protein is critical for maintaining your health and muscle mass when losing weight.
Protein consumption appears to enhance cardiometabolic risk factors, hunger, and body weight.
In general, an average guy requires 56-91 grammes of protein per day, and an average female requires 46-75 grammes of protein per day, but numerous factors alter protein requirements. Here are some tips to help you determine how much protein to consume without going overboard:
- 0.8g per kilogramme of body weight
- People aged 65 and up should consume 1-1.2g/kg of body weight.
- Athletes: 1.4-2g/kg body weight
- Protein-rich diets may also help you reduce cravings and snacking by making you feel full and content (11).
Protein sources that are good for you 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
Don’t be scared to pile leafy green vegetables on your plate. They’re high in nutrients and can be consumed in huge quantities without significantly raising calories and carbohydrates.
All vegetables are nutrient-dense and healthful items to include in your diet, however some vegetables, such as potatoes, sweet potatoes, winter squash, and maize, have a greater carbohydrate content.
Because they include fibre, these veggies are considered complex carbs, but you should be aware of serving quantity when adding them to your plate.
Vegetables to include more of:
- Brussels sprouts
- Swiss chard
Don’t be frightened to consume fat.
Whatever food plan you adopt, your body still wants healthy fats. Olive oil and avocado oil are excellent additions to your diet. Nuts, seeds, olives, and avocados are other tasty and nutritious additions.
Because of their higher saturated fat content, other fats such as butter and coconut oil should be used sparingly.
Summary Try to include a protein source, a healthy fat source, a complex carb source, and vegetables in each meal. Leafy green veggies are a low-calorie, high-nutrient source that can be used to bulk up a meal.
3.Move your body
While exercise is not essential to reduce weight, it can help you lose weight faster. Lifting weights provides a lot of advantages.
Lifting weights will help you burn calories and keep your metabolism from slowing down, which is a common side effect of dieting.
Strength training should be done three to four times a week. If you’re new to weightlifting, a trainer can help you get started. Check with your doctor about any new exercise plans.
If lifting weights is not an option for you, doing cardio routines like walking, jogging, running, cycling, or swimming might help you lose weight and improve your overall health.
Both exercise and weightlifting may aid in weight loss and provide numerous other health benefits.
Summary Resistance training, such as weightlifting, is an excellent way to lose weight. Cardio workouts are also useful if this is not possible. Choose what is long-term for you.
What about calories and portion control?
It is not required to track calories if you choose a low carb eating plan as long as you keep your carb intake low and consume largely protein, fat, and low carb vegetables.
If you’re having trouble losing weight, you should keep track of your calories to see if that’s a cause.
If you’re trying to lose weight by following a calorie deficit, you can estimate your calorie requirements using a free online calculator like this one.
Calorie counters are also available for free download from websites and app stores. Here are 5 calorie counters to test.
It should be noted that eating too few calories might be hazardous and ineffective for weight loss. Aim for a sustainable and healthful calorie reduction depending on your doctor’s advice.
Summary Calorie counting is not normally required to lose weight on a low carb diet. However, calorie counting may be beneficial if you are not losing weight or are on a low-calorie diet.