How to Lose Weight Fast: Safe and Simple Tips
Medically Reviewed by Anthony Dugarte, MD
Last Updated on September 28, 2021
Want to lose weight quickly and effectively? We share our safe and simple evidence-based tips for faster weight loss.
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The process of weight loss can take time and depends on several different variables.
If reaching your goals is taking longer than expected, it can feel frustrating. But, it’s important to remember that these feelings are normal.
You may be wondering how you can get the weight off faster in a safe and effective way.
Here are 11 evidence-based tips that may help you lose weight faster, without cleanses or crash diets.
Protein helps you to feel satisfied between meals, have steady energy, and maintain proper health.
Many studies show that higher-protein diets can aid in weight loss. (1)
You don’t need an excessive volume of protein to help you lose weight, but you need a minimum amount with each meal to meet your daily needs.
For most of us, the recommended amount is 0.8–1.0 grams of protein per kilogram of body weight. For a 150-pound woman, this is about 55–68 grams of protein per day. (2)
This number can vary depending on your age, activity level, and own individual needs.
For my clients, I recommend that 20–30% of their calories come from high protein foods such as poultry, lean beef, fish, eggs, beans, lentils, and dairy.
Most of us don’t get the recommended 25–35 grams of fiber per day. (3)
According to several studies, fiber intake results in a higher amount of weight loss. What’s even more powerful is that this is regardless of the number of calories consumed. (4)
This is likely because many foods high in fiber are naturally low in calories (think fruits and vegetables). Fiber also provides bulk in our diet and helps keep us full and satisfied.
A super-easy way to get enough fiber is to add at least one fruit or vegetable to every meal or snack.
Staying hydrated is essential for weight loss. If your water intake is too low, it can impair digestion and make it harder to lose weight.
Aim for at least 8 cups, or 64 ounces, per day at minimum.
Eating more fruits and vegetables also provides a hydration boost as they are packed with water.
Eat more natural, whole foods rather than processed “diet” foods.
Processed, packaged foods or diet products are often lacking in the nutrition department. They can also pack on a lot of sodium.
Keep in mind that just because a product is lower in calories or fat doesn’t mean it is healthy.
Processed foods are not as filling or nutritious, and they actually can lead to overeating. (6)
Fill your plate with plenty of fruits, vegetables, lean proteins, and whole grains, and minimize your intake of packaged convenience foods.
Aside from calories, becoming more of a mindful eater can help you lose weight faster. (7)
The first step in becoming more mindful is reducing distractions during meals. This means eating at a table rather than on the couch in front of the TV or browsing on your cell phone.
Multitasking while eating is a distraction and can make it harder to realize when you’re getting full. This can lead to overeating because you are not paying attention to what your body is telling you.
It also is not as enjoyable or satisfying to eat in this way because you’re not fully present and tasting the food.
The sooner you can understand your body’s own hunger and fullness cues, the more you will be able to give your body exactly what it needs for a healthier weight. Using a hunger-fullness scale can help. (8)
Some of my clients have lost weight just from doing this alone, without intentionally cutting calories.
Some research shows those who consume caffeine in moderation tend to have lower body weight and amount of body fat. (9)
However, it’s important to limit any added creamer or sweeteners as these calories can add up quickly.
Moderate intake of these beverages is no more than 2–3 cups per day.
Carbs are not necessarily the enemy when it comes to managing your weight. But, limiting refined carbs can help.
Refined carbs are those that have been modified and stripped of many of their nutrients.
Examples include white bread, pizza, pasta, white flour, desserts, and sugary breakfast cereals.
These types of carbs lack nutrients and fiber and therefore do not fill you up. I’ve seen these types of foods cause more cravings in my clients and lead to overeating.
Instead, choose more nutritious carbs. Think whole-wheat bread, quinoa, and steel-cut oats, as well as starchy veggies like potatoes, squash, and peas.
Limit or avoid sugary-laden beverages such as soda, coffee drinks, or juice.
These are all high in added sugars, which are a big driver for weight gain. Research studies have shown that lowering sugar intake may be linked to a lower weight. (10)
Sugary drinks don’t quench your thirst and actually tend to make you thirstier. Instead of these, try seltzer or naturally flavored water.
Alcohol can sabotage weight loss efforts. Even if you’re choosing lower-calorie cocktails, they can still add up.
While moderate alcohol intake may not lead to weight gain, it can make it more difficult to lose weight. (11)
This is because alcohol is filled with empty calories and sugar and can lead to poorer food choices.
Quality sleep is an essential part of weight loss success. If you’re not getting enough sleep, you’re more likely to experience cravings during the day. (12)
Most of the time, your body craves quick-digesting, refined carbs, and sweets. These are the exact types of foods that can hinder your weight loss.
If your body lacks sleep, it will also be harder to get motivated to work out.
To improve your sleep quality, create a healthy nighttime routine that is consistent from day to day – such as meditating or a warm bath before bed.
Increasing your daily calorie burn can help you to lose weight faster. A combination of high-intensity cardio and strength training is best. (13)
In addition to regular exercise, it’s also important to get in more non-exercise movement throughout the day.
This can be as simple as increasing your daily steps or taking the stairs more often. It’s recommended to get in at least 10,000 steps per day.
There is not one single food or type of exercise that will result in fast weight loss.
Rather, it is a combination of a balanced diet, consistent physical activity, proper sleep, and stress management that will increase your chances of success.
The expectation for “fast” weight loss may not be quite what you expect. Healthy weight loss is about 1–2 pounds per week.
While you may experience a quick loss at the beginning, it should slow down a bit as you continue to progress.
Before trying anything new, we highly recommend consulting with your healthcare provider or registered dietitian for individualized guidance about the best approach for weight loss for you.
Consulting with a professional before starting on your weight loss journey is the most effective way to succeed, no matter what type of plan you follow.
A professional can help create an individualized weight loss plan based on your preferences, lifestyle, and health goals.
They can then monitor your progress and provide expert guidance along the way.
At WellnessVerge, we only use primary references for our articles, including peer reviewed medical journals or well-respected academic institutions.
- The role of protein in weight loss and maintenance:
- How much protein do you need every day?:
- Closing America’s Fiber Intake Gap:
- Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study:
- Increased Hydration Can Be Associated with Weight Loss:
- NIH study finds heavily processed foods cause overeating and weight gain:
- Mindfulness Approaches and Weight Loss, Weight Maintenance, and Weight Regain:
- The Hunger-Satiety Scale:
- The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials:
- The Dose Makes the Poison: Sugar and Obesity in the United States – a Review:
- Alcohol Consumption and Obesity: An Update:
- Role of Physical Activity for Weight Loss and Weight Maintenance: