Losing weight can be a hard and long process but with the help of the right tools and tips it can be made easy. Usually, when you want to lose weight you eat less and exercise more which is the right thing but did you know there are other scientific ways as well to lose weight?
These scientific tips can tell you how to lose weight fast and make your weight loss journey a lot easier. This blog will tell you about many scientific ways which can help you to lose weight fast.
How to Lose Weight in 4 Simple Steps?
Weight loss does not have to be complicated and can be made easy by following a few simple steps. If you want to know how to lose weight fast you can follow the 4 simple steps given below.
- Reduce Sugar Intake
- Eat Protein and Fiber rich fruits and vegetables
- Exercise daily for 1 hour
- Avoid Packaged food
Read on to understand these in greater detail.
1. Reduce Sugar Intake
If you want to know how to lose weight fast then you have to know that excess sugar consumption is one of the many reasons for weight gain in people. The main culprit behind your weight gain is all the hidden sugar in the food items you eat. Examples include – sugary cereal, sugary yogurts, various beverages, and more. Sugar is the most basic form of carbohydrates which has no nutritional value. Furthermore, excess consumption of sugar can lead to conditions like Type 2 Diabetes.
If you want to know how to lose weight fast the first step should be to cut down on your sugar consumption. This will reduce a good amount of calories from your overall diet and reduce the fat storage in your body. Therefore, if you are struggling to know how to lose weight fast then your first step should be to cut down on sugar. Here is a 7 Day Diet Plan for Weight Loss that can help you to cut down on sugar and lose weight.
2. Eat Protein & Fiber Rich – Fruits & Vegetables
Fruits and vegetables have abundant amounts of nutrients in them including various vitamins and minerals. They are some of the most nutrient-dense foods out there. The B Vitamins present in fruits and vegetables can boost your metabolism and play an important role in weight loss.
Another advantage of having fruits and veggies in your diet is the amount of fiber they contain. Fiber can be really beneficial for weight loss because it keeps you feel fuller for longer, thus, reducing your calorie intake. Hence, if you are struggling to know how to lose weight fast then make sure to add fibrous foods to your diet. Here are some of the best Vegetables for Weight Loss
3. Exercise Daily For 1 Hour
Exercise is free and the solution to many health problems. When it comes to weight loss, exercise is really crucial. When you exercise your body burns fat from the body for energy which leads to weight loss. However, exercising and then eating unhealthy will lead you nowhere. Therefore, it is really important to eat healthy as well. Furthermore, exercise is really good for the body.
4. Avoid Packaged Food
One of the best and simplest ways to lose weight fast is to avoid packaged foods and there is a reason for it. Packaged foods contain excess amounts of salt, sugar, and fat. Also, don’t forget the preservatives in them which are used to increase their shelf life. You can be more aware of the food you eat by calculating the calories in it with the help of a Food Calorie Calculator
If you want to know how to lose weight fast then make sure to avoid packaged foods. Packaged foods are really high in calories as well and it’s due to the same reason, excess sugar, salt, and other unwanted ingredients. Since packaged foods are high in calories, consuming them can easily increase the overall calories you consume in a day which can affect your weight loss journey. By avoiding packaged foods a lot of people can learn how to lose weight fast.
10 Scientific Ways to Lose Weight Fast Recommended by Doctors
If you are struggling with weight loss and don’t know how to lose weight fast then worry not, there are some scientific ways that can help you to lose weight. Given below are some reliable tips which are often recommended to people by doctors.
- Keep track of your diet
- Adopt a calorie-deficit diet plan
- Eat Protein in breakfast
- Maintain a Habit of Regular Exercise
- Cut Sugar Intake
- Lower Down Carbs Intake
- Eat Plenty of Fiber
- Balancing Gut Bacteria
- Manage Stress Levels
- Get some sleep
Let’s understand each of these in greater detail.
1. Keep Track of your Diet
This is one of the best habits to make or follow when you want to know how to lose weight fast. By tracking your diet and being more aware of the food items you consume you will move ahead in your weight loss journey. By following a strict diet plan you can calculate all the calories, macros, and micros. A lot of people who want to lose weight fast struggle with keeping track of their diet. Keeping track of your diet can also help you to
- Be more disciplined
- Be more aware of the food items you eat
2. Adopt a Calorie Deficit Diet Plan
One of the best ways to know how to lose weight fast is to be in a calorie deficit. In simple words, it is the consumption of fewer calories than what you are burning. When you are in a calorie deficit your body turns to the fat stored in the body and uses it as fuel to perform all the activities and functions which help you to shed weight.
A calorie deficit is really important if you want to know how to lose weight fast. If you consume more calories compared to what you are burning in a day then you won’t lose weight. Therefore, if you are looking at how to lose weight fast, reduce the number of calories you consume in a day, and exercise more. Here is a great Calorie Deficit Diet
3. Eat Protein in Breakfast
If you are wondering how to lose weight fast then give protein-rich foods a shot. Protein is really important for the body, it is what makes and repairs your muscles. Protein is also important for the production of various hormones and enzymes. Consuming protein in breakfast can make you full and reduce your calorie intake. It also helps to increase the levels of your appetite-regulating hormones which results in less hunger. You can calculate the amount of protein in your food with the help of a Protein Calculator
Consuming protein for breakfast can also increase your metabolism because your body uses more calories to digest protein as compared to carbs and fat. Foods such as eggs, fish, tofu, and Greek yogurt are some foods that have a really high protein content. Hence, if you want to lose weight don’t forget to eat those eggs in the morning. One of the best foods to have in the morning is Quinoa. You can know more about Quinoa by reading about Quinoa Nutrition – Calories, Protein, Carbs
4. Maintain a Habit of Regular Exercise
If you want to know how to lose weight fast then regular exercise should be a part of life. Exercising not only keeps the body healthy but also the mind. When you exercise your body burns calories. This combined with calorie deficit helps you to lose weight. Exercise is not only effective for weight loss but also for various health conditions.
5. Cut Sugar Intake
Cutting down on sugar consumption is one of the best ways to start living a healthy lifestyle. Excess sugar consumption is your biggest enemy when it comes to weight loss. Sugar is high in calories and has no nutritional value to offer and this is why when you consume excess sugar it’s not utilized properly it gets stored in the body as fat which leads to weight gain. Hence, if you want to shed some weight then reduce sugar in your diet or opt for healthy alternatives instead.
6. Lower Down Carbs Intake
Now carbs are not bad for the body if consumed in the right way and proportions. There is a certain type of carb that is not good for you and that is refined carbs. These are what people call the “good for nothing” type of carbs. Refined carbs as the name suggests are heavily refined. Therefore, if you want to know how to lose weight fast then start by cutting down on carbs.
All the nutrients and fiber have been extracted from them and what remains is not good for your body. Since carbs are really high in calories it is better to limit their intake so you do not exceed your calories for the day. Also, rather than having simple carbs in your diet, it is much better to consume complex carbs. Did you know oats are a really good source of complex carbs? Read about Oats Nutrition – Calories, Protein, Carb
7. Eat Plenty of Fiber
Fiber is really important for weight loss and its importance is often overlooked. If you want to know how to lose weight fast then it should be a part of your diet. Fiber is what keeps you full and reduces your hunger and cravings. It also helps to digest the food better. Consuming fiber-rich fruits and vegetables is a great option as they are sweet, delicious and will reduce your cravings for sweets and other junk foods. Did you know about these Foods Rich in Fiber
8. Balancing Gut Bacteria
In order to know how to lose weight fast it is really important to balance gut bacteria which may help in weight loss. Thousands of microorganisms reside in your stomach. They help in breaking down the fiber in the stomach. Probiotics may cause a reduction in the number of calories you absorb from foods. Consuming probiotics is a good way to maintain gut bacteria and there are various studies that show that they can help you lose weight.
9. Manage Stress Levels
Stress happens to all of us and failing to control it can be really bad for your health and mental well-being. If you want to live a happy and healthy lifestyle and know how to lose weight fast then you need to keep stress at bay. When you are stressed your body releases cortisol, a hormone that can stimulate your carb and fat metabolism in the body which increases your appetite.
When you have elevated cortisol levels in your body your cravings for sweet and salty foods may increase which can be really detrimental to weight loss. Therefore, if you want to lose weight fast then try to avoid stress.
10. Get Good Sleep
If you want to know how to lose weight fast then make sure to get good sleep. It is really vital for the body and the mind. Studies have shown that lack of sleep can lead to increased obesity risk. Lack of proper sleep can also affect hunger hormone levels. It can make a person more hungry.
Lack of good sleep can increase ghrelin, a hormone that makes you hungry and reduces a hormone called leptin which makes you feel full. Therefore, it is really important to get good sleep if you want to lose weight fast.
How To Lose Weight Fast at Home
Losing weight can be a challenge for many, having some good tips by your side can really help you in your weight loss journey and can help you understand how to lose weight fast. Below are some ways to lose weight fast at home:-
- Aim to lose 1 kg per week
- Replace Sugary Drinks with Detox Water
- Read Food Labels on Packaged Products
- Exercise for at least 150 minutes a week
Let us explain each of these to you properly.
1. Aim To Lose 1 Kg Per Week
If you want to know how to lose weight fast then aiming at losing 0.5kg to 1 kg a week is a good way to start your weight loss journey. This means you will have to burn about 500 – 700 calories each day than what you consume. This can be made possible by eating healthy food with plenty of exercise. If you want to lose weight fast then start by making small goals.
2. Replace Sugary Drinks with Detox Water
In order to know how to lose weight fast you must eliminate all the sugary foods and drinks from your diet. Sugary Drinks are your worst enemy when it comes to losing weight. These drinks have zero nutritional value and all they offer is loads of sugar and unwanted sweeteners and preservatives. If you want to lose weight fast then replacing sugary drinks with detox water is a great option. Detox water has the goodness of all the fruits and vegetables infused with it.
Detox water can help you to lose weight because water increases the metabolic rate of the body which helps in burning more calories. Additionally, detox water offers other health benefits as well such as better digestive health, better mood, boosting immune system, and much more. Here are some of the Best Weight Loss Drinks
3. Read Food Labels on Packaged Products
Reading the food labels on the packaged products can make you more aware not only as a consumer but also as a person and will also give you an idea about how to lose weight fast. The more you are aware of the foods you are putting inside your body the healthier you will become. Usually, there are tons of products on the market which claim to be healthy but are not.
A lot of people don’t know that in order to lose weight they have to be more aware regarding the food products they buy from the market as they have an excess amount of sugar, fats, and preservatives in them. By reading the label of the food products you will be more aware of the carbs, protein, and fats you have to consume in a day. Therefore, if you want to lose weight fast start by making a habit of reading the food labels.
4. Exercise for at least 150 minutes a week
According to the Centers for Disease Control and Prevention (CDC), an adult needs about 150 minutes of exercise a week. Exercise by far is the best remedy for any disease and health condition. If you want to know how to lose weight fast then one of the best things you can do is add exercise to your lifestyle. When you exercise you are burning calories, this combined with the calorie deficit helps you to shed weight.
Sample Weight Loss Recipes for Quick Results
If you want to know how to lose weight fast then apart from exercise you can also make weight loss recipes at home. These recipes are healthy and keep you on track in regard to your weight loss journey. Given below are some sample recipes which you can add to your diet to lose weight fast.
1. Breakfast Recipe
Here is a breakfast recipe for weight loss.
Spinach Moon Daal Cheela with Protien Shake
Adding more fibrous foods to your diet to lose weight is one of the best tips to lose weight. If you want to know how to lose weight fast then try eating spinach. Spinach is really nutritious. It contains various minerals such as potassium which helps to reduce high blood pressure. Also, spinach is low in calories and high in fiber which is essential for weight loss. Moong dal is filled with antioxidants and can help lower cholesterol and blood sugar levels in the body.
2. Lunch Recipe
Multigrain Roti, Fish Curry with Salad
Multigrain roti is a great source of complex carbs and fish has omega-3 fatty acids in it which is good for the heart and the brain. Salad is rich in fiber which makes you fuller and reduces your cravings to eat more. If you want to know how to lose weight fast then make sure to eat fiber-rich foods.
3. Evening Snacks Recipe
Fruit Salad
Fruits are one of the best foods if you want to lose weight. Fruits are really nutrient dense and are filled with antioxidants and fiber which helps in weight reduction. If you want to know how to lose weight fast then make sure to eat fiber-rich fruits.
4. Dinner Recipe
Boiled Fish with Brown Rice and Salad
Consuming protein-rich foods can make you feel fuller which can play a role in weight loss. Brown rice is better than white rice due to the added nutrients and fiber in them.
How Fast Will You Lose Weight?
How fast you lose weight will depend on a lot of factors such as your age, gender, lifestyle, genetics, health conditions, and much more. Metabolism also has to play a role in weight loss. Some people are able to burn fat more easily due to their fast metabolism while others have slow metabolism.
Expert Review on How to Lose Weight Fast?
A lot of people wonder how to lose weight fast but weight loss is a journey that takes time and effort. There are many scientifically proven ways to lose weight such as eating healthy, exercising more, and being wise with your food choices. The time required to lose weight will be different for each individual because of factors like age, gender, lifestyle, and metabolism. Hence, if you want to lose weight fast stick to the basics and be consistent.
FAQs
How can you lose weight very quickly?
There are various ways that can help you to lose weight such as being in a calorie deficit, exercising more, eating fiber-rich foods, and much more. It is best to not be impatient while losing weight as it can take some time before you see the results.
Can I lose 2 kgs in 10 days?
It can be possible for some to lose 2kgs in 10 days but that will require you to cut down a lot of calories from your diet which is not suitable for beginners.
How to lose 15 kgs in 1 month?
You can lose a substantial amount of weight in a month by being in a calorie deficit, exercising, and eating nutritious and fiber-rich foods.
Is it possible to lose 12 kg in a month?
Losing 12kg in a month is not impossible but it will depend on a lot of factors such as your weight, age, gender, genetics, and more.
How to lose 20 kgs in 10 days?
You can lose a substantial amount of weight in a month by being in a calorie deficit, exercising, and eating nutritious and fiber-rich foods.
How to lose weight fast with the help of vegetarian food?
If you are a vegetarian then make sure to add fiber-rich foods to your diet such as lentils, fruits, and various veggies. This will keep you full for longer which will eventually help you to lose weight.
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