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How to Lose Weight Fast: List of 3 Simple Steps, Complete Science Guide

I have tried all I could do to lose weight but yet, it’s not working! Not anymore. Here is a way to lose weight close to1 to 2 pounds per week. Don’t be scared because this is recommended for effective long-term weight management.

We recently talked about weight Gain Fast. You can see the tips there and how it works.How to Lose Weight Fast

Mind you, this will cause you to feel hungry or unsatisfied. Of course, that is how to make it effective. In other words, this will be the best eating plan for you.

To cap it up, not all diets will cause this effect that we are going to give you. On that note, we have made the diet available on this page. Read on for more details.


The diet we have for you will help you to reduce your appetite, make you lose weight faster, and still improve your metabolism.

Now, we’ll move on to what we have at hand.

How to Lose Weight Fast

  1. Minimize the intake of refined Carbs

What are carbs: e.g. carbohydrates or starches, sugars? 

A faster way to lose weight is to reduce the intake of sugars and starches or carbohydrates. In other words, this means having a low-carb eating plan and more whole grains. Thus, whole grains are complex carbohydrates.

The aim of this is to reduce appetite, which is among our caption. As a result, you have fewer calories to eat. Guess what your body will now use for energy conversion? It’s, of course, the fats stored, instead of the carbs.

Note: In as much as low intake of carbs have a good effect on weight loss; could this cause a negative effect when in the long-term? At the moment, it is still in research. In other words, it’s not known yet.

To cap it up, high whole grains are said to give lower body mass index, according to a study we discovered in 2019.

The Science behind reducing Carbs intake

When you reduce sugars and starches or carbs from your diet, appetite will reduce because the level of your insulin is lowered. As a result, it causes you to lose weight.

  1. Take Protein, Fat, and Vegetables

To lose weight, you need the above three classes of food. That is Protein, fat, and vegetables.

  • For Protein

You need a recommended amount of protein to maintain a healthy standard and muscle mass on the verge to lose weight (2). Although, many prove shows that protein may improve appetite, and body weight. Thus, proportion is what matters, and that is why you need a doctor.

However, you will need a doctor for this to help you determine the amount you need to eat. In as much as that, an average person needs at least the following proportion of protein: (3)

  • 56–91 grams per day for the average male
  • 46–75 grams per day for the average female

Guess what, a proper diet of protein can cause you to:

  • Lose hunger and obsessive thought about food by 60%.
  • You will get to reduce the cravings for snacks, most especially, late at night
  • You will always think your stomach is full.

Sources of Healthy protein for your weight loss 2

  1. fish and seafood: salmon, trout, and shrimp (7)
  2. eggs: whole eggs with the yolk
  3. meat: beef, pork, chicken, and lamb
  4. Plant-based proteins: beans, legumes, quinoa, and tofu.
  • For fats

That you desire to lose weight shouldn’t scare you from eating fats. After all, your body required healthy fats irrespective of your eating plan. For instance, you need to include Olive oil and avocado oil for a healthy fat eating plan. Meanwhile, other fats should be taken under watch care to avoid high saturated fat content. For instance, the butter and coconut oil.

  • For Vegetables

Vegetables, even at a very large intake, will not amount to an increase in weight. Thus, they are more of nutrients.

Here are a couple of vegetables to include in your diet for low carb:

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

Engage in Exercise

Exercise can help you to lose weight faster. For instance, indoor gymnastics such as weight lifting can help indeed to reduce your weight. (4)

The science behind engaging in exercise        

What happens is that when you move your body consistently under a pattern, you will burn a lot of calories and increase metabolism faster.

So, visit the gym at least, four times a week for exercises such as road walk, jogging, running, swimming, cycling, etc. All you need is to choose a convenient one for you.

Note: if you go by low carb eating plan, then you must do the following:

  • Stick to the protein plan we have above.
  • Same as fat and low-carb vegetables.

More tips for rapid weight loss

  • Avoid rush to feeding; thus, Eat slowly.
  • Take water before meals
  • Drink coffee (5) or tea to boost metabolism
  • Eat soluble fiber, eg. Glucomannan
  • Avoid sugary drinks and fruit juice
  • more protein for breakfast
  • Get good quality sleep.
  • Take more of Wholefoods

Best food samples for fast weight loss

This sample is for those who do the low carbs eating plan. So, that means they will have protein, fats, and vegetables in each meal.

Here are the best sources of the three samples above for each square meal.

Breakfast Food Approach

  • poached egg with sliced avocado and a side of berries
  • spinach, mushroom, and feta crustless quiche
  • green smoothie with spinach, avocado, and nut milk and a side of cottage cheese
  • unsweetened Greek yogurt with berries and almonds

Lunch Food Approach

  • Firstly, lettuce wrap with grilled chicken, black beans, red pepper, and salsa
  • BLT wrap with celery sticks and peanut butter
  • kale and spinach salad with grilled tofu, chickpeas, and guacamole
  • smoked salmon with avocado and a side of asparagus

Dinner Food Approach

  • enchilada salad with chicken, peppers, mango, avocado, and spices
  • Also, ground turkey bake with mushrooms, onions, peppers, and cheese
  • antipasto salad with white beans, asparagus, cucumbers, olive oil, and Parmesan
  • roasted cauliflower with tempeh, Brussels sprouts, and pine nuts
  • salmon baked with ginger, sesame oil, and roasted zucchini

What about snacks? Can I have some? Yes!  Here is a good example: (7)

  • Firstly, roasted pumpkin seeds
  • tuna pouches
  • steamed edamame
  • Also, strawberries and brie
  • healthy homemade trail mix with nuts and dried fruit
  • kale chips
  • Lastly, cauliflower hummus and veggies

Hope this page was helpful? Then you should drop your comment in the comment box below.