Lose weight fast
![Lose weight fast](https://images.medicinenet.com/images/article/main_image/woman-belly-fat-stomach-pudge-weight-loss-diet-exercise.jpg?output-quality=75)
The web is inundated with various stuff that tells you how to slim down. However, make sure to achieve a slow and steady weight loss of no more than 1/2 to 1 pound a week. Aggressive efforts to lose weight faster can damage your joints and reduce your muscle mass.
The truth is that nothing is wrong with losing weight rapidly -- as long you do it the right way, says Michael Dansinger, MD. He's the medical doctor for NBC's The Biggest Loser show, which spotlights quick and dramatic weight loss.
If you want to lose weight faster, you'll need to eat less and exercise more. Bottom line: 1,050 to 1,200 calories and one hour of exercise a day (but be sure not to dip below this calorie level for safety's sake). On this type of plan, you can expect to lose 3-5 pounds the first week, or more if you weigh over 250 pounds.
Four simple steps to lose weight, backed by science
Here are four simple steps—which if followed religiously—can help you lose weight fast and at the same time help you achieve sustained weight loss too.
Cut back on sugar and carbohydrates: Sugars are present naturally in fruits. However, the added sugar in various food items causes sugar addiction. It makes your brain crave more sweets all day, making you overeat. If you want to lose weight, added sugars should not make up more than 10% of your daily diet. For example, if you eat 1800 calories a day, your sugar intake for the day should not exceed nine teaspoons. Added sugars are found in 75% of the packaged foods at the grocery store. Some of the various names that you can find written on the labels include:
- Corn syrup
- High-fructose corn syrup
- Dextrose
- Raw sugar
- Cane sugar
- Evaporated cane juice
- Agave
- Brown rice syrup
- Barley malt syrup
- Coconut palm sugar
Make it a habit to look for the nutrition section on the labels. If you know how much sugar is present in packaged foods, you can limit your sugar intake accordingly. Sodas and some sports drinks contain very high sugar, so it is wise to substitute such sugary drinks with water to quench your thirst.
Eat a high-protein, low-carb, healthy-fat diet: This dietary pattern restricts the number of carbohydrates in your diet by substituting them with protein-rich food and limiting the intake of high-carb foods. The low-carb part can be followed in any of the two ways:
Very low carbohydrate (<10% carbohydrates) or 20-50 gm/day
Low carbohydrate (<26% carbohydrates) or less than <130 gm/day
You also have to limit your portion of refined carbohydrates:
- White bread
- White rice
- White pasta
- Sweets
- Jams
- Jellies
Protein makes you feel full for a longer time and reduces your food cravings. Both of these factors promote weight loss. Additionally, include healthy sources of fat, such as nuts, nut butter (e.g. peanut butter), avocado, olive-oil-based dressings, canola oil, and trans-fat-free margarine for baking.
Eat vegetables and fruits: Most fruits and vegetables are naturally low in fat and calories and are filling. You can reduce your calorie intake by substituting high-calorie foods with fruits and vegetables. Additionally, some fruits and vegetables are also rich in antioxidants such as vitamin C (cantaloupe, orange, grapefruit, kiwi fruit, and cabbage) which play a role in weight loss.
Exercise: Exercises and diet are no separate issues when it comes to weight loss. You can aim for weight loss with any of the two kinds of exercises:
- Strength training: Gaining one pound of muscle through strength-training exercises will help you burn 5-10 extra calories a day.
- Cardio exercises: These can be in the form of fast walking, jogging, bicycling, or swimming. Any of these will do. When it comes to burning the most calories, go for cardiovascular exercises.
If you want to lose weight, aim for at least three hours of moderate-intensity exercise in a week. If you follow a calorie-restricted diet and exercise, you can get away with a minimum dose of 150 minutes (2.5 hours) a week. High-intensity workouts make you lose weight fast.
Remember, fad diets and high-intensity exercises may not be suitable for everyone. Some fad diets may damage the heart or kidneys in the long run, whereas high-intensity exercises without adequate nutrition may make you emaciated and fatigued. Hence, it is advisable to discuss with your doctor and gym trainer the most appropriate diet and workouts for you, particularly if you suffer from diabetes, heart disease, or kidney problems.
![](https://images.medicinenet.com//images/slideshow/diet_tips_10_best_diet_tips_s1.jpg)
SLIDESHOW
The Best Diet Tips: How to Lose Weight the Healthy Way See SlideshowLow-Carb, High-Protein Diets. Available at: https://www.health.harvard.edu/healthy-eating/low-carb-high-protein-diets
Low Carbohydrate Diet. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537084/
Exercise to Lose Weight. Available at: https://www.webmd.com/fitness-exercise/features/exercise-lose-weight#3
Top How to Lose Weight Fast? Four Simple Steps Related Articles
What's Your Body Type: Ectomorph, Endomorph or Mesomorph?
Body types or somatotypes are hereditary traits based on your skeletal frame (bone structure and density) and body composition (muscle and fat mass). Understanding bone structure and fat/muscle distribution can help you reach your fitness goals.Can You Be Genetically Fat?
Being overweight is caused by many factors. It has been proven that not just one type of gene but many different genes are linked with being overweight and even with being obese.Can You Lose Weight By Just Eating Protein?
Protein does not cause weight loss. But a diet high in protein will keep you from feeling hungry for longer.Nutrition Quiz
Even if you think you're getting enough fruits and vegetables per day, how can you be sure? Take the Diet & Nutrition Quiz to learn more about eating right.Best Diet Tips Slideshow
Learn to lose weight in a realistic way that works. Find healthy weight loss by eating right, sleeping more, understanding portion sizes. Learn how to set reasonable diet standards.Beat Belly Fat
Could your job be to blame for your belly fat? It might be, if it stresses you out. But there are a number of ways to get rid of it.Do People Get Jealous of Your Weight Loss?
You are so thrilled with your weight loss, and you might naturally expect that your friends and family will be equally happy. When you lose weight, you can trigger jealousy in others for a variety of reasons.How Can I Flatten My Abs Fast?
Losing lower belly fat can be quite a struggle, especially if you have had it for some time. Some of the science-backed tips for flat abs are a great way to get started.Is Being Overweight the New Normal Weight?
Being overweight or obese is when someone has enough excess fat to be considered unhealthy. Being overweight is not the new normal and it is not healthy.Lose Weight No Dieting
Get surprising weight loss tips to help you slim down without starving or following a complicated diet. Lose weight without dieting.Obesity and Overweight
Get the facts on obesity and being overweight, including the health risks, causes, reviews of weight-loss diet plans, BMI chart, symptoms, causes, surgical and nonsurgical treatments, and medications.Weight Loss Challenges: Why Can't I Lose Weight?
Finding it difficult to lose weight? It’s a hard thing to do, and there are some surprising reasons you may not be losing weight as quickly as you hope. From sleep cycles to calorie counts, health food fakers to prescription drugs, learn many of the stumbling blocks that can prevent you from reaching your health goals.Weight Loss Quiz
Are you trying to lose weight? Take this quiz to see what you can add to routine to get on the right track for results!What Are the 12 Healthiest Grains You Can Eat?
Ancient grains like millet, amaranth, and teff have a higher nutritional value and more calories than modern grains.What Is the Best Weight Loss Plan for Seniors?
Persistent goals and making small adjustments in lifestyle and diet are the best weight loss plans for seniors.Why Is the Atkins Diet Bad for You?
Atkins diet is a popular low-carbohydrate diet for weight loss but it may not be good for your heart.