Do you want to lose weight but find it hard to stick to your diet and exercise regimen in the long term? If that’s the case for you, then maybe it’s time for a change.

Many eating plans will leave you unsatisfied or feeling hungry, but whole food, lower calorie diets and low-carb diets don’t have this effect. In fact, these diets are way easier to stick to and more effective for weight loss compared to other diets.

3 Simple Steps to Lose Weight Fast

You probably are reading this because you are aiming to lose weight quickly while also improving your metabolic health at the same time.

So here are three simple steps you can do to lose weight.

1. Avoid refined carbs

Cutting back on carbohydrates or sugars and starches is one way to lose weight quickly. This could mean replacing refined carbs with whole grains or following a low-carb eating plan, which will cause your hunger levels to drop, making you eat fewer calories.

Following a low-carb diet allows you to utilize your stored fat, instead of carbs, for energy.

Consuming more complex carbs, such as whole grains, combined with calorie deficit, will keep you satisfied.

In a 2019 study, a whole grain-based diet has been linked to lower mass index (BMI).

In addition, a study in 2020 found that a very low-carb diet resulted in weight loss in older populations.

Moreover, research also found the same diet to reduce appetite, which may make you consume fewer calories without feeling hungry or even thinking about it.

However, effects of a very low-carb diet in the long term are still being examined. Following a low-carb diet may also cause less success in maintaining a healthy weight.

Potential downsides of following a low-carb diet may also point you to a different method: Calorie-restricted diets may also cause weight loss and be sustainable in the long term.

But it’s always best to consult your doctor to determine the best way for you to shed extra pounds.

2. Focus on protein, healthy fats, and vegetables

Your meals should include a healthy fat source, a protein source, vegetables, and a small portion of complex carbohydrates, like whole grains.

Protein

Consuming a recommended amount of protein is important to help you lose weight while preserving your muscle mass and health.

In fact, adequate protein consumption may help improve appetite and body weight, as well as cardiometabolic risk factors, including high LDL (“bad”) cholesterol, high blood fat (triglycerides), and low HDL (“good”) cholesterol.

Although several factors will determine an individual’s specific needs, an average male needs 56–91 grams of protein per day, while an average female needs 46–75 grams per day.

Diets involving adequate protein may also help reduce the desire to snack late at night, reduce carvings and obsessive thoughts about food, and make you feel full.

A study found that people following a diet with higher protein consumed 441 fewer calories per day.

Healthy protein food sources include the following:

• Meat, such as turkey, beef, and pork
• Seafood and fish, such as trout, shrimp, and salmon
• Whole eggs with the yolk
• Plant-based proteins, such as quinoa, beans, tempeh, tofu, and legumes
• Low carb and leafy green vegetables

Leafy greens are packed with nutrients, so don’t be afraid to load your plate with them. You can have very large amounts of leafy greens without significantly increasing carbs and calories.

Vegetables appropriate for your low carb or low calorie eating plans include broccoli, cauliflower, spinach, tomatoes, kale, Brussels sprouts, cabbage, Swiss chard, lettuce, and cucumber.

Healthy fats

Regardless of the eating plan you are following, healthy fats, such as avocado oil and olive oil, are still necessary for your body. You need not be afraid of consuming fats, so long as you choose the healthy ones.

Other fats, such as coconut oil and butter, contain a higher saturated fat content; thus, they are best consumed in moderation.

3. Exercise

Although exercise is not really required to lose weight, it can help you achieve weight loss more quickly.

Lifting weights can provide the weight loss benefits you are looking for. This type of exercise helps you burn more calories and prevent your metabolism from slowing down, resulting in weight loss.

Going to the gym and lifting weights, three to four times a week, is a great idea. You can ask a trainer for some advice if you’re new to the gym. Just make sure to inform your healthcare provider of your new exercise program.

Other than lifting weights, you can also do some cardio workouts, such as jogging, walking, running, swimming, or cycling. They can be very beneficial for weight loss and your general health as well.

Either weightlifting or cardio is effective when it comes to weight loss; you just have to choose which one is sustainable and fitting for you.

What’s more, you can also search for at home workouts for beginners or belly fat burning exercises online.

Calories and Portion Control

Low-carb eating plans don’t necessitate calorie counting so long as you stick to protein, healthy fats, and low-carb veggies and keep your carb intake very low.

If you don’t notice any change, you can keep track of your calorie intake using a free online calculator to determine whether or not that’s a contributing factor. The calculator will help you maintain weight loss by telling you how many calories to eat per day.

However, too few calorie consumption can be less effective for weight loss and can be even dangerous. So limit your calorie intake to a sustainable and healthy amount based on the recommendation of your doctor.

Other Simple Weight Loss Tips

Here are some other simple weight loss tips that you might want to consider:

Drink water before meals. Drinking water before meals has been shown to reduce calorie intake and may be effective in weight management.

Say no to sugary drinks and fruit juice. Empty calories from sugary drinks and fruit juices can hinder weight loss, and they aren’t useful to your body as well.

As much as possible, stick to weight loss friendly foods. Some foods, such as leafy greens, cruciferous vegetables, lean beef and chicken breast, salmon, whole eggs, boiled potatoes, tuna, soups, avocados, and many more, are better for weight loss.

Eat a high protein breakfast. Starting your day with a high protein breakfast helps reduce your cravings and calorie intake throughout the day.

Consume soluble fiber. Soluble fibers have been shown to promote weight loss. Glucomannan and other fiber supplements can also help.

Drink coffee or tea. Caffeine consumption may slightly boost your metabolism and help prevent weight gain.

Focus on whole foods. Unlike highly processed foods, whole foods are obviously filling, healthier, and less likely to cause overeating.

Eat slowly. Eating slowly may boost weight-reducing hormones and make you feel full.

Get adequate sleep. Getting adequate sleep helps you stay at a healthy weight and reduces your risk for serious health problems, such as heart disease. In addition, poor sleep is one of the biggest contributing factors for weight gain.

Sample Meal Ideas to Lose Weight

These sample meal ideas to lose weight are low-carb, limiting to only 20–50 carbs per day. Each meal should include healthy fats, low-carb veggies, and protein.

Eating complex carbs, such as quinoa, whole wheat, bran, whole oats, barley, and rye, while trying to lose weight is perfectly fine.

Breakfast ideas

• Green smoothie with nut milk, avocado, and spinach with a side of cottage cheese
• Poached egg with half an avocado with berries as a side
• Unsweetened Greek yogurt with walnuts and berries

Lunch ideas

• Smoked salmon with sliced avocado and asparagus as a side
• Lettuce wrap with grilled turkey, red pepper, black beans, and salsa
• Kale and spinach salad with chickpeas, guacamole, and grilled tofu

Dinner ideas

• Enchilada salad with chicken, avocado, mango, spices, and peppers
• Ground turkey bake with cheese, mushrooms, peppers, and onions
• Antipasto salad with white beans, cucumbers, asparagus, Parmesan, and olive oil

Snack ideas

• Cauliflower hummus and veggies
• Spicy roasted chickpeas
• Roasted pumpkin seeds
• Strawberries and brie
• Steamed edamame
• Tuna pouches
• Kale chips

How Quick Will You Lose Weight?

In the first week of your diet plan, you may lose 2.3–4.5 kg of weight, or even more. After that, you’ll consistently lose weight. During the first week, you’ll experience a loss of both water weight and body fat.

Always ask for your doctor’s recommendation on the level of your calorie reduction.

Although the long-term effects of a low-carb diet are yet unknown, this diet has also been found to improve your health in many ways:

• Triglyceride levels tend to drop
• Blood sugar levels tend to significantly decrease
• LDL (bad) cholesterol is reduced
• Blood pressure significantly improves

Other diets that involve focusing on whole foods and restricting calories are also linked to improved metabolic markers and slower aging.

Ultimately, a balanced diet that involves eating complex carbohydrates is easier to stick to in the long term.

Conclusion

Choosing complex carbs instead of refined carbs causes reduced appetite and hunger, making it easier for you to maintain your weight loss plan in the long term.

A reduced calorie or sustainable low-carb diet allows you to eat healthy foods rich in protein and healthy fats until you’re full, while still losing a significant amount of fat.