How to Lose Weight Quickly and Safely: Expert Insights

Weight loss is a goal pursued by many for various reasons, but unfortunately, it often leads people into the trap of fad diets that promise quick results. While there are legitimate ways to accelerate your weight loss journey, it’s essential to recognize that dropping pounds too rapidly can lead to negative consequences.

Much like other significant aspects of life, losing weight successfully, safely, and sustainably is more about developing healthy habits for the long term, rather than aiming for a specific number on the scale. Here's expert advice on the best ways to lose weight and, most importantly, keep it off for good.

15 Expert-Backed Tips for Sustainable Weight Loss

1. Focus on Long-Term Lifestyle and Behavioral Changes

To start, ditch the concept of going on a "diet." According to Ellen Albertson, Ph.D., a registered dietitian and author of Rock Your Midlife, dieting can make the process unpleasant. It often leaves you feeling deprived, and constantly thinking about food — the very thing you don’t want. Instead of approaching it as a restrictive diet, think of weight loss as an integral part of improving your overall health and wellness.

"You can't control every detail of your weight," says Dr. Albertson, "but you can manage what you eat, how much you move, and factors like stress and sleep, which can all influence your weight." She recommends setting SMART goals—Specific, Measurable, Achievable, Relevant, and Time-sensitive—so you can track progress and reward yourself along the way.

2. Set Realistic Goals: Start with the First 5% to 10%

Rather than overwhelming yourself with ambitious targets like losing 25 pounds, start small. Certified health coach Connie Bennett, author of Sugar Shock, advises focusing on incremental progress. She explains that losing just 5% to 10% of your total body weight can make a substantial difference in improving your overall health. This can lower the risk of conditions like type 2 diabetes, cardiovascular disease, and even some cancers.

3. Cut Back on Ultra-Processed Carbs and Sugary Foods

A critical factor in effective weight loss is the quality of the food you consume. A study published in the Journal of the American Medical Association suggests that what you eat plays a bigger role in weight loss than simply how much you eat. According to Bennett, reducing sugar and fast-digesting carbohydrates can speed up the process. This means cutting back on high-glycemic index foods like sugary snacks, processed carbs, and soft drinks can help shed pounds faster.

4. Embrace a Plant-Based Diet

Numerous studies show that adopting a plant-based diet not only aids in weight loss but is also easier to maintain compared to a low-calorie diet. A diet rich in vegetables, fruits, and other plant-based foods can help you feel fuller with fewer calories, thanks to the fiber and water content.

Dr. Albertson recommends aiming for five servings of fruits and vegetables per day as a starting point and gradually increasing it to seven to nine servings daily. Simple steps like starting the day with a smoothie, having salads, and adding more veggies to meals can make a significant difference in your weight loss journey.

5. Increase Protein Intake

Boosting your protein intake can be another highly effective strategy for weight loss. Protein is essential not only for appetite control but also for preserving muscle mass as you lose weight. Eating 25 to 30 grams of protein per meal can help manage hunger and reduce cravings.

For women over 50, the need for protein increases even more, says Dr. Albertson. Due to the decline in estrogen levels during menopause, there’s a natural reduction in muscle mass, making protein even more important to maintain strength and a healthy metabolism.

6. Drink More Water

Drinking plenty of water is often an overlooked but essential part of weight loss. According to research, water consumption is linked to weight loss independent of diet and exercise. Drinking water before meals can enhance satiety and help manage sugar cravings. A general guideline is to follow the "8 by 8 rule" — eight 8-ounce glasses of water per day.

Celebrity trainer Jordan Morello also encourages drinking two cups of water before each meal to help speed up weight loss. Studies have shown that people who follow this strategy tend to lose weight faster.

7. Don’t Skip Breakfast

Skipping breakfast in an attempt to cut calories can backfire. Research consistently shows that people who skip breakfast are more likely to be overweight or obese. A well-balanced breakfast with protein, healthy fats, and quality carbohydrates can help regulate blood sugar levels, increase focus, and improve mood throughout the day.

Bennett emphasizes that breakfast should include a variety of nutrients to keep you full and satisfied until lunch. Simple yet nutritious options include protein smoothies, scrambled eggs with vegetables, and whole-grain cereals with fresh berries.

8. Increase Your Non-Exercise Activity (NEAT)

Non-Exercise Activity Thermogenesis (NEAT) refers to the energy we expend doing everyday activities outside of exercise, eating, or sleeping. Simple adjustments like parking further from the entrance, standing more, and walking while talking on the phone can help burn additional calories.

Even replacing sitting with standing more often can lead to a higher energy expenditure and weight loss over time. If you alternate between sitting and standing throughout the day, you could burn an extra 280 calories per day — equivalent to 70,000 calories over a year!

9. Incorporate Strength Training

Building muscle through strength training can significantly enhance your weight loss efforts. Not only does strength training burn calories during exercise, but it also boosts your resting metabolic rate. This means your body will continue burning calories even after your workout.

Dr. Albertson adds that strength training becomes especially important after the age of 50, as muscle mass declines naturally with age. Resistance training can help preserve muscle and keep your metabolism high.

10. Avoid Extreme Calorie Cutting

Drastically slashing your calorie intake or over-exercising can do more harm than good. While it might seem like an efficient way to lose weight, depriving your body of enough calories and recovery time can backfire.

Rob Darnbrough, CEO and co-founder of The Smart Fit Method, explains that results from exercise happen during the recovery phase, not the workout itself. When the body is overtrained, it enters a catabolic state, which can lead to muscle loss and hinder weight loss progress.

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11. Find an Accountability Partner

Losing weight can be challenging, especially when done alone. Having someone to hold you accountable can significantly increase your chances of success. Research shows that people who join weight loss programs with friends are more likely to maintain their weight loss compared to those who go it alone.

Whether it's a friend, a colleague, or even a fitness coach, having an accountability partner provides support when you’re tempted to stray from your goals.

12. Cut Back on Television Time

If you’re serious about losing weight, consider cutting down on your television time. Research has shown that more time spent watching TV correlates with weight gain, likely because it’s a sedentary activity that often goes hand in hand with mindless eating.

Reducing your screen time can help you focus more on being active and mindful of what you eat.

13. Reconnect with Your Body’s Hunger Signals

Mindful eating can be a powerful tool for weight loss. Many of us have lost touch with our body's natural hunger and satiety signals due to habits like eating while distracted or feeling the need to finish everything on our plate.

Dr. Albertson recommends learning to recognize when you are actually hungry and when you are satisfied. This can help prevent overeating and allow you to better manage your food intake.

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14. Prioritize Sleep

Good quality sleep is essential for weight management. Studies have shown that poor sleep can lead to weight gain and an increase in hunger hormones like ghrelin, which stimulate appetite. Insufficient sleep is also associated with increased levels of cortisol, a stress hormone that promotes fat storage.

Aim for seven to nine hours of sleep per night to support your weight loss goals. The 3-2-1 rule can be helpful: stop working three hours before bed, stop eating two hours before bed, and avoid screen time one hour before bed.

15. Find Healthy Ways to Deal with Stress

Emotional eating is a common challenge for many people trying to lose weight. Rather than turning to food for comfort, Dr. Albertson suggests finding alternative ways to soothe yourself, such as playing with a pet, hugging a loved one, or practicing self-compassion.

Stress management techniques like meditation, deep breathing, or engaging in a relaxing hobby can also help you avoid emotional eating.

Why Rapid Weight Loss Isn't the Best Strategy

While the promise of losing five pounds in a week might sound enticing, there are several reasons why rapid weight loss can be counterproductive. When weight is lost too quickly, it's often muscle and water rather than fat. Losing muscle can slow down your metabolism, making it harder to keep the weight off in the long run.

In addition, crash diets and other extreme weight loss strategies can lead to yo-yo dieting, where individuals regain the weight as quickly as they lost it. For sustainable weight loss, it's important to aim for gradual weight loss—typically about 1 to 2 pounds per week. This slow and steady approach increases the likelihood that you’ll maintain the weight loss long-term and avoid the negative side effects associated with rapid weight loss, such as fatigue, nutrient deficiencies, and muscle loss.