5 Tips to Lose Weight Fast

If you’re struggling to lose weight, you’re not alone. In fact, most people have trouble losing weight and keeping it off even if they make healthy changes to their diet and exercise routine. If you’re looking to drop the pounds faster than simply eating a balanced diet, these five tips to lose weight fast can help you reach your goal weight in no time.

These short-term strategies can help you curb your appetite and eliminate extra calories from your daily life so that your overall calorie deficit will be easier to maintain, helping you lose more weight in the long run!

1) Get Rid of Foods That Cause Sugar Cravings

Sugar is a carbohydrate. It will spike your blood sugar and trigger a burst of insulin to bring it back down. That burst makes you feel satisfied at that moment, but it also temporarily lowers your blood sugar, leaving you craving another hit of sugar shortly after. If you’re trying to lose weight fast, get rid of foods that have added sugars or more than 20 grams of sugar per serving.

2) Eat More Protein

Eating more protein can help you lose weight fast because it takes longer for your body to digest and burns protein than it does carbs. That means you stay fuller, longer. Case in point: In one study, overweight women who followed a diet rich in protein felt less hungry and lost a significant amount of weight compared with women who followed a low-protein diet.

The study authors also note that when you eat more protein, your body burns calories at rest (known as resting energy expenditure) and during digestion. While other studies have shown similar results, most have looked at people eating significantly more protein from animal sources (cheese, meats) than what's recommended on a low-carb diet plan like Atkins or Paleo.

3) Don’t Skimp on Carbohydrates

While low-carb diets can be an effective way to lose weight fast, they tend not to be sustainable. A reduced-calorie diet could be more sustainable. A moderate carbohydrate intake is better for your health and longevity, so take it easy on cutting carbs out of your diet.

Studies have shown that a diet rich in whole grains, fruits, and vegetables may help you live longer. If you’re trying to lose weight fast, try combining your protein with whole grains or fibrous carbohydrates like broccoli or cauliflower for meals that will keep you fuller longer.

4) Portion Control is Key

To lose weight fast, don’t skip meals. Skipping meals is often a recipe for overeating and poor food choices later in the day. Instead, try eating five small meals a day—three main meals and two snacks. A study from Kaiser Permanente’s Center for Health Research suggested that people who eat fewer calories at breakfast gain less weight over time than those who eat more calories at breakfast.

To make portions easier to control, use smaller plates and glasses instead of regular dinnerware. The same goes for high-calorie foods—use smaller bowls, plates, or cups so you can enjoy your favorite treats without overdoing them.

5) Schedule Meals to Reduce Stress

Scheduling meals can help you lose weight. When you know your next meal is coming, your body might react with cravings. Instead of waiting until you're hungry, schedule your meals during times when you're less likely to give in to temptation. If a healthier option is available when hunger strikes, you'll be more likely to choose it over something unhealthy.

Conclusion

If you’re looking to shed pounds fast, consider following a reduced-calorie diet instead of a low-carb one. Simply cutting back on your portion sizes will likely lead to weight loss. Exercise is another way to lose weight and keep it off. But you need to commit to exercising regularly if you want to drop those extra pounds and then maintain that weight loss in the long term. You can start small, with 20 minutes of exercise 3 days per week.