For people who want to stop struggling with their weight Start today, and embrace the transformative power of these 9 scientific ways to drop fat. Remember, sustainable weight loss is a holistic process that considers both physical and mental well-being. Recognise habits that lead to weight gain First, it’s important that you check in with yourself to see if you’re ready to concentrate on your weight. Dr. Creel shares his tips for the best way to achieve a healthy weight. Overall, don’t focus on how to lose weight fast. So, how do you lose weight and keep it off? One poll discussed in Psychology Today suggests that, on average, people try 126 fad diets in their lives. It’s a natural coping mechanism for some people to turn to food when they’re feeling stressed, bored, frustrated or any number of emotions. Healthy sources of protein help to build and repair muscle. That’s why you want to eat plenty of lean protein. The American Heart Association recommends getting at least 150 minutes of moderate-intensity cardio exercise each week. Where possible, buy foods that come in single servings or portions unless, of course, you do have a large family to feed. It can seem like a better bargain to buy family or sharing packs, but this only leads to more temptation or overeating. Even diet drinks contain artificial sweeteners that may disrupt your hunger signals and make you prone to eat more. Controlling your calorie intake is the quickest and most proven method for weight management. And starving yourself over longer periods of time can lead to heart attacks, impaired liver and kidney function, seizures, and death (4,5,6). Very low-calorie diets have been linked to heart problems, dehydration, mental confusion, and decreased immune function (3). It is pretty counter-intuitive to drop pounds from losing muscle weight just to try and gain back more muscle weight in the end. Once you reach your desired weight, you may not feel as fit and toned as you would if you lost more fat and maintained your lean mass throughout the process. You can’t eat fruits, vegetables, grains, legumes, nuts, or seeds. Foods to avoid on the carnivore diet Seasonings are about the only part of the diet that allows some variety. And if you like organ meats such as liver and oxtail, feel free to eat them too. Fish like salmon and trout, and seafood such as oysters and clams are on the list. This plant-based protein power house has a mild flavor so it soaks up the flavors of your other ingredients. The capsaicin in spicy peppers like jalapeños may have fat-torching powers. The omega-3 fats in salmon increase the production of a compound that repairs damaged cells and helps control inflammation. Its flavor profile is a mix of spicy and sour, so make sure you're ready for some heat. How To Lose Belly Fat Fast: The 7 Fastest Ways To Lose Belly Fat This meal plan is packed with nutrient-dense, high-fiber foods that will help keep you feeling full while also helping you shed weight. Now, let’s look at a 7-day meal plan designed for weight loss. In addition, staying well-hydrated can boost your metabolism, helping your body burn more calories (10). You can choose fresh ingredients, limit added sugars and unhealthy fats, and control portion sizes. This is a weight-bearing exercise that is low impact. “Walking is an excellent exercise for losing weight. If running isn’t your thing, consider walking for weight loss. “The best way to burn calories while running is to vary your workouts,” says Natalie Dorset, a running coach in New York. You should also focus on the quality of the food on your plate. “I believe that the plate method can help people; that’s something that I do at home.” “People feel like they have to eat everything on their plate. “The whole idea is to require less food to fill that plate,” Collazo-Clavell said. Some studies indicate that smaller plates can help you eat less by altering how you view portion size. Eat Breakfast Eating early in the day can help your body burn more calories. What's more, eating foods that contain a lot of water (like fruits and veggies) will fill you up faster so you end up eating less. Don't dip below 1,200 calories to prevent going into starvation mode, which makes your body hold on to weight. Check out this calorie calculator to figure out how many calories to consume each day, based on your current weight and your weight-loss goal. Diet is equally important, so try to eat plenty of protein from healthy sources like chicken, salmon, eggs, tofu, and nuts. Making a Budget Friendly Workout Routine Over 12 weeks, many people see several percent reductions with a 500–750 kcal deficit and consistent training. You may see faster weight changes in the first 2–4 weeks due to water and glycogen loss. These steps give your body the building blocks and mechanical stimulus it needs to preserve lean mass while losing fat. Fast weight loss can be done safely when plans are realistic, evidence‑informed, and overseen by a clinician when needed. Find out ways to improve your flexibility for better health Set a goal of at least 150 minutes of aerobic activity per week. Weight loss of one to two pounds per week is reasonable for most adults. Ask yourself what weight has felt comfortable for you before. Your goal weight does not need to match a number on a chart. Gradual changes outperform quick fixes, reducing weight regain risk. How can you lose 20 pounds in a month? A 2023 study links refined grains to weight gain, while whole grains increase fullness. That's why anyone attempting to lose weight fast should do so under the supervision of a health care provider. For example, many popular weight-loss programs include a jumpstart phase suggest where certain people may see double-digit weight loss in the first couple of weeks. For most people, losing 1-2 pounds per week is a healthy, safe and realistic goal, according to Mayo Clinic. Ease your way into weight loss by making small and sustainable changes to your eating habits and activity levels. This mindset could lead you to eat more calories than you burn, which will result in weight gain instead of weight loss. To lose one pound weekly, burn or cut out 3,500 calories in the course of seven days. You should also do some weight training, which will build muscle and help your body burn calories off faster. A dramatic cutback in calories can cause you to lose muscle mass as well as fat. When it’s time to lose weight, most of us want it to happen fast. There’s a lot of caring for the body that happens during sleep,” Collazo-Clavell said. “Poor sleep is a big risk factor for weight gain. Sleep deprivation can cause changes to your appetite and calorie consumption. Garlic, cilantro and red peppers can add great flavor to a meal without spicing it up too much. Studies show several spices, including fenugreek, ginger and cumin, can help control appetite and burn fat. The importance of eating plenty of protein cannot be overstated.This can help manage hunger, stabilize blood sugar levels, and prevent overeating.Therefore, optimal sleep aids healthy weight loss.Stepping on the bathroom scale every morning might not be the best way to stick to a healthy weight loss regime, especially if you find the number impacts your mental or emotional state negatively.Many people start with this method since we typically already fast while sleeping and it is as simple as extending the fasting hours out a little longer.Look for hidden sugars in foods like sauces, cereals, and flavored yogurts.So if you’re going to imbibe, stick to one drink per day for women and up to two drinks for men.Calculate how many calories you want to consume per day (see tip 3), and spread them evenly across 5-6 meals. Recovering properly is essential to lose weight fast Some HIIT workouts can last for only 10 minutes, but it’s only effective if you push your body to its limits with all-out energy. HIIT workouts are, by far, some of the most effective ways to burn calories and hike up your metabolism. Repeat four times except after the fourth work interval, pedal easy for four minutes. “Any competitor who drastically cuts calories to try to get leaner for a show learns that that’s not the best way to diet,” says IFBB fitness competitor Laurie Vaniman.Both are super important for losing weight.The beauty of HIIT is its adaptability – even a 20-minute workout can include exercises like sprinting, jumping jacks, or high-knees in intervals that keep your heart rate elevated and metabolism firing.Some weight management medications that curb appetite, such as phentermine, are approved by the FDA only for use for a few weeks.Too much visceral fat is strongly linked with a higher risk of serious health problems.Discover why this common health tool could be giving you the wrong idea!'For someone whose BMI is above 30, losing 1-2lbs a week is great progress and can lead to a sustainable lifestyle.It attributed the gain to affected hormones, disrupted circadian rhythms, reduced dietary restraint, and eating more energy later at night.A key strategy in effective weight loss is prioritizing vegetable consumption. Ketogenic diet foods – what to eat While attempting this once with proper planning may be safe for most healthy individuals, doing it regularly can disrupt hydration, metabolism, and digestive health. For individuals pursuing how to lose three pounds in one day, prioritizing at least 7–8 hours of quality sleep the night before can improve hormonal balance and enhance results. When used responsibly, these drinks can assist those looking into how to lose three pounds in one day without causing dehydration. Those wondering how to lose 3 pounds in a day often benefit from skipping refined carbs, which are known to retain water due to glycogen binding. Chris McMahon, a nutrition and fitness coach, recommends writing down everything you are eating so you can take an honest look at your diet. "Keep healthy snacks available like fruit, protein bars, greek yogurt, etc," Dickerson says. Nutritionists and weight loss experts, including Samuel Emmanuel Dickerson Jr (@betterforyoursociety) recommend meal prepping for fat loss. Travel Smart Just because you're going on vacation doesn't mean you have to halt your exercise routine. If it's too dark to head outside to exercise, these at-home workouts will do the trick. Stop Skipping Evening WorkoutsAt the end of a hard day, it's easy to find an excuse to skip the gym or your run. Get Up and Out—No Matter WhatEven when you're swamped, stay active with a 10-minute break to rev up your body. While they may not seem related, sleep and weight loss go hand in hand. Food journaling can also help you understand patterns in your emotional state and how they relate to eating. It’s a biological response that’s trying to protect you by fueling your body to prepare to fight off tigers or other threats to your life. Combine these activities with strength training exercises like squats, push-ups, planks etc and a balanced diet to create a calorie deficit for weight loss. This can be achieved through a balanced diet, but incorporating exercise enhances the quality of weight loss, ensuring that it's predominantly fat loss rather than muscle loss. A balanced diet can certainly help in creating a calorie deficit and lead to overall weight loss, which includes the belly. Our Nutrition Coaches help you eat right with easy food swaps and portion control so you lose weight without giving up your favourite foods. We all have cravings, but snacking on unhealthy foods can slow down weight loss. Should the reduction of carb intake be prioritized over that of fat?While going a little hungry can be helpful for weight reduction, being extremely hungry can be downright painful.This is a time-restricted eating version of intermittent fasting that involves consuming all of your calories in an eight-hour window and fasting for the remaining 16 hours.Your body breaks that down into glycogen (fuel), which is a form of glucose.“You have several organs in your midsection, so you need some belly fat to protect them.”These likely include genes, hormones, diet and lifestyle, such as sleep, physical activity and stress. To make it more challenging, increase the weight of the dumbbell or use two. Move right into the next exercise as you finish the reps. Do 3 rounds. Strength training can help you build lean muscle mass and rev up your metabolism. One of the biggest mistakes people make when trying to lose weight is that they try to do too much too soon and get burnt out.Fruits with high water content, like watermelon and oranges, support hydration and prevent overeating.You also need fewer calories a day in your 50s than you did in your 30s."Eating 15 to 30 grams of protein at breakfast is a great way to regulate your blood sugar and stay satisfied and focused throughout the morning," reiterates Kelsey Lorencz, RDN, the founder of Eating With Heart Nutrition."Varying the intensity of training leads to a spike in heart rate, which is metabolically challenging and burns more calories," he says.Research shows slow eaters consume fewer calories and are less likely than fast eaters to have obesity.Research has shown that mindful eating can help people avoid unhealthy food choices -- not that you need to become a Zen master.You may think that the only way to document your weight loss journey is by taking before and after photos, but you may want to consider keeping a food diary as well.Adults with a BMI of 25 kg/m2 or higher, or whose body fat percentage is in the obese category, are encouraged to begin a weight loss program by losing 5-10% of their initial body weight over a 3 to the 6-month period (ACSM 2014). If you're otherwise healthy, a high-protein diet is usually safe for a short time. The best and most effective healthy eating plan is one you can follow for a long time. Talk to your doctor about healthy diet changes that are easy to maintain and can boost your health and help with weight loss. Reducing portion sizes is a good start if you want to lose weight without exercise. Therefore, try to eat more protein, this will help you consume fewer calories and still feel full. Sugary drinks on a weight loss routine are kind of self-defeating. Therefore, drink water intentionally, before meals, and regularly if you aim to lose weight without exercise. This should start to give you an idea of how many calories you are having and whether you need to adjust your portion size. You can find calorie information on food labels, usually broken down per portion, per 100g and per pack. Knowing the calorie content of food and drink – and how much we have – makes it easier to keep track of our daily intake. FreeDieting.com offers a little bit more info about the diet and says that it has three phases, with phase one being the most intense. So, the claims of melting belly fat are just bogus.” The diet's website doesn’t offer up a ton of details about how it works—you've gotta pay for that kind of intel. Lose a noticeable amount of weight. Something that's not as easy to do in 21 days? Therefore, safe methods ensure how to lose weight fast works. A Japanese health practice called Hara Hachi Bu means eating until you're 80% percent full. A new eating style was adapted out of this, where you eat at least 30 grams of protein and 10 grams of fiber at each meal. There's no point in having a healthy body without having a healthy mind. And, since getting more sleep also helps you lose weight, you're hitting two birds with one stone here. Your brain needs to catch up with your mouth and send the signal that you’re full, and that’s harder when you’re speeding through your meal. “It’s unclear whether sugar in and of itself makes you gain weight,” says Ansel. “If you don’t drink enough water, the body holds on to water to prevent severe dehydration,” Amy Shapiro, R.D., previously explained. There are many myths about sleep, but its relationship to your weight isn’t one of them. Your muscles need a chance to desensitise and get used to the progression you’ve already made. For example, without adequate R&R your body can't repair properly which means you won't be able to lift as heavy or well or run as far or fast. Get clued up on everything you need to know about NEAT exercise and its benefits, as well as easy ways to improve your daily NEAT levels. NEAT stands for non-exercise activity thermogenesis and refers to everything that isn't demarcated exercise. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. A balanced diet is your ticket to quick and sustainable weight loss. Opt for nutrient-dense foods that provide your body with essential vitamins and minerals. Imagine enjoying your meals in a way that not only nourishes your body but also supports your weight loss goals. HIIT doesn’t just torch calories; it specifically targets stubborn abdominal fat. For example, if you can strength train 4 or more days per week, then exercising a different muscle group is sufficient and effective. The most effective strength training regimen includes exercising the biggest muscle groups using compound exercises with or without weights. It greatly boosts the amount of oxygen you consume and calories burned for many hours after you finish the workout, unlike steady-state cardio. This aerobic type of exercise requires oxygen and burns more calories while being performed. When eaten in appropriate quantities, they positively support weight loss. If you haven’t used your gym’s rowing machine, you’re missing out on one of the best pieces of cardio and strength equipment. “Think less about the load/tension or weight intensity and focus more on completing the reps and sets in a sound manner and building load safely.” Research has shown that HIIT can help burn belly fat. It can, but it isn’t sustainable, lacks nutritional balance and you’ll likely regain weight as soon as you start eating adult foods again What’s more, when you work to lose weight, what you really want to lose is fat, not muscle. Ideally, you want to follow a healthy lifestyle to lose weight — one that you can live with and be happy with for the long-term. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. This stimulation of your fat and carbohydrate metabolism naturally increases your appetite, so you’re more likely to overeat as a result. We naturally think that the more we exercise the better it must be for us, as we burn more calories when we are active. It’s a crucial part of losing weight quickly because it uses both sugar and fat as its energy source, but to burn fat, you need to do it for long enough that you’ve burned through your sugar stores first.Adding an extra few minutes to a workout, sprinting at the end of a run, or choosing heavier weights may make all the difference.Studies show daily weigh-ins enhance weight loss efforts.“Most people either severely under or overestimate how much food they eat in a given day,” Lenti says.Suppose we eat balanced meals made up of whole foods rather than consuming a large amount of ultra-processed foods.Then write in your workouts where you know you can do them — not as a side note, but as a designated time when you WILL workout.Severe restriction slows your metabolism and can actually stall weight loss. Then, every 4-6 weeks, repeat the process so you can compare like for like. If you step on the scales and the number isn’t what you want to see, despite your best intentions, this may lead you to skipping meals or even comfort eating – neither of which tune into your hunger cues. Weighing yourself more than once a month is an unhelpful behaviour which can alter your food choices in the day. Be patient, follow your plan, and the excess weight will come off. Understanding your current habits will make changing them much more manageable, and can help you keep weight off long-term.9 The more quality sleep you get 5, the easier it is to control hunger and the more energy you have to exercise. These four sections build on each other to give you a complete system for losing fat, getting lean, and maintaining your results for life. WebMD does not provide medical advice, diagnosis or treatment. When it comes to weight loss, maintaining good mental health is paramount. Extreme calorie restriction and excessive exercise are not recommended for health reasons. By breaking down your weight loss journey into smaller, achievable targets, you can experience significant health benefits. Low-carb diets have a high success rate when it comes to weight loss (19). Ultimately, it’s not only about portion size but the type and quality of food you eat. Water is essential, but getting enough water and drinking it strategically can help you lose weight. In this way, the question of how to lose 3 pounds in a day evolves from a quick fix into a conscious act of health literacy and empowerment. How can someone transition from losing 3 pounds in a day to sustainable long-term weight loss? You’ll likely take in fewer calories, and it tricks your brain into thinking you’re chowing down on more than you actually are. “You can accidentally get exercise into your day but you can’t accidentally eat well—you have to be intentional about it,” says Jessica Cording, R.D., author of The Little Book of Game Changers. And just because you don’t schedule fitness into your day doesn’t mean you won’t burn calories. Use this calculator to check your body mass index (BMI) and find out if you're a healthy weight. Download the free NHS Weight Loss Plan to help you start healthier eating habits, be more active, and start losing weight. These include greater satiety and better blood glucose control, these factors help reduce the total number of calories you consume in a day. So it’s important to stay hydrated and drink plenty of water throughout the day.A realistic and sustainable rate is 0.5 to 1 kg per week based on your consistency and overall habits.A cup of vegetable broth or a big leafy salad with light dressing can take up space in your stomach and genuinely reduce how much you eat afterward.This approach might lead to rebound weight gain once normal eating resumes, as well as potential health risks like fatigue and nutrient deficiencies.“A higher metabolism leads to more calories burned and more fat lost.”And it’s where a lot of us turn when we have a rough day.Successful weight loss takes a long-term commitment to making healthy lifestyle changes in eating, exercise and behavior.Quality high-protein foods are where it starts if you want to turn your body into a fat-burning furnace. Being active in any form is great, but weight-bearing exercises are especially good for bone strength, Dr. Shepherd points out. Not only is exercise good for your overall health, it can help to maintain muscle and bone mass, he says. It also lowers the odds you’ll lose muscle mass, which can help to support bone health as you get older, Dr. Ali says. To make things even more complicated, women tend to lose muscle mass and bone density during this time because of a combination of hormonal shifts and aging, Dr. Snyder says. Those hormonal shifts can impact how fat is broken down in your body, as well as where it’s stored, he says. The Mediterranean-style fats like olive oil, avocados, and nuts can help control hunger and improve your metabolism. Protein also helps you feel full longer, making it easier to stick to your diet. Losing weight can often feel like an overwhelming and slow process. When you’re tired, your hunger hormones barge in and ruin your chances of bypassing that donut. There’s no single diet that works for everyone. These fast hormonal changes make you so hungry that they set you up for diet failure.” Extended fasting times may lead to increased sugar in the bloodstream. Anyone considering IF should speak with their doctor about whether or not it’s good for them. If you tend to overeat at night, intermittent fasting may help prevent late-night binges. Unless fasting makes dieting easier for you, there's no need to choose IF over other diets. If you do decide to try IF, you should monitor how it makes you feel and affects your relationship with food. You eat more calories than you burn and end up with excess belly fat. It’s important to do full-body strength training if you want to lose belly fat—especially if you’re trying to keep it off for the long haul. One of the biggest mistakes people make when trying to lose weight is that they try to do too much too soon and get burnt out. Some foods come in handy when you want to learn how to lose weight at home. Be accountable, and stick to good eating habits and patterns to lose weight. A typical eating pattern comprises three meals a day and healthy snacks along the way. An eating pattern takes into consideration all key foods in a balanced diet. Both low-carb and reduced-calorie approaches can work—pick the one you can stick with. That said, very low-carb diets aren’t for everyone. Here’s the thing—most diets leave you hungry, cranky, or both. The truth is, eating food to make yourself feel better is usually a whole lot easier than actually facing the stress head-on. Stress can mess with every part of your body—but how you deal with it can make or break your weight loss goals. Once you’re comfortable in an ab routine, work your way up to more complex ab exercises, like side-to-side med ball slams and weighted Russian twists, says DiVecchio. Even though you may only be directly targeting your abs three or four times a week, you should still be activating your core (aka, tightening your ab muscles) in every workout you do, says Gagliardi. You can create basic staples like sauces and wholesome munchies (e.g., fruits, nuts, and seeds). A helpful tip is to spend a few hours on the weekends preparing meals. This can help you make smarter choices, reduce calorie intake, and improve the nutritional value overall (36). When you prepare your food, you have control over the constituents and quantity you decide to incorporate. So the healthiest yet cheapest choice comes from your kitchen (35). The truth is that healthy weight loss is not about tricks or deprivation—it’s about sustainable habits rooted in science. People who log everything they eat — especially those who log while they're eating — are more likely to lose weight and keep it off for the long haul, studies consistently indicate. A balanced breakfast that is stacked with fiber, protein, healthy fats will revolutionize your day. Instead of restricting certain foods or food groups, focus on incorporating an abundance of nourishing foods into your diet to promote overall health and weight management. Building muscle is essential for your body for many reasons, but it also aids in achieving a healthy weight. Eating fewer calories has a bigger immediate impact, but staying active will help you keep the pounds off.Without proper planning, when we get hungry we tend to grab the first thing in sight which may not necessarily be the healthiest option.You can make these breakfast or pre-workout treats ahead of time and store in the freezer for up to two months.Lower levels of thyroid hormones, which control how many calories we burn at rest, can make dropping pounds harder, Tzeel says.Despite its brevity, it can provide health benefits comparable to twice the amount of moderate-intensity exercise.Losing excess water weight can help you shed up to 3-5 pounds in just a few days.By reducing sugars and starches in your diet, you can lower your hunger levels and naturally consume fewer calories.A high-protein diet can help with weight loss by increasing satiety. Sure, it’s great when people try the Keto Diet and lose 20 pounds. But as you begin to lose weight, your calorie requirements will go down. When you’re in a caloric deficit, your body needs to pull from current stores to function, which means it might pull from both body fat AND muscle. A protein-sparing modified fast (PSMF) is much like a VLCD, but the calories you eat more or less come from protein sources. So you’re trying to lose weight fast, eh? Hormones, metabolism, sleep, stress, and even psychology all play crucial roles in whether your body sheds fat or holds onto it. Fad diets, quick-fix supplements, and extreme exercise routines often promise rapid results, but most of them fail to provide lasting change. Valerie Agyeman (she/her) is a women's health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. Practicing self-care activities can help combat stress and its impact on eating habits.