How to lose weight in 3 simple steps 

Losing weight should be done in a safe way and if you have any health issues it’s best to seek medical advice before you start dieting. However, if you’re a healthy adult a steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management. 

But for many people, sticking to a healthy diet is harder said than done. Many food plans and diets leave you still hungry or unsatisfied. 

To avoid this and make sure you stick to your plan, it’s important to find the right sort of diet. Low carb diets and whole-food, lower-calorie diets are effective for weight loss and may be easier to stick to than other diets. 

Here are three simple steps to lose weight quickly, these steps stick to healthy eating and potentially lower carbs and that aim to reduce your appetite, cause fast weight loss and improve your metabolic health. 

Cut back on refined carbs 

To lose weight quickly is to cut back on sugars and starches or carbohydrates. This could be with a low carb eating plan or by simply reducing refined carbs and replacing them with whole grains. 

When you do that, your hunger levels go down, and you generally end up eating fewer calories. 

A low carb eating plan will utilise burning stored fat for energy instead of carbs. 

And eating whole grains with a calorie deficit, you’ll benefit from higher fibre and digest them more slowly – keeping that feeling of being full for much longer. 

A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older people. 

Research shows a low carb diet can reduce appetite meaning fewer calories. 

The long-term effects of a low carb diet are still not known but research is being done. It can be difficult to stick to a low carb diet which can lead to yo-yo dieting and may lead to less success in maintaining a healthy weight. 

Reduced calorie diets can lead to weight loss and be easier to maintain for longer periods of time. 

Summary of cutting refined carbs

To summarise, reducing sugars and starches, or carbs, from your diet, will help control your appetite, lower your insulin levels, and lead to weight loss. 

The long-term effects of a low carb diet are unknown, a reduced-calorie diet could be better and more sustainable.

Eat more protein, fat and vegetables

Every meal should include a protein source, a fat source, vegetables and a small portion of complex carbohydrates (such as whole grains). 

Protein 

Consuming the recommended amount of protein is essential to help preserve your health and muscle mass while losing weight. 

Evidence suggests eating the right amount of protein may improve cardiometabolic risk factors, appetite and body weight. 

Here’s how to determine how much you need to eat without eating too much. Many factors determine your specific needs, but generally, an average person needs:

• 56–91 grams per day for the average male
• 46–75 grams per day for the average female

Diets with adequate protein can also help:

• reduce cravings and obsessive thoughts about food by 60%
• reduce the desire to snack late at night by half
• make you feel full

In one study, people on a higher protein diet ate 441 fewer calories per day. 

Healthy protein sources include:

• meat: beef, chicken, pork, and lamb
• fish and seafood: salmon, trout, and shrimp
• eggs: whole eggs with the yolk
• plant-based proteins: beans, legumes, quinoa, tempeh, and tofu

Low carb and leafy green vegetables

Eat plenty of leafy green vegetables – they’re packed with nutrients and eating large amounts will not greatly increase calories and carbs.

Vegetables to include for low carb or low-calorie eating plans:

• Broccoli
• Cauliflower
• Spinach
• Tomatoes
• Kale
• Brussels sprouts
• Cabbage
• Swiss chard
• Lettuce
• cucumber

Healthy fats

You should still consume fats as your body requires healthy fats regardless of your eating plan. Olive oil and avocado oil are great choices. 

Other fats – butter and coconut oil should be used in moderation due to their higher saturated fat content. 

Summary of eating more fats, vegetables and protein 

Every meal should have a protein source, healthy fat source, complex carbs and vegetables. Leafy green veggies are a great way to bulk up any meal with low calories and plenty of nutrients. 

Exercise 

Exercise is a great way to lose weight quickly and though not required for weight loss it generally helps. Lifting weights has good benefits as you burn plenty of calories and it prevents your metabolism from slowing down – which is a common side effect of losing weight. 

A simple gym to cheap home gym equipment for a comprehensive home set-up that also doesn’t take up too much space is linked below. If weight lifting isn’t an option for you, then cardio workouts such as walking, jogging, running, cycling, or swimming come with great benefits for both weight loss and improving overall general health. 

If you’re unable to sustain the motivation required for exercising, consider joining a local sports team.

Summary of exercise 

Whilst not required, exercising will help you quickly lose weight and improve your overall health. Resistance training, such as weightlifting, is a great option but there are also cardio workouts that are really effective. 

Consider joining a sports team if you struggle with motivation for exercising. In short, do something that gets your body moving and your heart rate up regularly. 

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