There are several expert-backed tips to help with fast weight loss.||best way to lose weight

How To Lose Weight Fast: 15 Expert-Backed Tips

 People have numerous motivations for wanting to lose weight, and it's common for many to succumb to the allure of fad diets that guarantee quick and tangible results. However, although there are methods to expedite weight loss, it's crucial to recognize that losing weight too quickly can have adverse effects. Just like many aspects of life, achieving a safe, successful, and long-term weight loss is more about the process and less about reaching a particular scale-based goal within a tight deadline. Experts suggest following their advice on the most effective approaches to lose weight and sustain it over time.

Why Losing Weight Fast Isn’t the Best Goal

Many people are drawn to the promise of losing five pounds in just one week, but the reality is that this diet myth can actually sabotage your weight loss efforts. Rapid weight loss may seem appealing, but it can lead to negative consequences for your body and health. Instead, focusing on sustainable and healthy habits can lead to more long-term success in achieving your weight loss goals.

The process of rapid weight loss, particularly through fad or crash diets, usually results in the loss of muscle mass and water weight, rather than fat mass. This kind of weight loss can be challenging to maintain in the long term compared to gradual weight loss. People who lose weight at a slower pace tend to lose more fat and less muscle, making it more sustainable in the long run.

According to Connie Bennett, a certified health coach and author of Sugar Shock and Beyond Sugar Shock, preserving lean muscle mass is critical during weight loss because it plays a significant role in metabolism. Muscle helps to burn more calories, and losing it too quickly can cause the body to slow down calorie burning. In some cases, rapid weight loss can result in a permanent decrease in metabolism. Additionally, people who lose weight too quickly may experience the frustrating cycle of yo-yo dieting, where they repeatedly regain and lose weight. For instance, a study of former contestants from "The Biggest Loser" TV show showed that those who lost weight rapidly experienced a significant reduction in metabolism, and many regained a significant portion of their weight within six years after the competition.

In a study published in The Lancet, researchers in Australia observed 200 participants who lost weight at different rates. They found that while both groups lost the same amount of weight, the slow weight loss group lost 10% more body fat and 50% less lean muscle mass than the rapid weight loss group. Additionally, rapid weight loss can trigger an increase in appetite and a decrease in metabolism, making it challenging to maintain weight loss. In fact, research has shown that our bodies tend to prompt us to consume an additional 100 calories per day for every pound lost, as reported in a study published in Obesity

Most popular fad diets can result in nutrient deficiencies, and rapid weight loss, especially when achieved through low-carb diets, is primarily due to water loss. Registered dietitian Ellen Albertson, Ph.D., author of Rock Your Midlife, cautions that if daily calorie intake is too low, the body may use muscle mass as fuel, leading to a further decrease in metabolism since muscle mass is metabolically active. In summary, it's essential to lose weight at a sensible pace. Most experts recommend aiming to lose between half a pound to 2 pounds per week as a safe rate. Here are some reliable methods for losing weight and maintaining weight loss.

15 Expert-Backed Tips for Safe and Sustainable Weight Loss

1. Implement Long-Term Lifestyle and Behavior Changes

According to Ellen Albertson, Ph.D., author of Rock Your Midlife, it's helpful to avoid using the term "diet" when trying to lose weight. Dieting often involves restriction and deprivation, which can increase hunger and preoccupation with food, making it difficult to maintain weight loss. Instead, she suggests shifting the focus towards getting healthier and prioritizing self-care to achieve sustainable weight loss. By adopting a holistic approach that takes into account physical and mental well-being, weight loss can become a more positive and achievable goal.

One of the best ways to lose weight is to make small, sustainable changes to your diet and lifestyle, rather than attempting drastic, short-term measures. Incorporating more whole, nutrient-dense foods into your diet and reducing highly processed, calorie-dense foods can be an effective way to promote weight loss while also improving overall health. Additionally, regular physical activity is crucial for burning calories, building muscle, and maintaining a healthy metabolism. Making sleep a priority and reducing stress through techniques like mindfulness and meditation can also support weight loss efforts. Ultimately, adopting healthy habits that are enjoyable and sustainable is key to achieving and maintaining a healthy weight for the long term.

2. Focus on the First 5% to 10%

Rather than fixating on a daunting goal like losing 25 pounds, it can be more beneficial to focus on the positive health outcomes that can come with even a modest amount of weight loss. Losing just a few pounds can lead to improvements in blood pressure, cholesterol levels, and insulin sensitivity. Additionally, weight loss can improve overall quality of life by reducing symptoms of anxiety and depression, improving self-esteem, and increasing mobility. By shifting your mindset to focus on the potential benefits of weight loss, you can approach the process with a more positive and motivated outlook.

To avoid feeling overwhelmed by the prospect of losing a significant amount of weight, it's helpful to set smaller, achievable goals, according to Connie Bennett, a certified health coach. Losing just 5% to 10% of your total body weight can lead to significant improvements in health, such as a reduced risk of developing type 2 diabetes, stroke, cardiovascular disease, and certain types of cancer. Focusing on these achievable targets can help you stay motivated and committed to your weight loss journey, ultimately leading to improved health outcomes.

3. Reduce Your Intake of Ultra-Processed Carbs and Sweets

By cutting back on high-glycemic-load foods and reducing sugar and rapidly metabolized carbohydrates, you can make a significant impact on your weight loss journey. These changes can help lower insulin levels and reduce hunger, ultimately leading to less calorie intake and more sustainable weight loss. Additionally, incorporating more high-fiber, whole foods into your diet, such as fruits, vegetables, and lean proteins, can keep you feeling full and satisfied while promoting weight loss.

4. Eat More Plants

A plant-based diet has been found to be effective in promoting weight loss and is also easier to adhere to than a low-calorie diet, according to research[5]. Additionally, this type of diet is nutrient-rich and offers a host of health benefits. Registered dietitian Ellen Albertson explains that the high fiber and water content of produce helps with weight loss by providing a feeling of fullness despite being calorie-free[6]. A Brazilian study found that consuming more fruits and vegetables directly correlates with improved weight loss[6].

To increase your intake of fruits and vegetables, Albertson recommends starting with five daily servings and gradually increasing it to seven to nine servings. She suggests starting the day with a green smoothie, having a salad or sliced vegetables with lunch, and snacking on fruits. She also recommends incorporating more vegetables into your dinner dishes such as stir-fries, pasta dishes, and soups.

5. Pump Up Your Protein

To reduce appetite and prevent muscle loss, increasing protein intake can be beneficial. According to Dr. Albertson, consuming 25 to 30 grams of protein per meal, which is equivalent to two scoops of protein powder or 4 ounces of chicken breast, can help manage body weight and control appetite. Having one serving of high-quality protein per meal is the most effective way to incorporate protein into your diet.

According to Dr. Albertson, women over the age of 50 need significantly more protein than men and younger women. They require 1 to 1.5 grams of protein per kilogram of body weight daily, whereas men and younger women need only 0.8 grams of protein per kilogram of body weight daily. The reason for this is that women lose skeletal muscle mass, strength, and regenerative capacity as they approach menopause due to a decrease in the hormone estrogen. Therefore, it is essential for women to consume more protein to maintain their muscle mass and overall health.

6. Drink More Water

Studies have shown that drinking more water is associated with weight loss, independent of diet and exercise[7]. The increased water intake can help increase satiety and combat sugar cravings. Furthermore, water is necessary for the process of burning fat for energy. “I suggest following the eight by eight rule—8 ounces of water eight times throughout the day—for a minimum water intake recommendation,” says Jordan Morello, a Florida-based celebrity trainer who works for the fitness platform Sweat Factor. Drinking two cups of water before each meal is another water trick that can aid in weight loss[8]. This simple move can help increase satiety and lead to weight loss.

7. Eat a Well-Rounded Breakfast

If you're trying to lose weight, it's important not to skip breakfast. According to multiple studies, skipping breakfast is associated with being overweight or obese[9]. Skipping this important meal can lead to overeating later in the day, which can hinder your weight loss goals. Instead, choose a healthy breakfast that includes protein and fiber to keep you feeling full and satisfied throughout the morning.

Skipping breakfast can have negative effects on overall diet quality and nutrient intake. In fact, a study published in the Proceedings of the Nutrition Society found that those who skip breakfast tend to have poorer quality diets overall and often miss out on important nutrients such as vitamin D, calcium, and iron. To ensure optimal health and performance, it's important to have a balanced breakfast that includes ample protein, healthy fats, and "quality carbs" like fresh berries, according to Bennett.

8. Stand Up and Move More

Increasing non-exercise activity thermogenesis (NEAT) is an effective way to lose weight, and it doesn't require you to work out or eat less. “Making small adjustments like carrying your groceries instead of pushing a cart, parking farther away from the entrance to the mall, taking the stairs instead of the elevator or even tapping your toe can lead to hundreds of extra calories burned,” says Bennett. Additionally, standing more than sitting can increase daily energy expenditure, resulting in more calories burned and ultimately, weight loss. Studies have shown that standing instead of sitting can lead to a greater energy expenditure and promote weight loss[11].

You can increase your calorie burn by setting a reminder to get up and move around every hour, says Dr. Albertson. For instance, alternating between sitting and standing can burn approximately 35 extra calories per hour, which translates to an additional 280 calories per day, 1,400 calories per week, and roughly 70,000 calories per year for someone who weighs 160 pounds. This simple change can also help lower blood sugar and the risk of heart disease. Use a timer on your phone, Fitbit, or computer to help remind you to get up and move.

9. Hit the Weights

To build more muscle, strength training is the way to go as muscle burns more calories than fat. Adding resistance training to your weight loss plan can be a smart move, not only for the calories you burn during exercise but also for the afterburn effect. This effect, known as excess post-exercise oxygen consumption (EPOC), refers to how long oxygen uptake remains elevated after exercise to help muscles recover. The elevation in oxygen uptake boosts metabolism both during and after strength training sessions, which can aid in weight loss efforts.

To increase your resting metabolic rate (RMR), strength training is essential. RMR is the number of calories your body requires to function while at rest, and the more muscle you have, the higher your RMR. With a higher RMR, you can consume more calories without gaining weight. According to Dr. Albertson, strength training is crucial for weight loss and weight maintenance, especially after the age of 50 when muscle mass naturally declines by 1% to 2% annually. Muscle mass is responsible for burning calories, and strength training can help slow down muscle mass decline.

10. Don’t Go Overboard

It's important to find a balance between cutting calories and allowing enough recovery time. Drastically cutting calories or exercising excessively can have negative effects on weight loss efforts. "For example, they'll run extra miles, double up on the amount of time they spend at the gym and/or eat less food. However, all of the results we desire from doing the above things actually occur during the anabolic recovery phase,” says certified personal trainer Rob Darnbrough, CEO and co-founder of The Smart Fit Method in California. Adequate rest and recovery time is important for allowing the body to rebuild and repair muscle tissue, which can ultimately aid in weight loss.

According to certified personal trainer Rob Darnbrough, during the anabolic phase, the body rebuilds muscle mass and loses fat mass while recovering from the stressor. Rather than pushing oneself to a breaking point, which leads to overtraining and diminished results, it is better to focus on recovery and nutrition as much as one does on workouts. Darnbrough suggests aiming for a balanced ratio of stress to recovery to achieve sustainable results.

11. Check in With an Accountability Partner

There's no need to go through the process of losing weight alone, as it can often feel isolating. According to research, being accountable to others can be highly effective. A study found that participants who joined a weight loss program with friends were two-thirds more likely to maintain their weight loss for six months after the meetings ended compared to those who attended on their own[12]. Additionally, many organizations recommend having a sponsor or champion to support you on your weight loss journey.

Bennett recommends that having an accountability partner is one of the most effective ways to maintain a healthy diet and lose weight consistently. The accountability partner need not necessarily be someone you know well or talk to every day; instead, look for someone with similar weight loss goals. You can check in with each other daily through text messages to share your progress and affirm that you're sticking to your healthy eating habits. When you feel tempted to indulge in unhealthy foods, you can rely on your partner for support and motivation, and even give them a call for help.

12. Watch Less Television

People who spend a lot of time sitting and watching TV are more likely to gain weight. In fact, studies have shown that the more television people watch, the greater the risk of weight gain. A study conducted over six years, which collected data from over 50,000 middle-aged women, found that for every two hours spent watching TV each day, participants had a 23% higher risk of obesity and a 14% higher risk of developing diabetes.

Watching too much television can lead to weight gain because it's a sedentary activity that often results in mindless eating. Instead of watching TV, try turning it off or switching to an exercise program to get moving and avoid snacking unnecessarily.

13. Reconnect With Your Satiety Cues

To lose weight, it's important to listen to your body's signals for hunger and fullness. Mindless eating can derail weight loss efforts, especially when combined with dieting and multitasking. Certified nutritionist Elizabeth Albertson explains that eating while distracted can disconnect us from our natural hunger and satiety cues. Additionally, many of us were taught to clean our plates as children, which can lead to overeating. Combined with larger portion sizes, which have increased up to 60% for snack foods, consistent overeating can occur.

Albertson suggests that instead of tracking your food, you should try to eat when you're hungry and stop when you're satisfied rather than stuffed. In addition, she recommends tracking how hungry you are before, during, and after meals to get back in touch with these signals.

14. Get More Sleep

Receiving adequate sleep is a crucial factor in maintaining a healthy weight and overall well-being. Research indicates that insufficient sleep is linked to weight gain and other health complications. A study analyzing data from 68,183 middle-aged American women over 16 years demonstrated that those who slept less than five hours per night had a 15% higher risk of obesity compared to those who slept for seven hours nightly.

Lack of sleep can also impact the production of hormones that regulate appetite, such as ghrelin and leptin, causing people to feel more hunger throughout the day. Moreover, inadequate sleep can elevate cortisol levels, leading to difficulty in shedding body and belly fat.

Darnbrough suggests that while we may not be able to control our wake-up time, we can control our bedtime to ensure we get seven to nine hours of sleep. He recommends following the 3-2-1 rule, which involves stopping work three hours before bed, avoiding eating two hours before bed, and limiting digital stimuli one hour before bed. Following these steps can help improve the quality of our sleep, including deep sleep and REM, leading to better health outcomes.

15. Find Non-Edible Substitutes for Self-Soothing

Emotional eating is a common obstacle to weight loss, and it can be tempting to turn to food for comfort. However, this can quickly derail progress. According to Albertson, when you feel stressed and cortisol levels rise, it's better to seek out oxytocin, the "love hormone," for comfort. This can be achieved through soothing touch, playing with a pet, or getting a hug. Research on animals has shown that oxytocin can lead to a reduction in calorie consumption and positive effects on metabolism. Additionally, a small study on men found that administering oxytocin over an eight-week period resulted in weight loss.

Albertson suggests that if you are experiencing difficult emotions, taking a self-compassion break can help you take care of yourself and reduce the likelihood of emotional eating. She also recommends the acronym 'HALT,' which stands for hungry, angry/anxious, lonely, and tired. If you are physically hungry, then you should eat. However, if you are experiencing difficult emotions, you should ask yourself what you need and give yourself what you truly need. It's essential to remember that if you're not hungry, then it's not food that you need. While additional research is necessary to understand precisely how raising oxytocin levels can impact weight and appetite, studies have found that increasing oxytocin levels can have a positive effect on metabolism and reduce the calories consumed.