How To Lose Weight Fast: 15 ExpertBacked Tips

1. Establishing long-term lifestyle and behavioral changes

Ban the word "diet" when trying to lose weight, suggests Albertson. Dieting can be annoying and make you feel hungry, so you're constantly thinking about food, which is exactly what you don't want when trying to lose weight. Instead, she recommends thinking of weight loss as health and focusing on taking care of your body first.

"Losing weight is difficult, and you don't have complete control over the number on the scale, but you can control what you eat, how much you exercise, and other factors that affect weight, such as stress and sleep." Albertoson says… He suggests setting SMART (Specific, Measurable, Attainable, Relevant and Time-bound) goals and rewarding yourself for achieving them.

2. Focus on the richest 5-10%.

Instead of saying "I need to lose 25 pounds" and setting an impossible goal, look at the health benefits that losing weight can bring too.

"Set smaller, more achievable goals," suggests Bennett. “Losing less than 5-10% of total body weight (TBW) can significantly improve health and reduce the risk of diseases such as type 2 diabetes, stroke, cardiovascular disease and some cancers.

3. Cut down on carbohydrates and ultra-processed sweets.

A study published in the Journal of the American Medical Association shows that what you eat is the most important factor in weight loss. Kilograms will be lost faster if you improve the quality of food.

"One of the healthiest ways to lose weight is to cut back on sugar and fast-digesting carbohydrates," says Bennett. "In particular, you'll want to eliminate or significantly reduce your consumption of high-glycemic index foods, such as sugary snacks, processed carbohydrates, and soft drinks. Avoiding or cutting back on chips, crackers, and the like will speed up your weight loss.

4. Eat more plants

Research shows that plant-based diets not only help with weight loss, but are easier to follow than low-calorie diets. It is also rich in nutrients and has many health benefits.

"Foods that help you lose weight are high in fiber and water, which have no calories but take up space in your stomach to make you feel full," says Albertson. In fact, a Brazilian study found a direct link between increased fruit and vegetable consumption and weight loss.

Albertson suggests starting with five daily servings of the product and working your way up to seven or nine servings a day. "Start your day with a green smoothie, eat a salad or chopped veggies for lunch, and eat fruit for a snack and dessert," she says. "Eat more French fries for dinner. Add vegetables to pasta and add to soups."

5. Increase the amount of protein

Increasing protein intake can help curb hunger and prevent muscle loss.

"Eating 25 to 30 grams of protein per meal (two servings of protein powder or 4 ounces of chicken breast) can improve appetite and control weight," says Dr. Albertson. "The best way to do this is to make sure you're getting a serving of high-quality protein at every meal."

Albertson also says that women over 50 need significantly more protein (1 to 1.5 grams per kilogram of body weight per day) than younger men and women (who need 0.8 grams). . "Women over 50 need more protein, especially as they approach menopause, as the decline in the hormone estrogen causes a loss of skeletal muscle mass, strength and regenerative capacity," she explains.

6. Drink more water

Research shows that drinking more water is associated with weight loss, regardless of diet and exercise. Drinking plenty of water can help increase satiety and suppress sugar cravings. Water is also necessary for lipolysis, the process by which the body turns fat into energy.

"I recommend following the eight-out-of-eight rule (8 ounces of water eight times a day) to minimize water intake," says Florida celebrity trainer Jordan Morello, who runs the Sweat Factor Fitness platform. "My clients are often surprised when they add this [rule] to their routine at how much this simple thing can reduce cravings and make you feel happier throughout the day."

Another water trick? Try to drink two glasses of water before each meal. Studies have shown that this simple movement can increase weight loss.

7. A big breakfast

Have breakfast, listen. If you're trying to lose weight, saving fuel in the morning is not the way to go. In fact, studies consistently show that skipping breakfast is associated with overweight and obesity.

Additionally, a study published in the Proceedings of the Nutrition Society found that people who skip breakfast have poorer diets overall and are low in nutrients such as vitamin D, calcium and iron.

But not all breakfasts are worth it. "To think more clearly, work more efficiently and have a better mood, you need a healthy, sugar-balanced first meal of the day, with lots of protein, healthy fats and what I call quality carbohydrates, like fresh berries. says Bennett.

8. Get up and move more

One of the easiest ways to lose weight is to increase non-physical thermogenesis (NEAT), the energy that goes into everything you do except eat, sleep, or exercise. Small changes like carrying groceries instead of pushing a grocery cart, parking farther away from the mall entrance, taking the stairs instead of the elevator, or even tapping your toes can burn hundreds of extra calories.

Or try standing more than sitting. Research shows that moving from sitting to standing increases your daily energy expenditure, which directly leads to burning more calories and ultimately weight loss.

For example, if you weigh 160 pounds and alternate between sitting and standing, you can burn an extra 35 calories an hour -- another 280 calories a day, 1,400 calories a week, and about 70,000 calories a year.

"Set a timer on your phone, Fitbit, or computer to remind yourself to get up and move every hour," says Albertson. "You'll burn more calories and lower your risk of blood sugar and heart disease."

9. Create kettlebells

Muscle burns more calories than fat. So how do you build muscle? Power training.

Adding weight training to your weight loss plan is a good idea, not only because of the calories you'll burn during your workouts, but also because of the "afterburn effect."

Also known as excess post-exercise oxygen consumption, EPOC reflects how long oxygen consumption rises after a workout to help muscles recover. This boost increases your metabolism both during and after strength training.

And the more muscle mass you add to your body, the higher your resting metabolic rate (RMR) will be. Your RMR determines how many calories your body needs to function at rest. The higher your RMR, the more you can eat without gaining weight.

"Although cardiovascular exercise is often emphasized, strength training is critical to weight loss and maintenance, especially after age 50, because calorie-burning muscle mass declines by 1% per month. 2% per year," says Albertson. "Strength Training May Slow Muscle Loss."

10. Don't overdo it

Cutting calories too much or exercising 24/7 can backfire when trying to lose weight. Most people think that losing weight requires drastic measures to get results, but it is more productive to give yourself enough time to recover.

"A lot of people are frustrated that they haven't lost weight due to double the stress they're going through (like the catabolic phase)," says certified personal trainer Rob Darnbrough, CEO and founder of the Smart Fit Method. in California "For example, they will run extra kilometers, double the time they spend in the gym and/or eat less. However, all the results we expect from him are achieved during the anabolic recovery phase."

During the anabolic phase, the body builds muscle and loses fat to recover from stress, Darnbrough explains. So instead of pushing yourself to the limit, which ultimately leads to overtraining and inefficiency, put as much energy into rest and nutrition as into training. "For sustainable results, try to balance the relationship between stress and recovery," says Darnbrough.

11. Register with a responsible partner

Losing weight can feel lonely at times, but you don't have to do it alone.

Research shows that accountability works. In one study, two-thirds of participants who joined a weight loss program with friends maintained their weight loss six months after the sessions ended, compared to a quarter of those who participated in the program alone. Of course, many organizations also provide a sponsor or champion in their weight loss journey.

"One of the best ways to eat better and lose weight is to meet with a commitment partner every day," suggests Bennett. “Your responsible partner doesn't have to be your friend, colleague or favorite partner. Find someone with similar weight loss goals. Also, you don't have to talk every day. Write to each other that you are eating healthy food and follow through. If you're tempted by junk food, you can trust your partner too. Then you want to call them.'

12. Watch less TV

Couch lovers who want to lose weight should turn off the TV; because the more people watch TV, the more weight they gain.

A study that collected data on more than 50,000 middle-aged women over a six-year period found that the two hours a day they spent in front of the TV increased the risk of obesity by 23 percent and the risk of developing obesity. diabetes has increased by 14%.

TV bingeing is linked to extra pounds, mainly due to a sedentary lifestyle, and often leads to mindless eating. Then turn it off or maybe change the channel to an exercise program.

13. Reconnect with your saturation signals

Speaking of mindless eating, you can rewire your brain to lose weight by reprogramming your body's natural "I'm hungry" and "I'm full" signals.

"Dieting combined with eating while running or multitasking (driving, watching TV, playing on your phone) can actually cut off your natural hunger and satiety," says Albertson. "Besides, we learned to wash the dishes when we were little so that we would have enough to eat." Add to that the fact that portion sizes have increased significantly (up to 60% for things like snacks), and the result is constant eating.

"Instead, try to eat when you're hungry and stop when you're full, not when you're full," says Albertson. "Instead of tracking food, try to track how hungry you are before, during, and after eating to get back to those cues."

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14. Get more sleep

Getting a good night's sleep is one of the best things you can do to maintain a healthy weight and overall health. Studies show that lack of sleep is linked to weight gain and other health problems. When researchers analyzed 16 years of data on 68,183 middle-aged American women, they found that those who slept less than five hours a night were 15 percent more likely to be obese than those who slept seven hours a night.

Lack of sleep can also affect the production of the hunger-regulating hormones ghrelin and leptin, which can make people feel hungry during the day. In addition, poor sleep increases cortisol levels and can lead to the accumulation of belly and body fat, which is more difficult to get rid of.

"Most of us can't control what time we get up, but we can control when we go to bed, so counting down seven to nine hours from when we need to wake up is a great tip," says Darnbrough. "I also recommend the 3-2-1 rule, which is stop working three hours before bed, stop eating two hours before bed, and stop digital stimulation one hour before bed to promote deep and REM sleep."

15. Find non-food substitutes to calm you down.

There's a reason it's called "comfort food." However, overeating can quickly undermine your weight loss efforts.

"When you're stressed, which raises cortisol levels, instead of reaching for food, you feel better because food releases the feel-good neurotransmitter dopamine, increases the love hormone oxytocin, and can be a soothing touch, playing with pets or sniffing," suggests Albertson.

Animal studies have shown that oxytocin reduces caloric intake and has a positive effect on metabolism. A small human study found that giving men oxytocin for eight weeks helped them lose weight.

"While more research is needed to understand how increased levels of oxytocin can affect weight and hunger, when you're experiencing difficult emotions, taking a break from self-pity can give yourself the chance to give yourself the treatment you need to reduce your chance of overeating . . . says Albertoson. "Remember HALT stands for Hungry, Angry/Anxious, Lonely and Tired. If you're physiologically hungry, eat. When you're experiencing difficult emotions, ask yourself, "What do I need?" and give yourself what you really need. If you're not hungry, don't it's food."

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the best way to lose weight | The Science of the Fat Burning Field