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22 Ways to Lose Weight Fast: Based on Science

Weight Loss

If you’re looking for fast weight loss, there are numerous natural ways to help you increase your metabolism, increase weight loss, and increase energy expenditure. Most of the following are backed by science, showing that you can quickly lose weight.

Each of these points will help you lose weight, and if you use many of them in conjunction, you should see weight loss. However, everybody is different and will react differently to these tips.

Not everybody will be able to lose weight for these tips, some individuals may be doing all or some part of this article – and may not be able to affect any meaningful weight loss.

Lose Weight Fast with These Tips Based on Science!

Reduce Sugar IntakeCut Back On Sugars and Starches

Insulin is the primary storage of fat hormone in the body and sugars and starches are the most common foods that stimulate the highest secretion of insulin. A lower insulin level in the body promotes the faster burning of fats instead of carbohydrates. Lower insulin levels also facilitate the proper functioning of your kidneys to shed excess water and sodium out of your body.

Weight loss at six months is 28 lbs to 14.5 lbs.

baseline BMIs were 34.5 kg/m2 (4.8) and 34.0 kg/m2 (18.9), and weight losses at 6 months were −12.9 kg and −6.7 kg (p < 0.001)

Source: The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms.

Eat More ProtienEat Protein Regularly

Every meal should have a significant source of protein. Healthy protein sources include fish and seafood such as shrimps, lobsters, trout, and salmon; meat sources such as beef, lamb, chicken, pork and bacon, and eggs. Protein has repeatedly been shown to increase daily metabolism by 80 to 100 calories per day.

… appetite suppression and fat oxidation were higher on a high-protein diet without than with carbohydrates exchanged for fat.

Source: Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women.

Assorted Raw VegetablesEat Fat and Vegetables

Eating vegetables does significantly improve your insulin resistance, therefore helping you to lose weight naturally.

Fat sources include coconut oil, butter, tallow, olive oil and avocado oil. Vegetable sources include celery, spinach, kale, broccoli, cauliflower, cabbage, Swiss chard, lettuce, cucumber, Brussels sprouts among others.

Bonus: Eat Avocados! 

There are eight preliminary clinical studies showing that avocado consumption helps support cardiovascular health. Exploratory studies suggest that avocados may support weight management and healthy aging.

Source: Hass Avocados Composition and Potential Health Benefits

ExerciseExercise regularly

Physical activity is essential for keeping your body healthy and active. You can either go to the gym regularly and with the help of a trainer work out an exercise regime suitable for you. Combine lifting weights with cardio workouts such as swimming, jogging, running or walking.

30 minutes of vigorous activity every day is sufficient for you to benefit by burning additional calories and suppressing your appetite. You derive maximum benefits from exercising regularly and consistently. Pair up with an exercise buddy to keep you motivated and accountable.

 Diet+aerobic exercise resulted in significantly greater weight loss than diet alone in 50% of trials.

Source:  Does the Method of Weight Loss Effect Long-Term Changes in Weight, Body Composition or Chronic Disease Risk Factors in Overweight or Obese Adults? A Systematic Review

Portion ControlPortion Control

It is not typically necessary to maintain the count of how many calories you are consuming every day. As long as you stick to healthy protein sources, low-fat sources and lots of vegetables, all you need to keep track of is your portion levels. Use smaller plates when serving food and eat your food more slowly which helps you fill up more and reduces overeating.

Trying to limit your daily consumption of carbs, sugars, and calories can help you lose weight quickly. Try to limit your daily carbs to 100, 75, 50 – depending on your tolerance levels.

TipTry using a smaller plate, as it helps you portion control.

Sleep and ObesityA good night sleep

There are important reasons for a good night sleep for fat loss. More sleep means less stress which reduces appetite. Higher stress levels also increase abdominal fat, so more sleep reduces waistlines. Good sleep enhances growth and repair of muscles. Good sleep gives us more energy and reduces sensitivity to insulin. Get at least 7 to 9 hours per day to help stave off obesity. 

Sleep deprivation also impacts our hunger hormones which signal to your brain to eat more.

Cross-sectional studies from around the world show a consistent increased risk of obesity amongst short sleepers in children and adults.

SourceMeta-Analysis of Short Sleep Duration and Obesity in Children and Adults

Healthy BreakfastEat breakfast every day

This has been shown to reduce calorie intake by lowering your cravings throughout the day. Studies have been shown that eating breakfast is an important factor to losing weight. People who tend to skip breakfast tend to weigh more than those who consume a healthy breakfast. This is because a nourishing breakfast maintains your metabolism at a stable level helping you burn more calories during the day.

Eat high-protein generous breakfast should satiate you throughout the day. 

… a protein-rich breakfast might be an effective strategy to improve appetite control in young people.

Source: The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in ‘breakfast-skipping’ adolescents.

Sugar Sweetened BeveragesAvoid sugary drinks and fruit juice

High sugar levels distort your metabolism and stores up fat. Stick to whole fruits and vegetables. Minimize consumption of highly processed foods as they are typically high in sugar, fat, sodium and calories. This one should be obvious, as drinking one soda per day is equal to 50 pounds of sugar per year.Yikes!

Clearly, there is some compensation for this liquid energy, although it does appear that beverages may be tipping the body weight balance in favour of weight gain, with Sugary Sweetened Beverages and possibly also Alcoholic Beverages playing a role.

SourceBeverage Consumption: Are Alcoholic and Sugary Drinks Tipping the Balance towards Overweight and Obesity?

Drink More WaterDrink More Water Between Meals and Before Meals

Drinking water half an hour before meals have been shown to increase weight loss by 44% over three months. Drinking water will induce the feeling of fullness, that is similar to restrictive weight loss procedures, thereby by reducing caloric intake.

Plus drinking water has significantly more benefits, including mood increase and more.

Thus, when combined with a hypocaloric diet, consuming 500 ml water prior to each main meal leads to greater weight loss than a hypocaloric diet alone in middle-aged and older adults.

SourceWater consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults.

Quit SmokingQuit smoking

Losing weight is not just about dropping the pounds but is about achieving optimum overall health for your body. Stopping harmful habits such as smoking helps to sustain and enhance your healthy diet and exercise progress.

Smoking is associated with weight loss, but it can dampen your cardiovascular health, thereby hurting your ability to lose weight.

Although smoking is associated with weight loss

SourceDo E-cigarettes induce weight changes and increase cardiometabolic risk? A signal for the future.

Salty FoodAvoid buying salty snacks

When you do your grocery shopping, avoid stocking up your favorite snacks. Instead, when you do get that craving for a candy bar or a bag or chips, you have to walk to the store to get it. This inconvenience is an excellent way to manage your cravings.

Salty food is directly related to weight gain and obesity. 

A high sodium intake markedly increased the obesity risk in variants of GRK4 A486V regardless of sex.

Source: Gender-Based Differences on the Association between Salt-Sensitive Genes and Obesity in Korean Children Aged between 8 and 9 Years

VegetablesIncrease your vegetables

Adding vegetables to the food that you love is a great way to reduce your appetite for desserts or extra dishes. Having a pizza topped with green peppers and arugula instead of pepperoni helps you become full more quickly.

Vegetables help to restrict diet and aid in weight loss. 

Data from this study also suggest the potential of using a low sodium vegetable juice in conjunction with a calorie restricted diet to aid in weight loss in overweight individuals with metabolic syndrome.

Source: Weight loss in individuals with metabolic syndrome given DASH diet counseling when provided a low sodium vegetable juice: a randomized controlled trial

More Ways to Lose Weight Quickly that Are Backed By Science

Weight Loss Tips

Choose weight-loss friendly foods

There are certain foods that help promote and facilitate faster weight loss than others. Include such foods as these in your diet: boiled potatoes, tuna, lean beef and chicken breast, leafy vegetables, eggs, fruit, coconut oil, apple cider vinegar among others.

Eat protein in every meal

Studies have shown that including a high-quality protein in every meal helps to reduce body fat while maintaining muscle mass in your fat loss efforts. It is critical to maintaining muscle because it helps the body to burn more calories. Leucine which is an amino acid found in protein is essential to protecting muscle during weight loss.

Too much protein can cause undue stress on your kidneys so ensure that you consume only healthy sources of protein such as poultry, fish, lean meat, eggs, beans, nuts and low-fat dairy.

Eat smaller several meals.

Instead of eating three large meals, eat four to five smaller meals in a day to help you control your hunger and cravings.

Eat your food slowly.

Take your time when eating your meals. Savor each bite and pause in between bites. Eating slowly helps you become more conscious of what you are eating and prevents overeating. You also fill up faster.

Eat healthy instead of dieting.

Diets do not work out in the long term. They are stressful, and often people tend to add more weight after the diet is over. Focus on nourishing your body with healthy regular meals instead of depriving your body.

Turn your happy hour into a healthy hour

Swap your after-work local pub sessions for jogging or running.

Increase your calcium.

Increasing your calcium intake has been shown to speed up fat loss while at the same time fortifying your bones and reducing the risk of osteoporosis.

Cravings and late night eating

Studies have linked cortisol to cravings for fat and sugar. Cortisol acts by binding the receptors in your brain that control your food intake making you susceptible to emotional eating.

The best way to combat cravings is to prepare for them. Identify your triggers, e.g., upcoming deadlines, the commute from the office to home, etc. and stock up on healthy snacks.

Keep a food journal

Maintaining a food journal on everything that you put in your mouth is an excellent way to track how much you consume, your daily physical activities and your emotional triggers towards food.

Writing it down is an objective way to identify habits and patterns that you didn’t realize you have or that you typically tend to ignore. This information provides an important way to keep you on track and help avoid overeating and under activity. Some Apps can help you keep a digital journal on your phone which also provides daily and weekly feedback on your food intake and calories spent.

Tweak Your Lifestyle

Making healthy choices that are geared towards improving your overall health need not be drastic life-altering changes. Little steps each day to accumulate into a healthy habit that does show results. Swap your all-or-nothing approach to incorporating one or two healthy habits every day such as walking 20-30 minutes every day or opting for a healthy sandwich and fruit for your lunch instead of a high-carb meal.

Need Additional Weight Loss?

If you’re looking to lose more than 20 lbs? This article may not make a meaning difference if you’re looking to lose 30, 40, 50 or even more weight loss. If you’re looking to lose weight, and if you have a BMI of 30 or more, you may be eligible for weight loss surgery.

Weight loss surgery is a powerful, proven tool for substantial weight loss. It’s been shown to cure obesity and reduce and resolve co-morbidities and other issues like type 2 diabetes, hypertension, high cholesterol, sleep apnea, heart disease and more. One weight loss surgery, gastric sleeve surgery, is shown to be highly effective for weight loss with minimal complications and side effects.

Renew Bariatrics is a Weight Loss Surgery Firm Providing Surgery in Mexico. Learn more about our affordable weight loss surgery offerings today.

Please talk to your doctor before making any changes because of this article. Anything described here should be consulted with your physician before making any changes, as it has the potential to interact with your medication.

This article is based on scientific evidence, written by experts and fact checked by experts.

Our editorial team strives to present both sides of the argument with in-depth analysis and links to resources.

This article contains scientific and health-related references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.