Here are the top 10 tips to lose weight quickly
Eat a protein-rich breakfast.
Eating a high-protein breakfast may reduce food cravings and calorie intake throughout the day (16Trusted Source, 17Trusted Source).
Avoid sweet drinks and fruit juices.
These are some of the most important things you can put in your body (18, 19).
Drink water before meals.
One study showed that drinking water half an hour before meals increases weight by 44% within 3 months (20Trusted Source).
Choose weight loss-friendly foods.
Some foods are better for weight loss than others. Here is a list of 10 healthy foods for weight loss.
Eat soluble fiber.
Studies show that soluble fiber can promote weight loss. Fiber supplements such as glucomannan may also help (21Trusted Source, 22Trusted Source).
Drink coffee or tea.
Caffeine increases your metabolism by 3-11% (23Trusted Source, 24Trusted Source, 25Trusted Source).
Base your diet on whole foods.
They are healthier, more filling and more satisfying than processed foods.
Eat slowly.
Eating quickly can lead to weight gain over time, while eating slowly makes you feel full and increases weight loss hormones (26, 27Trusted Source).
Weigh yourself every day.
Studies show that people who lose weight are more likely to keep the weight off again.
Food and staying away from it for longer periods (28 reliable sources, 29 reliable sources).
Get good sleep.
Sleep is an important causal factor, and poor sleep is one of the biggest risk factors for weight gain (30).
For more tips on losing weight, read 30
Natural weight loss tips here.
How quickly do you lose weight?
In the first week of the diet plan, you may sometimes lose 5 to 10 pounds (2.3 to 4.5 kg), and then maintain a steady weight loss.
If you are new to dieting, you may lose weight. The more weight you have to lose, the faster you will lose it.
For the first few days, you may feel a little embarrassed. Your body is used to eating carbohydrates, and it may take some time to get into the habit of burning fat instead.
Some people experience “keto flu” or “low carb flu.” This usually goes away within a few days.
After the first few days, most people feel great, with more energy than before.
In addition to losing weight, a low-carb diet can improve your health in several ways:
Blood sugar levels decrease significantly on low-carb diets (31)
Triglycerides are reduced (32Trusted Source)
Reduces bad cholesterol (LDL) (33, 34)
Increases good cholesterol (HDL) (35Trusted Source)
Significantly improves blood pressure (36, 37)
A low-carb diet can be as simple as a low-fat diet.
minimum
By reducing carbohydrates and lowering insulin levels, you will feel less hungry and have less appetite. This eliminates the main reasons why it is difficult to maintain a weight loss plan.
According to this plan, you can eat healthy food until you feel full and lose a significant amount of fat. The initial drop in water weight can cause the scales to tip over within a few days. It takes more time to lose fat.
Studies comparing low-carb and low-fat diets show that even a low-carb diet can make you lose two to three times more than a typical low-fat, calorie-restricted diet (38, 39, 40).
If you have type 2 diabetes, talk to your health care provider before making changes, because this plan may reduce your need for medication.
If you want to try a low-carb diet, consider cooking 7 healthy low-carb meals that you can cook in 10 minutes or less.