ALL WAYS TO LOSE WEIGHT NATURALLY AT HOME......

 

There are strategies to help you lose weight safely if recommended by your doctor, although losing weight isn't always the answer to health problems. A consistent weight loss of 1 to 2 pounds per week is recommended for the best long-term weight control.

However, many weight loss diets leave you feeling hungry or unsatisfied or cut out important food groups and are not sustainable. These are the main reasons why it might be challenging for you to maintain a healthier eating pattern.

Everyone has different requirements, so you may find that some eating habits and advice are more effective than others.

If you stick to a low-carb or low-calorie diet, you may find that you can lose weight.

3 WAYS TO LOSE WEIGHT FASTLY

How to lose weight in 3 easy steps

1. Limit refined carbohydrates

One way to lose weight fast is to cut back on sugars and starches or carbohydrates. This could be with a low-carb eating plan or cutting down on refined carbs and replacing them with whole grains.

When you do this, your hunger levels will decrease and you'll generally end up eating fewer calories ( 1Trusted Source ).

With a low-carb diet plan, you use stored fat for energy instead of carbohydrates.

If you choose to eat more complex carbohydrates, such as whole grains, along with a calorie deficit, you'll benefit from the higher fiber content and digest them more slowly. This will make them fuller for your satisfaction.

A 2020 study confirmed that a very low-carb diet was beneficial for weight loss in the elderly population (2Trusted Source).

Research also suggests that a low-carb diet can reduce your appetite, which can lead to you naturally taking in fewer calories without even thinking about it or feeling hungry (3).

Note that the long-term effects of a low-carb diet are still being researched. It can also be difficult to follow a low-carb diet, which can lead to yo-yo dieting and less success in maintaining a healthy weight.

A low-carb diet has potential drawbacks that may lead you to another method. Reduced-calorie diets can also lead to weight loss and are easier to maintain over a longer period of time.

If you choose a diet focused on whole grains instead of refined carbohydrates, a 2019 study correlated a high intake of whole grains with a lower body mass index (BMI) (4Trusted Source).

To determine the best way to lose weight, consult your doctor for recommendations.

SUMMARY

Limiting refined carbohydrates can help curb your appetite, lower your insulin levels, and help you lose weight.

But the long-term effects of a low-carb diet are not yet known. A reduced calorie diet could be more sustainable.

2. Eat protein, fat and vegetables

Try to include a variety of foods at each meal. To balance your plate and help you lose weight, your meals should include:

source of protein

source of fat

vegetables

a small portion of complex carbohydrates such as whole grains

To see how you can build your meal, check out:

this low-carb diet

this low-calorie diet

these lists of 101 healthy low carb recipes and low calorie foods

Protein

Eating the recommended amount of protein is essential for maintaining your health and muscle mass while losing weight (5).

Evidence suggests that eating enough protein can improve cardiometabolic risk factors, appetite, and body weight ( 6Trusted Source , 7Trusted Source , 8Trusted Source ).

In general, the average man needs about 56-91 grams per day and the average woman needs 46-75 grams per day, but many factors affect protein needs. Here are some guidelines to help you figure out how much protein to eat without eating too much ( 9 Trusted Source , 10 Trusted Source ):

0.8 g/kg body weight

1-1.2 g/kg body weight for people aged 65 years and older

1.4-2g/kg body weight for athletes

Diets high in protein can also help reduce cravings and snacking by helping you feel full and satisfied (11).

Healthy sources of protein include:

meat: beef, chicken, pork and lamb

fish and seafood: salmon, trout, sardines and shrimp

egg

plant proteins: beans, legumes, quinoa, tempeh and tofu

Vegetables

Don't be afraid to fill your plate with leafy greens. They are packed with nutrients and you can eat a large amount without significantly increasing your calories and carbs.

All vegetables are rich in nutrients and healthy foods to add to your diet, but some vegetables such as potatoes, sweet potatoes, winter squash and corn are higher in carbohydrates.

These vegetables are considered complex carbohydrates because they contain fiber, but you may want to keep serving size in mind when adding these vegetables to your plate.

Vegetables that contain more:

broccoli

cauliflower

spinach

tomatoes

cabbage

Brussels sprout

cabbage

Swiss chard

salad

cucumber

peppers

Healthy fats

Don't be afraid to eat fats.

Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great choices to include in your diet. Nuts, seeds, olives and avocados are also tasty and healthy additions.

Other fats, such as butter and coconut oil, should only be used in moderation due to their higher saturated fat content (12).

SUMMARY

Try to build each meal with a source of protein, a healthy source of fat, complex carbohydrates and vegetables.

Green leafy vegetables are a great way to round out a meal that is low in calories and high in nutrients.

3. Move your body

Exercise, while not necessary for weight loss, can help you lose weight faster. Lifting weights has particularly good benefits.

Lifting weights will burn calories and help prevent your metabolism from slowing down, a common side effect of weight loss 

Try strength training three to four times a week. If you are new to lifting weights, a trainer can help you get started. Make sure your doctor knows about any new exercise plans as well.

If lifting weights is not an option for you, doing some cardio exercises such as walking, jogging, running, cycling or swimming is very beneficial for weight loss and overall health.

Both cardio and weight lifting can help with weight loss and offer many other health benefits.

SUMMARY

Resistance training, such as weightlifting, is a great way to lose weight. If this is not possible, cardio training is also effective.

Choose what is sustainable for you.

What about calories and portion control?

If you choose a low-carb meal plan, there's no need to count calories as long as you keep your carb intake low and eat mostly low-carb proteins, fats, and vegetables.

If you find that you're not losing weight, you may want to track your calories to see if that's contributing.

If you're sticking to a calorie deficit to lose weight, you can use a free online calculator like this one to estimate your calorie needs.

You can also download easy-to-use calorie counters for free from websites and app stores. Here is a list of 5 calorie counters you can try.

Note that eating too few calories can be dangerous and less effective for weight loss. Aim to reduce calories by a sustainable and healthy amount based on your doctor's advice.