Science-Backed Tips to Lose Weight Fast and Sustainably

How to Lose Weight in 6 Simple Steps

1. Eat Protein, Fat, and Vegetables

   Aim to include a variety of foods at each meal. To balance your plate, your meals should include protein, fat, vegetables, and complex carbohydrates.

The recommended daily intake varies by age. Adults should aim for 5 to 7 ounces of protein, 2 to 5 cups of vegetables, 22 to 44 grams of healthy oils, and 5 to 10 ounces of grains. For children and adolescents, these amounts are adjusted based on growth and nutritional needs.

Protein: Consuming enough protein helps preserve muscle mass while losing weight. It also reduces cravings and promotes satiety.

Examples of protein-rich foods:

• Lean ground beef: 20.8 g per 100 g

• Skinless chicken breast: 23.2 g per 100 g

• Black beans: 21.6 g per 100 g

• Lentils: 9.02 g per 100 g

Vegetables: All vegetables provide essential nutrients. Aim for about 2.5 cups per day. Examples include:

• Leafy greens

• Tomatoes

• Bell peppers

• Green beans

• Squash

Be mindful of starchy vegetables like potatoes, sweet potatoes, and corn, as they contain more carbohydrates.

Healthy Fats: Healthy fats like olive oil, avocado, nuts, and seeds are beneficial, but moderation is key.

Examples of foods rich in healthy fats:

• Almonds (100 g): 49.9 g fat (3.8 g saturated fat)

• Sunflower seeds (100 g): 56.1 g fat (5.4 g saturated fat)

• Green olives (100 g): 15.3 g fat (2 g saturated fat)

• Avocados (100 g): 14.7 g fat (2.1 g saturated fat)

Butter and coconut oil should be consumed in moderation due to high saturated fat content.

2. Move Your Body

   The Physical Activity Guidelines recommend combining cardio and weight training for optimal health. Cardio workouts include walking, jogging, cycling, and swimming. Consult a doctor before starting a new exercise plan.

3. Eat More Fiber

   Fiber supports weight loss by increasing satiety and stabilizing blood sugar.

Examples of fiber-rich foods:

• Oats: 10.4 g per 100 g

• Chickpeas: 5.9 g per 100 g

• Bananas: 2.2 g per banana

• Brussels sprouts: 2.6 g per 100 g

• Quinoa (cooked): 2.8 g per 100 g

4. Eat Mindfully

   Mindful eating involves:

• Eating slowly

• Recognizing true hunger vs. emotional cravings

• Cooking colorful meals to enhance satisfaction

Slowing down allows your brain to register fullness, preventing overeating.

5. Stay Hydrated

   Drinking water supports weight loss by reducing appetite and enhancing fat burning. Opt for water or low-calorie drinks over sugary beverages.

6. Get Plenty of Sleep

   Sleep deprivation is linked to higher body weight and hormone imbalances affecting appetite. Aim for at least 7 hours of quality sleep per night.

What About Calories and Portion Control? You don’t always need to count calories if you follow a balanced diet. However, tracking calories can help if weight loss stalls. Ensure you reduce calories sustainably based on medical advice.

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