How to Lose Weight Fast: 3 SimpleSteps, Based on Science

​There are many ways to lose a lot of weight fast. However, most of them will make you hungry and unsatisfied. If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

The plan outlined here will:

  • Reduce your appetite significantly.
  • Make you lose weight quickly, without hunger.
  • Improve your metabolic health at the same time.

Here is a simple 3-step plan to lose weight fast.

1. Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight ( 1 , 2 ). It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women ( 3). The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry. Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger ( 4 ). Put simply, lowering your insulin puts fat loss on “ autopilot. ”
2. Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

The importance of eating plenty of protein can not be overstated. This has been shown to boost metabolism by 80 to 100 calories per day ( 5 , 6 , 7).

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet ( 8 , 9 ). When it comes to losing weight, protein is the king of nutrients .

Period.
3. Lift Weights 3 Times Per Week
You don’t need to exercise to lose weight on this plan, but it isrecommended. The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice. By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight ( 14 , 15 ). Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat ( 16 ).

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

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