essay on how to lose weight fast

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• J Obes Metab Syndr
• v.30(1); 2021 Mar 30

Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance

Ju young kim.

Department of Family Medicine, Seoul National University Bundang Hospital, Seongnam, Korea

Obesity has become one of the most important public health problems worldwide, which suggests the need for evidence-based dietary strategies for weight loss and its maintenance. Weight management depends upon complex factors such as amount of food eaten, type of food eaten, and timing of meals. In this review, we identified evidence-based dietary strategies for weight management based on these three components. An energy deficit is the most important factor in weight loss. A low-calorie diet with a low fat or carbohydrate content has been recommended; however, in some cases, a very-low-calorie diet is required for a short period. Some macronutrient composition-based diets, such as the ketogenic diet or high-protein diet, could be considered in some cases, although the potential risks and long-term effectiveness remain unknown. Meal timing is also an important factor in weight management, and higher-calorie breakfasts in combination with overnight fasting may help to prevent obesity. Our review indicated that there is no single best strategy for weight management. Hence, strategies for weight loss and its maintenance should be individualized, and healthcare providers must choose the best strategy based on patient preferences.

INTRODUCTION

More than 650 million adults worldwide suffer from obesity, and the prevalence of this condition has increased rapidly during the past 50 years. 1 Obesity has become one of the most important public health problems globally and is strongly associated with type 2 diabetes mellitus (T2DM); cardiovascular diseases including myocardial infarction and stroke; osteoarthritis; obstructive sleep apnea; depression; and some types of cancer, such as breast, ovarian, prostate, liver, kidney, and colon cancer. 2 , 3

Optimal diets for weight management have been a topic of debate not only among researchers, nutrition experts, and healthcare professionals, but also among the general public. 4 , 5 According to a meta-analysis of several diet programs, calorie restriction was the primary driver of weight loss, followed by macronutrient composition. 6 Another study examined the effects of popular diets without specific calorie targets and showed that the Atkins diet resulted in clinically meaningful weight loss after 6 months. 7 In contrast, another review revealed that the Atkins, Weight Watchers, and Zone diets resulted in modest and similar long-term weight loss after 1 year. 8 Recently, intermittent fasting and time-restricted eating have become popular and seem to be effective for weight loss. 9 However, several questions remain unanswered. Does a high-protein diet aid in weight loss and maintenance? Can a ketogenic diet burn fat? Do carbohydrates increase abdominal fat? Can intermittent fasting help one lose weight? New dietary information has only added to the current confusion due to several controversial dietary regimens, and there is no clear guidance on the optimal diet for weight loss.

Obesogenic environments and biological and psychological factors all contribute to obesity. 10 However, obesogenic environments, including social determinants, cultures, and food supply systems, are challenging to modify. Therefore, dietary interventions remain the cornerstone of weight-management strategies, and pharmacologic and surgical interventions also aim to improve dietary management.

Complex factors shape and influence diets, especially for weight management. However, amount of food eaten, type of food consumed (macronutrient composition), and meal timing of meals are the key components of weight-management strategies. In this review, we discuss several evidence-based dietary interventions for weight loss and weight-loss management based on these components.

AMOUNT OF FOOD INTAKE

Low-calorie diet vs. very-low-calorie diet.

The key component of diets for weight loss and weight-loss maintenance is an energy deficit. Under the “calories-in, calories-out” model, dietary management has focused on the concept of “eat less, move more,” and patients have been advised to consider and calculate their calorie balance whenever they eat. However, energy intake and energy expenditure are dynamic processes influenced by body weight and influence each other. 11 Thus, interventions aimed at creating an energy deficit through the diet are countered by physiological adaptations that resist weight loss.

A low-calorie diet involves consumption of 1,000–1,500 calories per day; deficits of 500–750 calories per day have been used for weight loss and are recommended by many obesity societies and guidelines. 12 - 15 Low-calorie diets typically restrict fats or carbohydrates, neither of which has been determined to be more important for weight loss if only a calorie deficit occurs. The 2018 the Diet Intervention Examining The Factors Interacting with Treatment Success (DIETFITS) study found no significant differences in weight loss between low-fat and low-carbohydrate diets. 16 However, meal planning and preparation take effort, and weight-loss maintenance requires a sustained low-calorie diet. Moreover, metabolic adaptations to decrease energy expenditure can lead to a plateau with this type of diet, which individuals may misinterpret as “failure” due to “lack of willpower.”

Traditionally, a very-low-calorie diet (VLCD), which provides <800 kcal a day, is not recommended for routine weight management and should only be used in limited circumstances along with medical monitoring according to obesity guidelines. 12 However, a recent review suggested that a VLCD used in combination with behavioral programs can provide greater long-term weight loss than behavioral programs alone, and that it is tolerable and has few adverse effects. 17 Additionally, a VLCD with meal replacement is effective for achieving diabetes remission in individuals with obesity lasting for at least 2 years. 18 , 19 Another form of the VLCD—the very-low-calorie ketogenic diet (VLCKD)—has been proposed as a promising option for significant weight loss in a short duration of time and stability for 2 years. 20 The VLCKD consists of very-low-calorie (<700–800 kcal/day) and low-carbohydrate (<30–50 g/day) intake along with adequate protein consumption (equivalent to 0.8–1.2 g/day/kg of ideal body weight) for a short period, followed by a gradual switch to a low-calorie diet. The VLCKD program is recommended by the Italian Society of Endocrinology in cases of severe obesity, sarcopenic obesity, obesity associated with T2DM, hypertriglyceridemia, and hypertension. 21 However, this program is contraindicated in pregnant women; those with type 1 diabetes mellitus (T1DM), kidney failure, or cardiac arrhythmia; and older patients with frailty.

Meal replacements

Meal replacements include not only products marketed as soups, shakes, and bars, but also portion-controlled, ready-made meals. Meal replacements are used instead of “normal” food for one or more meals to reduce the daily calorie intake. Meal replacements can be useful for calorie control because people tend to overestimate or underestimate the amount of calories in food. 22 A systematic review showed the usefulness of meal replacement in weight loss, demonstrating a mean difference of –2.22 to –6.13 kg compared with other diets involving support alone. 23 Despite their convenience and affordability, meal replacements are typically not successful for maintaining weight loss over a long duration.

In summary, evidence shows that an energy deficit is the most important factor for weight loss, but metabolic adaptations to decrease energy intake can also lead to reduced energy expenditure. Therefore, long-term strategies for inducing an energy deficit are needed. If traditional low-calorie diet programs do not work or when there is a need for significant weight loss, a VLCD and meal replacement diets can be useful options.

TYPES OF FOOD EATEN

Low-fat diet.

The strategy of reducing total fat intake is widely used for weight loss because a single gram of fat contains more calories than a gram of carbohydrates or protein. A low-fat diet usually consists of a dietary composition of fat ranging from very low (≤10% of calories from fat) to more moderate (≤30% of calories from fat and <7%–10% from saturated fatty acids). 24 However, randomized trials have failed to demonstrate better weight-loss maintenance by reducing energy intake from fat than other dietary interventions. 25 The results of a meta-analysis did not support use of low-fat diets over other dietary interventions for long-term weight loss. 26

In another study, although low-density lipoprotein cholesterol (LDL-C) level was reduced among individuals with obesity who followed a low-fat diet, triglyceride level increased and high-density lipoprotein cholesterol levels decreased. 27 Another review revealed that diets high in fat and saturated fatty acids could have unfavorable effects on the gut microbiota and are associated with an unhealthy metabolic state. 28 Consuming large amounts of energy-dense foods with a high saturated fatty acid content can cause dysbiosis in the gut and is associated with obesity and low-grade chronic inflammation. 29 Thus, diets low in saturated fatty acids, as well as those supplemented with good-quality fat and fibers, are a reliable and healthy strategy for people with obesity to achieve weight management and to prevent some types of cancer (including colorectal cancer and breast cancer)30,31 when combined with total calorie restriction.

Low-carbohydrate diet

Although an energy deficit is the most important way to lose weight, weight regain after successful weight loss is very common and may seem inevitable. Thus, alternative dietary approaches for weight loss and its maintenance have become an area of interest among researchers and healthcare professionals.

Low-carbohydrate (low-carb) diets have been widely used not only for weight reduction, but also to manage T2DM; many randomized controlled trials have been conducted. 32 , 33 A low-carb diet is defined as a carbohydrate intake below the lower boundary of the macronutrient distribution range for healthy adults (45%–65% of total daily energy)34 and encompasses a range of carbohydrate intake from 50–130 g/day or 10%–45% total energy from carbohydrates. 35 , 36 With carbohydrate intake <10% (or <20–50 g/day), nutritional ketosis can occur; this type of diet is called a ketogenic diet. In this situation, daily protein intake is usually 0.8–1.5 g/kg of ideal body weight to preserve lean body mass. 37

A systematic review and network meta-analysis that compared 14 dietary macronutrient patterns showed that most macronutrient diets resulted in modest weight loss over 6 months, but weight reduction and improvements in cardiometabolic factors largely disappeared after 12 months. 38 A review of macronutrient pattern-based diets without specific calorie targets suggested that the Atkins diet, which involves low carbohydrate intake and high protein intake, was effective for clinically meaningful weight loss at 6 and 12 months post-initiation. 7 Moreover, a recent review showed that the Mediterranean diet provided the strongest and most consistent benefits for both weight loss and improvement in cardiometabolic parameters. 39 It should be noted that adequate protein intake is extremely important in calorie restriction for preservation of muscle mass 40 regardless of diet.

Ketogenic diet

Ketogenic diet is characterized by an extreme reduction in carbohydrate intake (<50 g/day) and a relative increase in the proportions of protein and fat. 41 Ketogenic diets may decrease appetite and increase lipolysis, which may result in greater metabolic efficiency for fat consumption and can provide the same thermic effects as proteins. 41 There are several types of carbohydrate-restricted diets, some of which limit carbohydrates to certain levels without restricting dietary protein and fat (such as the Atkins diet), whereas others allow moderate carbohydrate intake as well as moderate protein and fat intake. 37

In one study, ketogenic diet showed mixed effects on LDL-C level and was not superior to other dietary interventions for weight loss. 37 Ketogenic diet can suppress hunger during calorie restriction and may have some therapeutic effects on T2DM, polycystic ovary syndrome, and cardiovascular and neurological diseases. However, more evidence is required to confirm its effectiveness and safety. 37 , 41 , 42 Similar to VLCKDs, ketogenic diet is contraindicated in pregnant women; those with T1DM, kidney failure, or cardiac arrhythmia; and in older patients with frailty.

High-protein diet

High-protein diet has been popularized as a promising tool for weight loss because it improves satiety and decreases fat mass. 43 Dietary guidelines for adults recommend protein intake of 46–56 g or 0.8 g/kg of ideal body weight per day. 44 Thus, if dietary protein consumption exceeds 0.8 g/kg/day, it is considered a high-protein diet. Usually, a high-protein diet refers to an increased protein intake to 30% of the total daily calories or 1–1.2 g/kg of the ideal body weight per day. The Atkins diet has gained popularity as a non-energy-restricting, low-carbohydrate, high-protein, and high-fat diet. 45 In addition, diets high in protein with normal amounts of carbohydrates have been used to improve metabolic parameters. 46 Diets with higher protein intake can provide significant benefits to prevent weight regain. 47 A satiating effect is most significant with high-protein diets, and this effect helps decrease energy intake and maintain successful weight loss.

The thermic effect of food, which is called diet-induced thermogenesis, is increased energy expenditure that results from nutrient processing; these values are highest for protein. 48 Secretion of gut neuropeptides that induce satiation, such as glucagon-like peptide-1 or cholecystokinin, is increased in high-protein diets. 49 These types of diets also may help preserve lean body mass during weight loss. 50 A meta-analysis showed that protein supplementation can help preserve lean body mass in adults and older adults, although the effects on muscle strength and synthesis were less clear. 51

Some studies have indicated that high intakes of protein and fat can increase the risk of T2DM. 52 In addition, diets high in protein pose a potential risk to the kidneys due to their associated protein-induced acid loads, such as the sulfuric acid produced from oxidation of methionine and cysteine. 53 High-protein diets do not adversely influence kidney function in healthy adults, though they are associated with increases in serum urea level and urinary calcium excretion, which might be related to a higher risk of kidney stone formation. 54 Protein from red meat consumption may increase the risk of chronic kidney disease; in contrast, low-fat dairy proteins, fish, and seafood do not have such an effect; proteins from fruits and vegetables actually might be renal protective. 55 Considering that obesity is associated with chronic kidney disease and a high prevalence of subclinical chronic kidney disease, 56 long-term high-protein intake, especially from animal sources, should be closely monitored in patients with obesity. 57

Mediterranean diet

The Mediterranean diet involves high intake of fruits and vegetables, poultry, and fish and dairy products, and little to no consumption of red meat. 58 The effectiveness of the Mediterranean diet for weight loss and preventing cardiovascular disease is supported by sufficient evidence. 59 , 60 Its benefits may extend to the reduction in cancer risk and significant reduction in digestive cancer risk. 61 Additionally, adherence to a Mediterranean diet may improve cognitive function and decrease the risk of dementia, although the evidence supporting this association is weak to moderate. 62 One systematic review of the Mediterranean diet for long-term weight loss reported similar results to other diets despite greater weight loss than with a low-fat diet after 12 months. 63 Despite this finding, a recent review reported that the Mediterranean diet showed the strongest evidence for weight loss and improvements in cardiometabolic parameters ( Fig. 1 ). 39 The Mediterranean diet is food-based, nutrient adequate, and focused on vegetables, healthy fats, and fish; thus, it is a good strategy for maintaining long-term weight reduction.

Summary of the results reported by a meta-analysis of randomized controlled trials in adults according to dietary interventions. Green: evidence of a beneficial effect (i.e., a decrease in all outcomes except HDL-C); grey: no effect; red: evidence of a detrimental effect (i.e., an increase in all outcomes except HDL-C). The size of the circles reflects the number of unique meta-analyses available. BMI, body mass index; TC, total cholesterol; LDL-C, low-density lipoprotein cholesterol; HDL-C, high-density lipoprotein cholesterol; TG, triglycerides; HbA1c, glycated hemoglobin; BP, blood pressure; GI, glycemic index; GL, glycemic load; ER, energy restriction; DASH, Dietary Approaches to Stop Hypertension. Adapted from Dinu M, et al. Adv Nutr 2020;11:815-33, with permission from Elsevier. 39

Low-fat and low-carbohydrate diets are good options for initial weight loss; in some cases, a ketogenic diet could be a viable alternative. High-protein diets may be effective in weight loss maintenance, and the Mediterranean diet not only helps with weight loss maintenance, but also aids in improving cardiovascular risk factors, cognitive functions, and mood.

OTHER DIETARY STRATEGIES

Paleolithic.

The Paleolithic (Paleo) diet is also known as the hunter-gatherer diet, caveman diet, primal diet, or Stone Age diet; all these diets suggest that our bodies have not evolved to handle highly processed foods. 64 This diet follows the nutritional patterns of early humans who lived in the Paleolithic era, which began more than 2 million years ago and continued until about 10,000 years ago, when humans started to cultivate plants and domesticate animals. Estimates are that our ancestors took in 35% of their calories from fat, 35% as carbohydrates (mostly fruits and vegetables), and 30% from protein. 65 This diet advises consuming lean meat, fish, vegetables, fruits, and nuts while avoiding grains, dairy products, processed foods, and added sugar and salt. A review regarding the Paleo diet and its impact on cardiovascular risk factors suggested that it has favorable effects on lipid profile, blood pressure, and circulating C-reactive protein concentrations, but the evidence is not yet conclusive. 66 The Paleo diet emphasizes vegetables and unprocessed foods, but it is also high in saturated fats, which might increase the risk of cardiovascular disease.

Low glycemic index/glycemic load diet

The glycemic index (GI) is a measurement system that ranks foods according to effect on blood glucose level; the rates at which different foods raise blood glucose level are ranked in comparison with absorption of 50 g of pure glucose as a reference (GI=100). 67 A low-GI diet emphasizes exchanging high-GI foods for low-GI alternatives. Nothing is strictly forbidden with the low-GI diet, but high-GI foods such as white bread, bagels, cereals, mashed potatoes, pasta, and noodles should be replaced by low-GI foods. The low-GI diet offers benefits in managing T2DM and decreasing body weight. 68 However, one study found no differences in weight among low-GI diets and a diet based on healthy nutritional recommendations among overweight adolescent girls. 69 The low-GI diet also does not provide a complete nutritional picture and does not include recommendations for daily intake of fat, protein, or fiber.

Nordic diet

The new Nordic diet is based on unprocessed whole grains, high-fiber vegetables, fish, low-fat dairy foods, lean meat of all types (beef, pork, lamb), beans and lentils, fruit, dense breads, tofu, and skinless poultry. 70 This diet recommends more calories from plant foods and fewer from meat and more foods from the sea, lakes, and the wild countryside. It is based on whole and minimally processed foods and is high in both fiber and omega-3 fats. A systemic review showed that adherence to the Nordic diet significantly improved body weight. 71 However, these types of food may be not easily accessible or affordable for everyone and may make the diet difficult to maintain.

Vegetarian diet

There are many reasons to adopt a vegetarian diet for health. These diets can lower the risk of ischemic heart disease, T2DM, and cancer. 72 Vegetarian diets can reduce blood pressure, 73 lipid profiles, 74 and inflammatory biomarkers 75 and improve glycemic control 76 and other cardiometabolic risk factors. 77 This diet excludes meat, fish, and poultry, but there are many variations of the diet, including lactovegetarians and lacto-ovo-vegetarians. Dietary guidelines recommend vegetarian-patterned diets. 78 A systemic review suggested that vegetarian diets reduce mean body weight, but the studies are few and of variable quality. 79 Since fish and seafood are excluded, this diet is low in omega-3 fats.

Dietary approaches to stop hypertension

The Dietary Approaches to Stop Hypertension (DASH) diet was originally developed to lower blood pressure without medication, but it is now considered one of the healthiest eating patterns. 80 The DASH plan includes many vegetables, fruits, and grains with an emphasis on whole grains. Low-fat or non-fat dairy foods, pulses, nuts, seeds, lean meats, poultry, and seafood are also allowed. The diet limits sodium intake to 2,300 mg/day and can reduce the risk of cancer, 81 cardiovascular risk factors, 82 and both all-cause and cause-specific mortality. 83 The DASH diet also aids in losing weight, but the differences were relatively small. 84

The Portfolio diet is a vegan plan that emphasizes a “portfolio” of foods or food components that lower cholesterol. 85 When these foods are eaten together as part of a healthy diet, they presumably lower LDL-C better than any one of the portfolio foods could alone. To include a portfolio of cholesterol-lowering foods, the diet recommends daily consumption of 2 g of plant sterols, 50 g of nuts, 10–25 g of soluble fibers from plant foods, and 50 g of soy protein; meat, poultry, seafood, dairy, and eggs are not allowed. This diet also helps reduce LDL-C, 86 but its effects on weight loss were small (–0.8 kg to –1.2 kg). 87

TIMING OF MEAL CONSUMPTION

Intermittent fasting.

Recently, fasting has received interest not only from medical experts, but also from members of the general public with an interest in health. Intermittent fasting involves regular periods with no or very limited calorie intake. The three most widely used regimens are alternate-day fasting, 5:2 intermittent fasting (fasting or consuming 900–1,000 calories for 2 days each week), and daily time-restricted feeding (fasting for 16–18 hours a day). 88 The benefits of intermittent fasting come not only from reduction in calorie intake, but also from its effects on metabolic switching to reverse insulin resistance, strengthen the immune system, and enhance physical and cognitive functions. 88 Recent reviews on intermittent fasting have suggested that, as a weight-loss strategy, it could benefit patients with obesity and has effects comparable to daily calorie restriction. 89 However, little is known about the long-term sustainability and health effects of this type of fasting.

Intermittent fasting focuses on the time window of eating instead of calorie calculations or macronutrient composition, helping people to restrict food intake without having to count calories and to avoid late-night snacking. With this diet, careful attention should be paid to patients being treated with hypoglycemic agents because fasting might cause dizziness, general weakness, halitosis, headache, chills, and lack of concentration, although no serious adverse events have been reported. 89

Meal timing

Recently, much interest has focused on “when to eat.” Meal timing and the circadian rhythm have raised a novel issue in weight management. 90 Alterations in circadian rhythms produce biochemical, physiological, and behavioral circadian rhythm disruptions, which can be caused by the lack of change between day/night synchronization (such as being exposed to artificial light at night), eating at night, or a shift in time due to jet lag or shift work. 90 Eating late can cause circadian disruption, resulting in production of free cortisol, changes in daily rhythms of body temperature, decreased resting energy expenditure, and decreased glucose tolerance. 91 , 92 Thus, timing of meals could have serious implications not only for weight management, but also for development of cardiovascular disease. A recent review confirmed that skipping breakfast increased the risk of overweight and obesity. 93 Additionally, late-night eating was associated with obesity as well as metabolic syndrome. 94

The American Heart Association recommends distributing calories over a defined period of the day, consuming a greater share of the total calorie intake earlier in the day, and maintaining consistent overnight fasting periods. 95 Eating a high-calorie breakfast and overnight fasting could have positive effects on prevention of obesity, while intermittent fasting may help control calorie intake in people with obesity.

There is no single best strategy for weight management, although some evidence-based methods have been suggested ( Table 1 ). Reducing daily calorie intake is the most important factor for weight loss. Low-calorie recipes, especially those for low-fat or low-carbohydrate diets, have been suggested as the first dietary strategy, although in some cases, a VLCD is required for a short period. Except for energy deficit, there seems to be no significant difference between macronutrient composition-based diets. Improvement in cardiometabolic factors strongly depends on degree of weight loss. However, as in the Mediterranean diet, increasing consumption of fruits and vegetables and intake of healthy fats (including monounsaturated as well as polyunsaturated fats) can be a healthy strategy for weight loss and maintenance. Additionally, increased protein intake can help with weight loss maintenance.

Dietary strategies for weight loss

Eating breakfast and avoiding late-night eating should be considered important dietary strategies not only for weight loss, but also for metabolic health and are based on the physiologic clock. Time-restricted eating or intermittent fasting can be considered other options for weight loss and its maintenance. Maintenance of a low-calorie intake should be continued throughout an individual’s lifespan. Thus, the best diet for weight management is one that can be maintained in the long term. Healthcare providers should consult with patients before choosing the optimal diet strategy because successful weight loss and its maintenance depend on the patient’s choices, preferences, and long-term adherence to the diet plan.

CONFLICTS OF INTEREST

Ju Young Kim is the Editorial Board member of the Journal of Obesity & Metabolic Syndrome. However, she is not involved in the peer reviewer selection, evaluation, or decision process of this article. Otherwise, no other potential conflicts of interest relevant to this article were reported.

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How to lose weight fast: 5 easy evidence-based steps

• What is “fast” weight loss?
• Five simple steps
• Higher protein
• Moderate fat
• Meal planning
• Additional tips

Do you want to lose weight as quickly as possible? When it comes to fast weight loss, it’s important to take a healthy approach — one that promotes loss of fat, retention of muscle, and increases your likelihood of keeping the weight off.

After reading our new guide, you’ll be on your way to losing weight quickly in five simple steps.

What is “fast” weight loss?

Therefore, losing any more than 2 pounds (0.9 kilo) per week is considered “fast” weight loss. Yet for many people, that may not sound quick.

While losing 10 pounds (4.5 kilos) in a week may technically be possible for some — especially those who carry a lot of excess weight — it isn’t realistic for most of us.

What about severe calorie restriction?

What if you eat only 500 or 600 calories a day? Although drastically cutting calories can cause rapid weight loss, consuming far less than your body needs can be counterproductive.

So fast weight loss via severe calorie restriction may not be a good idea for many people.

Fast, healthy, sustainable weight loss

Is it possible to lose weight both rapidly and permanently? Yes, indeed.

Therefore, for fast weight loss that’s also healthy and sustainable, aim to lose fat without losing muscle.

In addition, several factors influence how quickly you can lose weight. Women typically lose weight more slowly than men. 7 And because metabolic rate tends to decline with age, older women may lose at a slower pace than younger men and women — despite putting in just as much effort, if not more.

Are you ready to start losing fat in a healthy way while enjoying delicious, nourishing food that prevents you from feeling hungry or deprived?

Below, you’ll find the simple steps to take to start losing weight quickly.

Five simple steps to fast weight loss

1. cut way back on carbs.

Start by eliminating foods high in carbs: sweets, bread, pasta, fruit, and similar foods . Going low carb can significantly speed up weight loss, for several reasons.

This impressive fat loss may be partly due to the drop in insulin levels that occur during keto eating. When insulin levels are low, your body is primed to burn rather than store fat. 11

How many carbs should you eat to lose weight quickly? Sticking to 20 or fewer grams of net carbs (total carbs minus fiber) per day may produce the fastest results. 13

But instead of counting every carb, you can simply choose foods from our ketogenic diet foods list below and avoid any foods that aren’t on it.

Note: Be sure to read our tips to avoid or minimize symptoms of the keto flu before going low carb.

Ketogenic diet foods – what to eat

Guide Are you not sure what to eat on a keto diet? Here you’ll find a quick food list and visual guide, showing you what to eat and avoid on keto.

2. Eat plenty of protein

Protein is an essential nutrient your body needs to survive and thrive. 14 In addition, boosting your protein intake may help speed up your weight loss.

Check out our list of top 10 high protein foods — which includes vegetarian options — to see how much protein your favorite foods provide.

Top 10 high-protein foods

Guide Are you getting enough protein? In this guide, we’ll share the 10 foods highest in protein and provide tips for including them in your own diet.

3. Keep fat intake moderate

When you’re trying to drop pounds or kilos quickly, eating less fat may seem to make sense.

However, it’s not a good idea to eat a diet that’s low in both carbs and fat. You’ll likely end up feeling deprived within a few days or weeks — and it certainly isn’t sustainable long term. 20 There’s no need to fear fat.

So don’t add large amounts of butter, heavy cream, or other fat to your food. Also, avoid or minimize your intake of fat bombs and similar treats that provide very little protein or other nutrients. 22

Instead, eat enough fat to add flavor and richness to your food but not so much that you feel stuffed. Let your body burn its stored fat rather than the fat you are eating.

Healthy fats on a keto or low-carb diet

Guide On a keto or low-carb diet, fat is your primary energy source, so choosing healthy types and eating the right amount is important. In this guide, we’ll tell you all about fat and help you make the best choices.

4. Go for non-starchy vegetables

The Atkins diet, which has helped millions of people lose weight, recommends eating two cups of leafy green vegetables and one cup of other low-carb vegetables every day. This advice is designed to produce fast weight loss during the initial stage of the diet.

In the 2007 A to Z weight loss trial, people who followed the Atkins diet lost an average of 10 pounds within the first two months — far more than people who followed the other three diets being studied. 24 Other studies have also reported rapid weight loss in participants who included several daily servings of low-carb vegetables. 25

While these studies don’t prove that the veggies caused the weight loss, they do show that low-carb, fiber-filled veggies can be part of a rapid weight loss diet.

How many low-carb vegetables should you eat? We recommend that you eat as many keto-friendly vegetables as you want while staying within your daily carbohydrate target. For many people, this will be about two servings per day, but a great deal of individual variation exists.

Keto vegetables – the best and the worst

Guide What vegetables can you have on a keto diet? There’s a simple rule: Above-ground vegetables are generally lower in carbs and are usually the best keto options.

5. Get some exercise, but don’t overdo it

However, getting regular exercise can provide benefits during weight loss.

While it’s good to engage in physical activity, working out vigorously for several hours every day isn’t necessary or advisable for weight loss and good health. Plus, making dramatic changes to both your diet and exercise routine at the same time can be overwhelming.

So try to lift weights, do push-ups, or perform other resistance exercise for 15 to 30 minutes a few times a week. Walk, run, dance, ride a bike, or do similar aerobic activity for 30 to 60 minutes on most days, if possible.

In short, aim to move your body in some way every day without forcing yourself to do more than you can comfortably handle.

How to lose weight

Guide Do you have trouble losing weight? Or would you like to lose faster? You’ve come to the right place. Get ready for weight loss without hunger.

Weight, health and happiness: striking the right balance

Guide Are you struggling to lose weight? Have you come here looking for tips to blast away belly fat or lose weight quickly and permanently? If these are your goals, you’re not alone.

Weight gain and menopause: 8 tips to win the battle of the middle-age bulge

Guide Are you a woman in your mid-40s to mid-60s? Have you found that your belly is getting thicker? Are you gaining weight no matter what you do?

Fastest Ways to Lose Weight

• Categories: Body Weight Loss

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How to Lose Weight Fast and Safely: Strategies From Dietitians

If you're looking to shed a few pounds, these are the best ways to lose weight quickly and safely.

This article is based on reporting that features expert sources.

How to Lose Weight Fast and Safely

More than 70% of American adults have obesity or are overweight, according to the Centers for Disease Control and Prevention. Those wanting to lose weight as fast as possible face an important question: How can you lose that weight quickly and safely?

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“The fastest way to lose weight is by creating a consistent calorie deficit with balanced meals and physical activity,” says Gaby Vaca-Flores, a registered dietitian and founder of Glow+Greens, a nutrition and skin care consultancy based in Santa Monica, California.

14 Strategies for Losing Weight Fast, According to Experts

1. consume protein at each meal..

"Eating enough protein will help you stay satisfied and resist the temptation to snack excessively between meals," says Mitzi Dulan, a registered dietitian and team nutritionist for the Kansas City Royals. She recommends calculating about 0.7 grams of protein for each pound of your current body weight to determine how much protein you should eat each day.

" Protein  also helps boost your metabolism, since it takes more calories to metabolize compared to fat and carbohydrates," she adds.

High-quality protein sources include:

• Chicken breast.
• Greek yogurt.
• Lentils and beans.
• Other  plant-based proteins , such as tofu, tempeh, nuts and seeds.

"Protein preserves muscle mass and is an important nutrient for weight loss," says Jessica Brown, a New York City-area certified fitness trainer and founder of The Glute Recruit, a personal training service. "Eating enough protein may even help you avoid regaining weight."

2. Eat hot soup before a meal.

Research suggests this tactic helps people eat less. That's probably because you can't eat hot soups fast, which gives your digestive tract time to send signals to your brain" that your getting full before you begin the next course. Choose a soup that is not cream based to save on fat and calories.

3. Don't eat heavily before bed.

It turns out it may also matter when you eat. Eating right before bedtime appears to decrease calorie burning and increase fat storage during sleep.

Dulan recommends avoiding eating any additional food after dinner. This adds calories, and it also keeps your body from burning the stored calories while you sleep.

“Late-night snacking is a problem for many people, especially when it's done mindlessly while watching TV or browsing the internet,” she says. Mindless eating tends to lead people to eat more. But stopping this habit can help you shed more weight more quickly.

If you’re truly hungry versus just craving something out of boredom or to accompany binge-watching your favorite show, then aim for whole foods that aren't processed and that are rich in protein and fiber to fill you up and keep your blood sugar stable throughout the night, recommends Ashley Bannister, a registered dietitian and coach with the nutrition app Noom in New York City.

Some healthy snack choices include:

• Air-popped popcorn.
• Apple slices with peanut butter.
• A cheese stick.
• A hard-boiled egg.
• Nonfat Greek yogurt .
• One-fourth cup of pistachios.

Listen to your body to know when you’re full.

4. Try a dash of chili pepper.

If you can stomach it, try a chili-laced appetizer right before your meal. It appears to have appetite suppressant activity. One study found that those who ate a chili-pepper-spiced food right before their meal ate less at the meal. Mix a teaspoonful of chopped chili pepper into mashed avocado, or sprinkle ¼ teaspoon of chili powder into chopped tomatoes for a predinner dip.

5. Exercise regularly.

Exercise is your biggest metabolism-boosting ally. Mix up the types of exercises and workouts you do to work all of your muscles and keep on a steady weight-loss trajectory.

But remember, you must stay consistent in getting regular workouts in. Aim for 30 to 60 minutes at moderate intensity per day, five times per week, per the U.S. federal guidelines for physical activity.

Strength training offers a variety of benefits for overall health and weight loss, such as toning and defining muscles and boosting your metabolism long after you leave the gym.

Dulan adds that if you’re short on time, “focus on your upper body . Your arms can show definition faster than larger muscle groups.”

While strength training helps preserve muscle mass and can help your body stay in a higher fat-burning mode long after you leave the gym, cardio should also have a place in your routine. “Cardio burns a high number of calories, helps condition the lungs and heart and supports muscle-building goals,” Brown says.

6. Get enough sleep.

Sleep  is a key component of sustainable weight loss. Not sleeping enough can encourage you to make less-healthy food choices and engage in late-night snacking. This can lead to a spike in cortisol levels .   Cortisol is a hormone that can encourage the body to preserve its fat reserves. Because sleep is so critical to health as well as weight loss, aim for seven to nine hours of sleep every night .

7. Skip calorie-bomb drinks.

Drink a couple hundred calories in a sugary smoothie, flavored coffee or any other sweetened beverage before lunch, and you'll still eat the same number of calories at your meal. It's not clear whether our stomachs actually feel fuller from solid food or whether we trick ourselves into thinking that we haven't actually "eaten," but try to eat your calories rather than drink them.

In addition, many drinks pack on calories without any nutritional value. Avoid calorie-packed drinks, such as:

• Coffee drinks with extra sugar and cream.

8. Stay hydrated.

Staying hydrated is important to weight loss, as sometimes the body mistakes thirst for hunger, so drinking water can help you feel fuller.

9. Keep track of your eating.

“ Writing down your food and beverage intake is critical to weight-loss success because it keeps you accountable,” Dulan says. “My clients often tell me their eating habits get worse when they stop logging their food intake.”

These days, you don’t have to tote around a notebook; there are dozens of apps available for your smartphone that can help you track your diet .

10. Fill up on veggies.

It's simple. Eat more vegetables . As long as they are not fried or swimming in oil and fat, vegetables are low in calories, provide great phytonutrients and contain lots of fiber to help you feel full and satisfied longer.

Before putting pasta, meat and more on your plate, fill half of your plate with fruits and vegetables (although the bulk should be veggies). Once you do that, overdoing it on portions or calories is pretty difficult.

11. Eat mindfully.

We aren't as good at multitasking as we tend to think – especially when food is in the mix. Distracted eating inhibits the brain's ability to effectively gauge how much you've eaten. Studies have found that simply walking while you eat causes us to eat significantly more later. Eating in front of your computer screen or television has the same effect. The same goes for emotional eating and binge eating.

Try to slow down and eat mindfully . Remember to take in a deep breath and check in with yourself before you start eating. Then, chew your food slowly and mindfully. It'll take you a few minutes longer to eat your meal, sure, but you'll have to take fewer snack breaks throughout the day.

12. Eat more fiber.

Fiber is, technically speaking, indigestible plant-based carbohydrates. Consuming plenty of fiber can help with weight loss  and weight loss maintenance. Research has found that among various dietary adjustments people made, increasing dietary fiber intake and decreasing total and saturated fat intake best predicted weight loss among people at high risk for Type 2 diabetes  after a year.

Some of the best high-fiber foods include:

• Beans and legumes, such as lentils,  chickpeas  and kidney beans.
• Nuts and  seeds .
• Broccoli, Brussels sprouts and other cruciferous vegetables.
• Berries , apples and other whole fruits with the skin left on.
• Carrots, beets, sweet potatoes and other root vegetables.
• Quinoa, oatmeal, barley,  brown rice  and other  whole grains .

13. Manage stress.

Stress can affect weight . Chronic stress can trigger food cravings , increase belly fat , cause insomnia and more – all of which play a role in weight management. Exercise, yoga, mediation and social support can help you manage your stress .

14. Slow and steady wins the race.

Youdim notes that "fast weight loss is often not durable weight loss because the strategies necessary to lose weight quickly are not sustainable. But, here's a plug for slow and steady wins the race: 2 pounds per week equals 8 pounds per month, which equals nearly 25 pounds in three months and 50 pounds in six months. Not too shabby, right?"

Make smart, sustainable changes , and you may be surprised just how quickly the pounds drop off.

What Is the Quickest Way to Lose Weight?

While it’s certainly possible to restrict calories enough to lose lots of weight in a week, Vaca-Flores says it’s not a good idea to choose the most extreme diet .

"Losing 1 to 2 pounds per week is a healthy, steady rate depending on how much weight you're trying to lose. Losing more than this in one week is usually dangerous," adds Brown.

While many people want to lose weight fast without exercise, it’s important to note that exercise can help you jumpstart weight loss and sustain it over the longer term; remember, muscle is more metabolically active than fat and can help you maintain your weight. As a 2021 review study in the journal iScience found, exercise is more important for longevity and health benefits than losing weight.

Bariatric or weight loss surgery and other types of medically supervised weight loss can help those with a lot of weight to safely and permanently shed pounds. These approaches aren’t always super-fast paths to success, though, and may require patience.

Some weight loss medications can help adjust the hormones affecting your rate of weight loss. Wegovy , for example, is an injectable medication that was recently approved by the FDA to support weight loss. Wegovy works on the GLP-1 hormone secreted in the gut, causing the stomach to slow its typical rate of emptying so you feel fuller longer after eating. It also suppresses appetite.

These are options you can discuss with your doctor. It’s important to note, however, that going on a powerful medication isn’t a quick fix to help you lose a lot of weight in two weeks to get ready for that upcoming high school reunion. Instead, it should be one piece of an overall, long-term lifestyle shift that can help you get to a healthy weight at a pace that’s safe for your body. Your doctor can help connect you with the right weight loss program for your needs and goals.

Risks of Fast Weight Loss

Losing weight quickly comes with risks. Losing weight too quickly can cause you to lose muscle and lower your metabolism . It can also set you up for nutrient deficiencies and other health issues, including dehydration and constipation.

“Although you may initially see fast results, a weight loss plateau may be waiting right around the corner due to the slow-down of your metabolism,” Vaca-Flores says.

This slow-down, also known as metabolic adaptation and sometimes called “starvation mode,” happens when rapid weight loss, aka a crash diet, tricks your body into thinking you’re starving. To compensate in a restricted calorie environment, the body adapts to using fewer calories each day to function. This leads to a slowing in metabolism, which makes it even more difficult to lose weight and ultimately leads to rebound weight gain.

Cutting calories too drastically also can lead to muscle loss, which further compounds the problem. Muscle is more metabolically active than fat, which means it burns more calories at rest than fat does. If your body starts breaking down muscle to fuel its basic functions, that can further slow your metabolism and make losing weight and keeping it off long term difficult.

Because the body wants to preserve weight, a slow approach to losing extra pounds is healthier than drastically slashing calories. “It's better to pace your weight loss by eating just enough calories to keep you at a deficit while still meeting most of your body’s energy needs," Vaca-Flores says. "This will help keep your metabolism working efficiently."

Determining the number of calories you need to eat to meet that rate of weight loss will depend on several factors, including your age, starting weight, activity level and sex.

“The Academy of Nutrition and Dietetics position statement on adult weight management recommends 1,200 to 1,500 calories per day for women and 1,500 to 1,800 calories per day for men to support weight loss.," says Candace Pumper, a staff dietitian with the Ohio State University Wexner Medical Center in Columbus. She notes, however, those guidelines are “not meant to substitute for professional nutritional advice or treatment. It’s recommended individuals follow the advice of their dietitian’s guidance regarding appropriate calorie intake, as many factors affect calorie needs.”

In addition, “if you lose weight too quickly, you’ll probably see dips in your energy levels and even headaches, which can make it harder to stay on your weight loss journey,” Vaca-Flores says. “This typically happens when you’re not eating enough or are over-exercising.”

Rapid weight loss may only be appropriate in rare circumstances.

"A very low-calorie diet is sometimes recommended for adults who have obesity and need to lose weight for health reasons or before weight-loss surgery," explains Mia Syn, a registered dietitian based in Charleston, South Carolina, and author of “Mostly Plant-Based.” In these cases, the diet "is only followed for a short period of time and under the guidance of a doctor or dietitian." If you're looking to lose weight quickly, she urges you to "work with and be supervised by a health care provider."

Calories and Portion Control

Portion control is crucial if you're trying to lose weight. This applies even when you’re consuming relatively low-calorie foods. For example, there’s a huge difference between eating half a cup of rice versus two cups of rice – a difference equal to several hundred calories, which can have a big impact on your weight over time.

Over-sized plates, dinner-ware and restaurant servings have given us a skewed idea of what a healthy portion size really is.

Use your palm to determine the portions on your plate. For example, if you eat meat, make sure the portion is no larger than the inside palm of your hand. Vegetables and whole grains should make up another two palms for a well-balanced, plant-forward meal.

How Fast Can I Lose Weight Safely?

A pound a week is really good for most people. As a general guideline, most experts say weekly losses of 0.5 to 2 pounds are doable and safe.

How Much Weight Can I Lose in a Month?

Most experts advise not losing more than eight or so pounds a month. It is not uncommon to lose a bit more during the first month or so, although it should slow after a few weeks. The most sustainable weight loss is at this pace. The more weight that you have to lose, the faster it may come off at the beginning. Men also tend to lose weight more quickly than women. Remember that weight loss isn’t the whole story. Pay attention to how your clothes fit, how you feel and your physical fitness to gauge how effective your chosen diet is for you.

What Are the Best Foods for Weight Loss?

The best weight loss meals are always those that you can prepare even when crunched for time and that you won’t get bored with. When we deprive ourselves of diverse flavors and satisfying meals, we begin to crave nutrient-deprived snacks and sweets. No matter what, it’s best to plan your meals ahead of time so that you’re not scrambling to choose something that suits your diet at the last minute, when you’re already starving and tempted by unhealthy food cravings.

Filling half of your plate with vegetables is one of the simplest and most effective things you can do to lose weight. Vegetables like leafy greens, cabbage and zucchini are nutrient dense and -- depending how they’re prepared -- low in calories. Generally speaking, there is no such thing as a “bad” vegetable.

If you’re looking for guidance, shop seasonally. For example, during fall, consider vegetables like squash, sweet potatoes and other root vegetables. And if easy meal prep and budget play a role in your meal planning, you don’t have to always buy fresh. Frozen and canned produce can be just as healthful -- just read the food labels to avoid added salt, sugars and other ingredients.

Consider a meal home delivery service for weight loss if you're pressed for time.

How to Lose Belly Fat Fast? 

To some degree, abs are made in the kitchen . Limiting added sugar and focusing on vegetables and fiber-filled foods will go a long way to helping trim your waistline. Paired with healthy eating, core strengthening can improve your abdominal muscle tone, and the combination of core exercises with cardio can help make the difference for belly fat loss .

Bottom Line

Syn says that when looking to lose weight, "it's important to set realistic goals for yourself." Going too fast can set you up for a weight rebound and potential health complications later.

To avoid the all-too-common yo-yo dieting fate, Vaca-Flores recommends aiming for a modest weight loss of about half a pound per week, depending on how much weight you want and need to lose. “Taking a slower route can help prevent burnout or a frustrating weight loss plateau,” she says.

As exciting as shedding weight fast might seem, “it’s usually short-lived” because the extreme measures used to achieve fast results aren’t sustainable, “which can result in burnout and gaining all of the weight back," Vaca-Flores adds. "Taking a slow and steady approach is key for seeing consistent results that last.”

Scaling back portion sizes, swapping in more nutrient-dense food options and getting plenty of sleep and exercise are all good strategies for healthy and long-lasting weight loss.

"Weight loss takes lifestyle change, not just a quick fix diet," Syn says. "In order to stay healthy and look your best long term, you have to make many small changes."

The U.S. News Health team delivers accurate information about health, nutrition and fitness, as well as in-depth medical condition guides. All of our stories rely on multiple, independent sources and experts in the field, such as medical doctors and licensed nutritionists. To learn more about how we keep our content accurate and trustworthy, read our  editorial guidelines .

Bannister is a registered dietitian and coach with the nutrition app Noom in New York City.

Brown is a New York City-area certified fitness trainer and founder of The Glute Recruit. She received her personal training certification from World Instructor Training Schools.

Dulan is a registered dietitian and team nutritionist for the Kansas City Royals.

Pumper is a registered dietitian at the Ohio State University Wexner Medical Center in Columbus.

Syn is a registered dietitian based in Charleston, South Carolina, and author of “Mostly Plant-Based.”

Vaca-Flores is a registered dietitian and education manager at HUM Nutrition in Los Angeles.

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• Weight loss

Weight loss: 6 strategies for success

Follow these proven strategies to reduce your weight and boost your health.

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

How do you make those permanent changes? Consider following these six strategies for weight-loss success.

1. Make sure you're ready

Long-term weight loss takes time and effort — and a long-term commitment. While you don't want to put off weight loss indefinitely, you should make sure you're ready to make permanent changes to eating and activity habits. Ask yourself the following questions to help you determine your readiness:

• Am I motivated to lose weight?
• Am I too distracted by other pressures?
• Do I use food as a means to cope with stress?
• Am I ready to learn or use other strategies to cope with stress?
• Do I need other support — either from friends or professionals — to manage stress?
• Am I willing to change eating habits?
• Am I willing to change activity habits?
• Do I have the time to spend on making these changes?

Talk to your doctor if you need help addressing stressors or emotions that seem like obstacles to your readiness. When you're ready, you'll find it easier to set goals, stay committed and change habits.

2. Find your inner motivation

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?

Make a list of what's important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance.

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.

Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals.

If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

3. Set realistic goals

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes.

When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.

4. Enjoy healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.

One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

Get your weight loss started with these tips:

• Eat at least four servings of vegetables and three servings of fruits daily.
• Replace refined grains with whole grains.
• Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.
• Cut back on sugar as much as possible, except the natural sugar in fruit.
• Choose low-fat dairy products and lean meat and poultry in limited amounts.

5. Get active, stay active

While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.

Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.

Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

6. Change your perspective

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Then move beyond simply recognizing your challenges — plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.

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• Hensrud DD, et al. Ready, set, go. In: The Mayo Clinic Diet. 2nd ed. Mayo Clinic; 2017.
• Duyff RL. Reach and maintain your healthy weight. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. John Wiley & Sons; 2017.
• Losing weight: Getting started. Centers for Disease Control and Prevention. http://www.cdc.gov/healthyweight/losing_weight/getting_started.html. Accessed Nov. 15, 2019.
• Do you know some of the health risks of being overweight? National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/health-topics/weight-control/health_risks_being_overweight/Pages/health-risks-being-overweight.aspx. Accessed Nov. 15, 2019.
• 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults: A report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society. Journal of the American College of Cardiology. 2014; doi:10.1016/j.jacc.2013.11.004.
• 2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. http://health.gov/dietaryguidelines/2015/guidelines. Accessed Nov. 15, 2019.
• Physical activity for a healthy weight. Centers for Disease Control and Prevention. http://www.cdc.gov/healthyweight/physical_activity/index.html. Accessed Nov. 15, 2019.

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How to lose weight fast: What to know before trying a rapid weight loss plan

Wishing to lose weight fast is a common impulse — but rapid weight loss is not typically a sustainable way to maintain good health and fitness.

Fad diets and overdoing it in the gym may get results in the short term, but drastic weight loss programs can’t be maintained long-term, and may even cause harm, research shows.

How long does it take to lose weight?

How long it will take you to lose weight depends on your size, metabolism, goals and lifestyle, among other factors.

For most people, losing 1-2 pounds per week is a healthy, safe and realistic goal, according to Mayo Clinic . Losing more than that per week could result in muscle loss, nutritional deficiency and metabolism decline, studies show .

If you're trying to lose weight for a specific occasion that's coming up, such as summer or a wedding, it's better to focus on building healthy habits that can promote weight loss, reduce bloating and increase muscle tone, experts say.

That said, some people to find noticeable weight loss early on in their journey motivates them to maintain healthy habits to keep it off. For example, many popular weight-loss programs include a jumpstart phase suggest where certain people may see double-digit weight loss in the first couple of weeks.

Just remember that only long-term changes will keep the number on the scale where you want it. Unless you've been advised by a health care provider to do otherwise, women should eat at least 1,200 calories a day and 1,500 for men.

Side effects of rapid weight loss

Common side effects of losing weight too quickly, according to Mount Sinai , include:

• Loss of muscle mass
• Loss of bone density
• Weight regain
• Dehydration
• Constipation
• Poor mental health

Who should not attempt to lose weight fast?

Attempting to lose more than 1-2 pounds a week is unhealthy for most people, according to Mount Sinai. That's why anyone attempting to lose weight fast should do so under the supervision of a health care provider.

Losing weight fast is especially unsafe for:

• Pregnant people
• Older adults
• Anyone with a history of disordered eating

If you have a history of yo-yo dieting , talk to your doctor before starting a new weight loss plan.

Best ways to lose weight safely and keep it off

So, what is the best approach if you want to lose weight safely and keep it off?

Identify empty calories

Cut out foods with low nutritional value, for example snacks with a lot of added sodium, sugar and refined grains. Cookies and chips provide quick energy, but cause the body to feel hungry soon after. Try to have these foods only rarely as a treat:

• Sodas and other sugary drinks, including sweetened tea and coffee drinks
• Desserts like ice cream, cookies, cakes and pies
• Pizza and other forms of fast food
• Chips and pretzels and other packaged snack foods , like chocolate chip granola bars
• Foods with refined grains, such as white bread, cereal and crackers

Drink less alcohol

More and more evidence shows that cutting out alcohol entirely can help prevent cancer, and drinking in moderation is now defined as two drinks a day for men and one drink a day for women.

Alcohol can affect weight in a number of ways. Some drinks are full of sugar, and alcohol disturbs sleep, which can result in food cravings and fluctuations in appetite-regulating hormones. And since it lowers inhibition, alcohol makes it more likely that you’ll eat high-calorie, low-nutrition junk food.

Drink more water

Drinking more water can help reduce cravings for unhealthy food, and to reduce inflammation.  How much water should you drink?

Try to drink half of your body weight in ounces every day. That means a 180-pound person should have at least 90 ounces of water (which is about 11 cups) daily. And if you are exercising regularly, try to drink even more.

Eat more fruits and veggies

You’ve heard it before and you’ll hear it again: Fruits and vegetables are good for your health and can help you maintain a healthy weight.

Fruits and veggies are lower in calories and higher in water content, and many are full of fiber , which can promote weight loss.

Eating five servings of fruits and veggies a day is associated with a 12% decrease in risk of fatal heart disease, a 10% decrease in dying from cancer and a 35% decrease in dying from respiratory diseases, such as chronic obstructive pulmonary disease (COPD). 

Along with plenty of fruits and veggies, a healthy weight-loss meal plan should include:

• Lean proteins , such as skinless chicken and turkey, grass-fed lean beef, eggs, plain low-fat Greek yogurt , fish, beans and lentils.
• Carbohydrates from portioned amounts of whole grains , starchy veggies and fruits.
• Fat from healthy sources , such as extra virgin olive oil, nuts, seeds and nut butters

Set a regular sleep schedule

Getting quality sleep is key to maintaining a healthy weight. People who have erratic sleep schedules tend to have more cravings for snacks and low-nutrient foods that provide quick energy.

So, if you're putting in the effort to lose weight, make sure you're getting enough sleep. Studies suggest that sleep deprivation could prevent fat loss. Some research has shown that even minimal sleep loss could could cause some weight-loss resistance.

Get up and move

Exercise is an essential component to weight loss. It burns calories, of course, but it can also increase metabolism and overall energy. And strength training promotes fat burn even after the workout is over.

If you’re new to exercise, walking is a good way to begin. It reduces stress, improves heart health and helps prevent cardiovascular disease. If walking is your main source of exercise, aim for at least 30 minutes every day. If you want to pick up the pace, add in some jogging sprints or hill climbs.

Join our Start TODAY fitness community to get support and motivation, as well as monthly challenges that will help you to make regular exercise a long-term habit.

Stephanie Mansour is a contributing health and fitness writer for TODAY. She is a certified personal trainer, yoga and Pilates instructor and  weight-loss coach  for women. She hosts “Step It Up with Steph” on PBS. Join her complimentary health and weight-loss  challenge and follow her for daily inspiration on  Instagram and in her  new app .

Samantha Cassetty , MS, RD, is a nutrition and wellness expert, author and columnist. Her latest book is " Sugar Shock ." You can follow Samantha's practical balanced eating advice on Instagram at  @nutritionistsam .

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How to cite a blog, why congress cares about media literacy and you should too, how educators can reinvent teaching and learning with ai, plagiarism vs copyright, how to lose weight essay sample, example.

Cutting down on sugars and starches is difficult, but it is perhaps the best first step. These elements are very tasty and common, but controlling your intake of these factors will significantly reduce your weight. According to Heathline, “The most important part is to cut back on sugars and starches (carbs). When you do that, your hunger levels go down and you end up eating much fewer calories. Now instead of burning carbs for energy, your body starts feeding off of stored fat” (“How to Lose Weight Fast: 3 Simple Steps, Based on Science”). It is said that within the first week of this diet, one can lose up to 10 pounds. This reflects both body fat and water weight.

Speaking of weight, it is important to lift them in order to shed some pounds. Being physically active in general helps, but lifting weights can work on body fat more intensely. According to My Fitness Pal, “Your best bet for fat loss will be to perform a combination of cardio and strength training. After all, one study in BMC Public Health found overweight and obese adults who followed a 12-week cardio and resistance-training program lost more weight than those who only did cardio” (“Can Lifting Weights Help You Lose Fat?”). Also of note is that lifting weights increases testosterone and growth hormone, which makes you lose fat easier eventually. Besides, these hormonal effects increases your good mood and promotes a more positive body image.

Like many areas of health, getting enough sleep is vital. Unsurprisingly, a lack of sleep has been connected to weight gain and unhealthy weight in general. As stated by Healthline, “People with short sleep duration tend to weigh significantly more than those who get adequate sleep. In fact, short sleep duration is one of the strongest risk factors for obesity. In one extensive review study, children and adults with short sleep duration were 89% and 55% more likely to become obese, respectively” (“10 Reasons Why Good Sleep Is Important”). As it can be seen, sleep has a large impact on our weight gain and loss. Besides, it is nice to feel well-rested.

It is also important to eat well. There is no need to starve yourself to lose weight. In fact, this is a rather unhealthy way to lose weight. It is best to eat regular meals that are focused on a low-carb diet. This way, your body will receive the nourishment it needs, and also your metabolism can be stable (“How to Lose Weight Fast: 3 Simple Steps, Based on Science”).

Furthering on the topic of metabolism, it has a significant impact on how we lose and gain weight. Eating the right foods that will increase our metabolism undoubtedly helps us to lose some pounds. Foods such as almonds, beans, berries, bone broth, celery, chia seeds, chocolate, apple cider vinegar, cinnamon, coconut oil, coffee, curry, fish, grapefruit, green tea, hot peppers and jalapenos, lean turkey, seaweed, spinach, watermelon, and water are all sources of nourishment that boosts metabolism (Monaco, Emily). Of course we should not overindulge in these foods. However, eating these items regularly will increase our metabolism and promote weight loss.

Weight loss can be a difficult journey. However, by consuming less sugars and starches, lifting weights a few times a week, getting great sleep, eating regular meals with less carbs, and increasing metabolism through the foods we take in, we can manage to lose weight and be healthy at the time. Losing weight should not be suffering, but rather a conscious decision we stick to.

Works Cited

“How to Lose Weight Fast: 3 Simple Steps, Based on Science.” Healthline, Healthline Media, www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible#section1.

“Can Lifting Weights Help You Lose Fat? | Fitness | MyFitnessPal.” Under Armour, 9 Oct. 2018, blog.myfitnesspal.com/can-lifting-weights-help-you-lose-fat/.

“10 Reasons Why Good Sleep Is Important.” Healthline, Healthline Media, www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important.

Monaco, Emily. “21 Foods That Increase Metabolism (You’ll Love #7).” Organic Authority, Organic Authority, 6 Nov. 2015, www.organicauthority.com/health/no-more-diets-16-foods-that-naturally-boost-your-metabolism.

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Losing weight through exercise

Why physical activity entices you to eat more - and how to fight it.

Worldwide 39 percent of the adults were overweight in 2016, according to statistics of the World Health Organization. In the US the prevalence of obesity was 42.4 percent in 2017/2018, according to a survey of the National Center for Health Statistics (NCHS).

Concurrently millions of people want to lose weight. Physical exercise is an important option to achieve this. After all, more calories are consumed through sport than when sitting, standing or lying down.

But what influence does sport have on (direct) eating habits? Scientists at the Technical University of Munich (TUM) and the University of Nebraska (USA) have now investigated this question for the first time.

Randomized study

"In the sports context, we have the phenomenon of people overeating after physical activity," said Prof. Köhler, Professor of Exercise, Nutrition and Health at the Technical University of Munich. "People want to reward themselves and their bodies for being active. So we use a hypothetical experiment to find out why people eat more after exercise compared to when they don't exercise."

The aim of a randomized crossover study was to investigate the influence of exercise on hypothetical decisions regarding the amount and timing of food intake. For this purpose, 41 healthy participants (23 women, 18 men) aged between 19 and 29 years with an average BMI of 23.7 were randomly assigned to either a 45-minute exercise session or a rest period of equal duration at the first visit and completed the other study condition at the second visit.

Subjective assessment of hunger and satiety

In each case, the training group answered an electronic questionnaire before the physical activity about their subjective assessment of hunger and satiety, preferred amount of food to eat, and choice between foods that differed in timing of consumption. Subjects indicated their food quantity preferences by listing their desired portion size of each food. Preferences were obtained for both immediate and later consumption of the food after four hours.

After answering the first questionnaire, participants performed 45 minutes of aerobic exercise on a bicycle ergometer. Immediately afterwards, they completed the electronic questionnaire a second time and then a third time after a 30-minute break. The procedure for the group without training was identical; instead of 45 minutes of physical activity, these participants had a rest break.

Compared to the rest break, exercise provided a greater increase in the amount of food chosen, both immediately after exercise and 30 minutes afterwards. Physical activity also resulted in a greater increase in preference for immediate food consumption both immediately after exercise and 30 minutes afterwards.

Weight loss through exercise

"Based on this study, we were able to show for the first time that certain characteristics, such as the amount and 'urgency' with which a person wants to eat, change over the course of physical exertion," said Prof. Köhler, classifying the results. "These findings help us develop new interventions to optimize weight loss through exercise."

"The actual results suggest that physical exertion can entice those who do sport to eat larger amounts of food more quickly after the training session," says Prof. Köhler. "Since weight loss is a main motivation for exercising for many, and failure to achieve the desired weight loss makes it likely to quit exercising, it could be a good strategy to think about what you want to eat afterwards before you start to exercise."

How effective these and other possible strategies work, how they can improve long-term compliance with training programs and contribute to favorable health results through weight loss and whether the effect may eventually wear off, is the subject of the current research of the scientists.

• Diet and Weight Loss
• Staying Healthy
• Men's Health
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• Public health
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Materials provided by Technical University of Munich (TUM) . Note: Content may be edited for style and length.

Journal Reference :

• Karsten Koehler, Safiya E. Beckford, Elise Thayer, Alexandra R. Martin, Julie B. Boron, Jeffrey R. Stevens. Exercise Shifts Hypothetical Food Choices toward Greater Amounts and More Immediate Consumption . Nutrients , 2021; 13 (2): 347 DOI: 10.3390/nu13020347

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Dieting: Losing Weight Without Losing Your Mind Essay

Introduction, the process, works cited.

Being healthy is of great importance to our lives, and people are constantly looking for ways to maintain good health. One condition that is detrimental to good health is obesity, which is characterized by excessive weight. This condition increases the likelihood of developing diseases and diminishes the quality of life for the person. Obesity has emerged as one of the most important issues threatening human health in modern society.

The World Health Organization reports that the prevalence of Obesity in Europe has tripled since the 1980s, and the numbers are rising even higher (par.1). Being overweight has numerous physical and psychological health consequences. It is, therefore, necessary for people to deal with obesity and maintain good health. There are many diet plans designed to assist people to quickly lose weight. These plans vary in their efficiency, health outcomes, and cost. It would be important to know how to select the most appropriate diet plan. However, there are a few general steps common to all weight loss plans.

The first step is determination and perseverance. Determination will cause someone to research on the various weight-loss strategies available. Determination and perseverance can be fostered by gaining a better understanding of the various risks associated with obesity. Head reveals that the alarming increase in the incidences of obesity in Western nations can be attributed to the lack of knowledge on the numerous adverse health impacts of obesity (1). When a person understands the risks of metabolic disease, cardiovascular complications, and premature death associated with obesity, he or she is likely to develop the determination to lose weight. A person will be prompted to seek a real solution to his/her weight problem when he/she understands that the excess weight can lead to chronic conditions such as diabetes and hypertension (Head 2).

It is, therefore, important to look for information on the health consequences of diabetes in order to promote determination and perseverance to lose weight. An individual can also get determination by finding a support group. A person might find it hard to faithfully follow the weight loss program on his/her own. In such a case, a support group will be beneficial since it will connect the person with other individuals that are facing the same challenges. One can join a fitness class, which will help increase the motivation to lose weight. Fitness classes provide a social support system as the person is surrounded by other people who are trying to achieve the same goal. These people support and encourage each other in their journey to acquiring healthy bodies.

The second step in the process is to increase water intake considerably in order to promote weight loss. Water consumption has numerous benefits to humans since it promotes health. Overweight people benefit from increased water intake since it reduces food consumption in addition to facilitating digestion. Research by Muckelbauer, Sarganas, Gruneis, and Muller-Nordhorn demonstrated that water consumption contributes to weight loss among dieters (1).

Consuming water before a meal reduces food consumption since the water produces a filling effect, therefore, causing the person to eat less food. Another reason why increased water intake contributes to weight loss is that people sometimes confuse thirst for hunger. They, therefore, end up consuming food that they do not need since they do not understand that they are feeling thirsty and not hungry. Regular consumption of water will ensure that this confusion does not occur therefore reducing food intake and promoting weight loss. Drinking water also facilitates obesity prevention since this is a health drink that does not contain any calories. People consume between two and three liters of liquid every day. Without consuming water, individuals are likely to consume unhealthy drinks that contain a lot of calories, such as soft drinks.

Elder declares that water consumption may also suppress sugar-sweetened beverage drinking (149). This is of significance to weight loss since the high consumption of sugar-sweetened beverages has contributed to the overweight issue in many countries.

The third step is eating healthy foods to improve the nutritional content delivered to the body and adopt healthy lifestyles. The food consumed by a person has an effect on his/her health, and it can either promote health or put someone at risk of developing certain diseases. The person trying to lose weight might have to change his habits in order to promote healthy eating. Changes might have to be made in the environment that the person is constantly in. This means that the person might need to make some changes in his work setting or home setting in order to increase the chances of succeeding in healthy eating. Maoyong and Yanhong acknowledge that making changes in eating habits is a difficulty since most unhealthy foods are appealing, and people tend to pursue immediate gratification and place short-term impulses over long-term goals (127).

It is, therefore, important to realize that the changes in eating habits do not need to be huge and sudden. A person can make small and gradual changes, and over time, the changes will have become big. Behavioral changes can be enough to start weight loss for many people. These changes include planning meals in advance and choosing meals that contain a healthy balance of vegetables, fruits, grains, low or free-fat dairy, and low-calorie proteins.

For instance, replacing fried potatoes or spicy steak with salad or steamed vegetables can reduce the number of calories in each meal. Also, preparing meals at home instead of buying junk food can decrease unhealthy calorie intake. Maoyong and Yanhong note that eating at restaurants increases the consumption of unhealthy foods (137). When dieting, the individual should plan meals in advance. This helps in the tracking of the number of calories consumed each day. A person should not skip meals, especially breakfast, since starting the day with a healthy meal keeps energy levels high. It also helps a person resist the impulse to consume high calorie snacks, such as a piece of chocolate, during the day.

The final step in the weight loss process is to engage in physical exercises such as swimming, running, walking, and bowling. There is a strong correlation between being overweight and not exercising. Barnes declares that sedentary behavior contributes to the development of obesity in people (224). There is a higher prevalence of obesity in adults who report no leisure-time physical activity compared to those who engage in some physical activity.

As such, regular physical exercise can contribute to weight loss in obese individuals. However, it should be noted that physical exercise should be combined with healthy eating. If a person exercises without eating healthily, he/she is unlikely to achieve the desired weight loss. Exercising should, therefore, be supplemented with healthy eating to ensure the best weight loss results are achieved. Engaging in physical exercises leads to weight loss since it promotes the burning of excess calories.

For example, by engaging in cardio exercises such as rowing and cycling, the individual burns many calories and improves his/her fitness. Walking can also be a good form of exercise, and it can be carried out without causing significant strain to the body. Maoyong and Yanhong declare that to promote weight loss, and a person should engage in exercise that lasts at least 30 minutes for at least five days during a typical week (132). Therefore, the person who wishes to achieve significant weight loss must engage in consistent exercising.

Obesity is a dangerous condition that is linked to numerous health consequences. Dealing with this condition is crucial to promoting good health and ensuring a good quality of life for everybody. Obesity can be defeated by undertaking a weight loss program. Losing weight is a desirable and achievable goal that anybody can achieve. However, most people assume that losing weight is a challenging endeavor that is hard to achieve. This is not the case, and by following the four steps described in this paper, a person can achieve his/her goal of weight loss. The journey to weight loss begins by having a sense of determination and insistence.

After that, the person should drink a lot of water, which will help in the reduction of the amount of food consumed. Healthy eating is crucial to weight loss, and this step should be done in order to promote weight loss and good health. Finally, the person should engage in some physical exercise. Through these steps, the seemingly tough challenge of losing weight can be overcome. The individual will be able to achieve a healthy weight and avoid all the negative consequences associated with obesity.

Barnes, Ann. “Obesity and Sedentary Lifestyles.” Texas Heart Institute Journal 39.2 (2012): 224-227. Web.

Elder, John. “Promotion of water consumption in elementary school children in San Diego, USA and Tlaltizapan, Mexico.” Supplement 56.1 (2014): 148-156. Web.

Maoyong, Fan and Jin Yanhong. “Obesity and Self-control: Food Consumption, Physical Activity, and Weight-loss Intention.” Applied Economic Perspectives & Policy 36.1 (2014): 125-145. Web.

Muckelbauer, Rebecca, Giselle Sarganas, Anke Gruneis and Jacqueline Muller-Nordhorn. “Association between water consumption and body weight outcomes: a systematic review.” AJCN 10.3(2013): 1-18. Web.

World Health Organization. Obesity: WHO Approaches to Obesity. 2015. Web.

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IvyPanda. (2024, March 21). Dieting: Losing Weight Without Losing Your Mind. https://ivypanda.com/essays/dieting-losing-weight-without-losing-your-mind/

"Dieting: Losing Weight Without Losing Your Mind." IvyPanda , 21 Mar. 2024, ivypanda.com/essays/dieting-losing-weight-without-losing-your-mind/.

IvyPanda . (2024) 'Dieting: Losing Weight Without Losing Your Mind'. 21 March.

IvyPanda . 2024. "Dieting: Losing Weight Without Losing Your Mind." March 21, 2024. https://ivypanda.com/essays/dieting-losing-weight-without-losing-your-mind/.

1. IvyPanda . "Dieting: Losing Weight Without Losing Your Mind." March 21, 2024. https://ivypanda.com/essays/dieting-losing-weight-without-losing-your-mind/.

Bibliography

IvyPanda . "Dieting: Losing Weight Without Losing Your Mind." March 21, 2024. https://ivypanda.com/essays/dieting-losing-weight-without-losing-your-mind/.

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Tips to help you lose weight

There are lots of ways you can lose weight, from making small changes to what you eat and drink to finding more support.

If you're overweight, losing weight will give you more energy and help to reduce the risk of obesity, heart disease and type 2 diabetes.

Find out if you're a healthy weight

Body mass index (BMI) is a measurement that works out if you're a healthy weight for your height.

You'll need your height and weight to calculate your BMI.

Use the BMI healthy weight calculator

Things you can do to lose weight

You do not have to do everything at once, try one thing at a time and find what works for you.

Do get active for 150 minutes a week – you can break this up into shorter sessions aim to get your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion aim to lose 1 to 2lbs, or 0.5 to 1kg, a week read food labels – products with more green colour coding than amber and red are often a healthier option swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour cut down on food that's high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives share your weight loss plan with someone you trust – they can help motivate you when you have a bad day Don’t

do not lose weight suddenly with diets

do not stock unhealthy food – popcorn, fruit and rice cakes can be healthier alternatives

do not skip meals – you might end up snacking more because you feel hungry

do not finish your plate if you're full – you can save leftover food for the next day

Further information

Download a free 12 week weight loss plan.

Start moving more and eating healthier with the free NHS Weight Loss Plan or sign-up for a weight loss support group.

Visit the NHS Better Health website

Access over 100 healthy recipes

Filter by ingredient or time and find a new favourite for the whole family.

Visit the NHS Healthier Families website

Free NHS exercise videos

Follow an instructor-led workout from the comfort of your own home. Choose from dance, yoga and more.

NHS Fitness Studio

Find out why you should get 5 portions of fruit and vegetables a day and what a portion size look like.

5 A Day: what counts?

Self-refer for help with your weight

If you need help managing your weight, you might be able to refer yourself directly to services that can help you, without seeing a GP.

To find out if there are any services in your area:

• ask the reception staff at your GP surgery
• check your GP surgery’s website
• contact your integrated care board (ICB) – find your local ICB
• search online for NHS weight management services near you

Help us improve our website

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Click here to take our survey

Page last reviewed: 17 March 2023 Next review due: 17 March 2026

A dietitian explains how a 'diet break' can make it easier to lose weight and keep it off

• A diet break involves eating more calories and fun foods to help your brain and body reset. 
• It can help you lose weight long-term by boosting your motivation and metabolism, a dietitian said. 
• Regular diet breaks can help you avoid getting into cycles of extreme restriction or indulgence. 

If you're struggling to stay on track while losing weight, it might be time to ditch your diet, at least for a few days, according to a dietitian.

Taking a diet break can help you and prevent some of the side effects of cutting calories, said Brittany Werner, a registered dietitian for the nutrition coaching company Working Against Gravity .

Messaging from the $70 billion diet industry makes it sound like you're a failure if you slip up on so-called "clean eating," but research suggests it's not because of a lack of willpower. Restricting too much for too long can backfire, causing a vicious cycle of yo-yo dieting and weight rebounding , studies show.

Instead, a few days or weeks of eating more freely can help you mentally reset and make you more likely to lose weight long-term, Werner told Business Insider.

"Nutrition has seasons, just like everything else in life," she said. "It's not realistic to think you'll be in a weight loss or fat loss phase year round. It's mentally not a positive thing, and your body needs a break."

Keep your metabolism healthy and your hunger in check without risking your hard-earned progress by doing diet breaks the right way.

What is a diet break?

A diet break means easing up on your current nutrition routine in the short term, giving yourself more flexibility in what you eat, Werner said.

Pausing your diet is important because losing weight can be an uncomfortable process, even if you're doing everything right. Being in a calorie deficit —eating less than you burn — may cause you to feel hungry and tired, and you likely have to be more mindful about your food choices.

"Even if you're slightly restricting food, it can be hard," Werner said.

She said a diet break can help in two major ways.

First, it gives you a psychological boost of enjoying more foods and not having to think about what you're eating as much, which can help you stay motivated to stay on track when you return.

Related stories

Second, eating more for a while can also help make sure you retain muscle mass and a faster metabolism , according to Werner.

"Our metabolism slows down as we become smaller, we don't need to burn as many calories," she said.

Losing weight too quickly, or losing muscle , can make it harder to lose or maintain your weight over time since you won't use as much energy fueling your body.

"Drastic calorie reduction does not work long term," Werner said.

When should you take a diet break?

The right timing for a diet break can vary from person to person, according to Werner.

A general guideline is to consider a diet break every few months, around 12 to 16 weeks. If you haven't made it that far into your diet and you're already hungry or grumpy, though, a diet break may not be the answer. Fatigue, moodiness, and loss of sleep can be signs you're cutting calories too and need to eat more , even if you're trying to lose weight, Werner said.

You can also use diet breaks to avoid derailing your routine when you have an upcoming event — for instance, taking a planned diet break on vacation can give you room to enjoy yourself without overdoing it.

How you can take a diet break without losing progress

The key to a successful diet break is allowing yourself the freedom to indulge without going to extremes, according to Werner.

"Allow yourself to eat a few foods you haven't in a while, and increase calories by a few hundred a day. It doesn't mean it's a free-for-all," she said.

A moderation approach to a diet break can help prevent cycles of overdoing it followed by excessive restriction which often stall weight loss attempts.

Werner also recommends keeping a diet break to no more than two weeks since any longer can start to erode the sense of habit and healthy routines you've built up.

"If you get away from systems and processes, it's hard to come back," she said.

Just like a good vacation, think of your diet break as an opportunity to kick back and relax in a way that helps you return to your regular schedule with renewed energy and focus.

"It can really help you break through to hit the next few months," Werner said.

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The Process of Losing Weight, Essay Example

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Losing weight is a major concern today because unhealthy food and lifestyle cause more and more people to become overweight. Obesity is a global problem which is determined by two main causes, lack of physical activity and poor diet, consisting in too much fat and sugar. Many people try to lose weight but they do not succeed because they apply incorrect strategies and follow all kinds of diets that may affect their health and even cause them to gain more weight. This process is nevertheless based on simple and clear principles that may represent the basis of a healthy lifestyle. Losing weight may seem hard in the beginning but by following the steps below, you will get fit and much healthier in a short period of time.

The first step in losing weight is to start exercising. In order to do so, you must first get the approval of your physician. This is very important because many people have health problems that do not allow them to exercise and they may not even know about it. After receiving approval from your doctor, you must buy special training equipment. Look for comfortable sportswear that allows you to move freely. After buying the equipment, you must find a gym that suits your needs. It must be close to your home in order to save your time and well-equipped to fit all your needs. After finding the gym, you must choose a training program. While the instructor will help you to choose a weight losing program, it is important to go there prepared. In order to lose weight, you must choose cardio exercises. Start by walking for 30 minutes. After a few days, you may start alternate walking and running. Walk for ten minutes and then run for 4 or 5 minutes. In a few weeks, you should be able to reduce the walking time and increase the running time. The ultimate goal is to be able to run for the entire 30 minutes you spend on the treadmill.  You may also try the stepper and the bicycle, applying the same rule of increasing the effort level gradually.  While exercising three or four times per week is enough to lose weight, people who are really ambitious and want to lose weight faster may chose to go to the gym every day.  Be very careful not to exaggerate though because this may lead to important health problems, which can vary from an uncomfortable muscle pain the next day, to heart failure and death.

Changing your diet is the next important step in losing weight. This step must take place in the same time, or shortly after the beginning of the first step. First, you must stop eating fast-food, semi-prepared aliments and pizza. Next, look into your fridge and replace all fattening aliments. If the fridge is now empty, you must go shopping for healthy food. Avoid pork and cold cuts. Go for chicken, beef and fish instead. Also buy fresh vegetables and fruits.  Then, you have to learn how to prepare your healthy meals yourself. You must give up most carbs in your diet.  Introduce wholegrain bread and cereals instead and replace sweets with fruits. You must stop eating fried food and start considering grilled and boiled meat and vegetables instead.  Look on the internet for easy and fast recipes. Then, you must change your eating habits, if they are wrong .You must never skip a meal and you must include a healthy snack. A fruit or a simple yogurt is a great choice for a snack. Finally, you must respect your new diet at all times. Avoid entering fast-foods and buying sweets. Ask all your friends and relatives to help you by not eating in front of you and if this is the case, by preparing healthy meals for you. If you respect all of the above, you may lose between one and three kilograms in the first week. Always be careful however to eat enough, particularly since you are also exercising.  Starving yourself is not a good method of losing weight because it may predispose you to health problems and also, it is efficient strategy. You will end up giving up and eating even more than before.

After having completed the above steps, it is time to enlarge your knowledge on the topic. If you start the weight losing process by knowing nothing about the mechanisms that govern it (as most people), this does not mean that you have to remain in the dark.   It is important to learn everything you can about losing weight and healthy lifestyles because this will motivate you and will help you to achieve better results.   The first source of information is your physician or a nutrition specialist. You may ask him everything you want to know about nutrition, exercising and living a healthy life. However, if your weight problems are not so serious as to endanger your health, you may skip this step. The next competent source of information is your gym instructor. He may advise you in aspects concerning diet and supplements, as well as other details such as drinking enough water. Finally, the internet will provide you with an enormous source of information and will tell you everything you have to know about healthy living and losing weight. Be careful though and pick your sources of information wisely, because not all sites are reliable. For this reason, it is also advisable to double-check the information.

The weight losing process thus involves exercising, dieting and gaining knowledge on the topic. Even though in the beginning, this process may seem extremely difficult, you will see that in a very short while, it will become easy and even enjoyable. After having achieved your goal, you will discover that you are not only lighter, but also healthier and more energetic so the result is worth each second spent at the gym and in the kitchen.

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Essay: Losing weight

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There are several different ways and means of losing weight. Some people have surgeries, take pills, or starve themselves to death to reach this goal. The purpose of this essay is to compare and contrast the expenses, health benefits, and the consequences of weight loss between these different methods. The best way to lose weight is to eat healthy and exercise properly, because this method is more beneficial and the results are more positive. During the last decades technology has gone so far that now people get an unexpected chance of quick change of body and health. Weight loss or bariatric surgery is regarded as a fast mean of losing weight and getting fit body. This type of weight loss is not for everybody. It is recommended only for those people who failed in any other method of losing weight or for those who have serious health issues or severe obesity. There are two types of bariatric surgery: restrictive and malabsorptive (Berdanier et al., 2008). Restrictive surgery limits food intake, by shrinking stomach size, modifying long-term eating behavior. The advantages of this procedure is that it is technically easier to carry out and fewer mineral and vitamin deficiencies are noted. The disadvantage of the surgery is the risk of increasing frequency of calorie consumption. Malabsorptive surgery limits the absorption of food by extraction or rearrangement of digestive system (Berdanier et al., 2008). The advantage of that procedure is rapid weight loss without changing eating habits. Unfortunately, this surgery exclude most of the small intestine from the digestive tract that is why less calories and nutrients are absorbed. This type of surgery is no longer recommended because it results in nutritional deficiencies (Berdanier et al., 2008). As mentioned above, weight loss surgery can be very effective in achievement of long-term weight loss. But as any other surgery it carries a lot of risks, which vary according to your age and the degree of your obesity. Another way to lose or control weight is taking weight loss drugs. They are prescribed for those people who could not lose weight with any other method. Before buying any medication the person should consult a doctor on what types of drugs are approved by the U. S. Food and Drug Administration (FDA) and have less side effects (Deeugenio et al., 2004). FDA approval shows that the drug is relatively safe. There are two types of weight loss pills: prescription drugs and over-the-counter medication. Prescription drugs, also called anti-obesity drugs are prescribed by the doctor in more severe cases to those people who have serious health problems. They increase the expenditure of energy, decrease the number of absorbed calories and suppress appetite. The side effects of this type of medication are hypertension, increased blood pressure, pulse and heart rate, dizziness, insomnia, constipation, vomiting (Deeugenio et al., 2004). Over-the-counter or nonprescription medication includes herbal products or dietary supplements. They are easy to buy, and in comparison to prescription drugs they are cheaper. OTC diet pills contain herbs that burn calories, suppress appetite, and decrease fat. The major disadvantage is that it is not monitored by the FDA. The common side effects of OTC drugs are diarrhea, liver and kidney damage, heart attack and stroke. It is important to remember that this type of weight loss is not suitable and may not work for everybody. Besides advantage of losing weight all drugs have a lot of side effects. Diet pills alone without regular physical activity and diet plan will not show any results. So the consultation of the doctor is obligatory before taking any weight loss medication. Starvation is a severe food restriction in order to lose weight. But the result of starvation is reverse. Not eating enough food slows down metabolism and stores fat. It will be impossible to lose weight whether exercising or not. The lack of calories deprive body of vitamins and minerals. Starvation may be related to fasting and dieting. Fasting is an old practice, usually used because of religious views to develop self-discipline, but if it is used to lose weight it may have irreversible consequences. Today fasting presupposes the consumption of water, juices, tea. Such detox diets may last only for a limited period of time. People fast in order to loose weight quickly, but in fact they loose only body fluid not fat. Fasting slows down a metabolic rate so when the person starts eating normal food again, all the lost weight will be regained. Another type of starvation is dieting. Today we can find so many popular and trendy diets, proposing to lose weight in several days. In fact, none of them will bring the desired effect. People who are dieting are always stressful, depressed, nervous, and angry. Any type of starvation leads to imbalance between energy take and energy expenditure. This imbalance may cause eating disorders such as anorexia, an intense fear or gaining weight that can lead to serious health problems or bulimia, a disease when eating is followed by deliberate vomiting (Deeugenio et al., 2004). The signs of bulimia are similar to those of anorexia: losing a lot of weight, refusing to eat, being depressed etc. Starvation will never bring positive results and makes it easier to gain weight. People should always remember if they lose fast, they gain fast. If you are starving you will always achieve opposite effect. In order to lose weight it is essential to eat healthy. Healthy diets should provide food from each of the following food groups: grains, vegetables and legumes, fruit, dairy, poultry, fish, eggs. In addition it also includes unsaturated fats and plenty of water. For healthy functioning body cells, blain, muscles, digestive system require water. The recommended fluid intake is 8 glasses of water, 250 ml. each, per day. While adopting healthy eating habits it is suggested to reduce the consumption of alcohol. It provides a body with 7 calorie of energy per gram. This means that if a person consumes a small amount of alcohol it can result in large calorie intake. Food provides us with calories. Exercising as well as normal body functioning burns calories. If we eat more calories than we burn, we can gain fat and weight. If we burn more calories than we eat, we can lose weight and fat. That is why suddenly lowering calories can result in many health problems. Another issue while eating healthy is consumption of macronutrients. Proteins, carbohydrates and fat are macronutrients that we cannot live without. And last but not least people should never forget about healthy snacks during the day. Healthy eating and regular exercises are interconnected. This combination can boost the level of energy so that the person feels better physically and mentally. So if a person wants to lose weight and get fit naturally, the consistency is required in every action. So the best way to lose weight and feel good and healthy about yourself is to maintain healthy lifestyle. Unlike all other methods of weight loss, embracement of healthy lifestyle has no side effects. It is the cheapest way of getting fit and it requires a small amount of free time.

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Is there a safe way to lose weight fast? Here's what experts say

Wishing to lose weight fast is a common impulse — but rapid weight loss is not typically a sustainable way to maintain good health and fitness.

Fad diets and overdoing it in the gym may get results in the short term, but drastic weight loss programs can’t be maintained long-term, and may even cause harm, research shows.

How long does it take to lose weight?

How long it will take you to lose weight depends on your size, metabolism, goals and lifestyle, among other factors.

For most people, losing 1-2 pounds per week is a healthy, safe and realistic goal, according to Mayo Clinic . Losing more than that per week could result in muscle loss, nutritional deficiency and metabolism decline, studies show .

If you're trying to lose weight for a specific occasion that's coming up, such as summer or a wedding, it's better to focus on building healthy habits that can promote weight loss, reduce bloating and increase muscle tone, experts say.

That said, some people to find noticeable weight loss early on in their journey motivates them to maintain healthy habits to keep it off. For example, many popular weight-loss programs include a jumpstart phase suggest where certain people may see double-digit weight loss in the first couple of weeks.

Just remember that only long-term changes will keep the number on the scale where you want it. Unless you've been advised by a health care provider to do otherwise, women should eat at least 1,200 calories a day and 1,500 for men.

Side effects of rapid weight loss

Common side effects of losing weight too quickly, according to Mount Sinai , include:

Loss of muscle mass

Loss of bone density

Weight regain

Dehydration

Constipation

Poor mental health

Who should not attempt to lose weight fast?

Attempting to lose more than 1-2 pounds a week is unhealthy for most people, according to Mount Sinai. That's why anyone attempting to lose weight fast should do so under the supervision of a health care provider.

Losing weight fast is especially unsafe for:

Pregnant people

Older adults

Anyone with a history of disordered eating

If you have a history of yo-yo dieting , talk to your doctor before starting a new weight loss plan.

Best ways to lose weight safely and keep it off

So, what is the best approach if you want to lose weight safely and keep it off?

Identify empty calories

Cut out foods with low nutritional value, for example snacks with a lot of added sodium, sugar and refined grains. Cookies and chips provide quick energy, but cause the body to feel hungry soon after. Try to have these foods only rarely as a treat:

Sodas and other sugary drinks, including sweetened tea and coffee drinks

Desserts like ice cream, cookies, cakes and pies

Pizza and other forms of fast food

Chips and pretzels and other packaged snack foods , like chocolate chip granola bars

Foods with refined grains, such as white bread, cereal and crackers

Drink less alcohol

More and more evidence shows that cutting out alcohol entirely can help prevent cancer, and drinking in moderation is now defined as two drinks a day for men and one drink a day for women.

Alcohol can affect weight in a number of ways. Some drinks are full of sugar, and alcohol disturbs sleep, which can result in food cravings and fluctuations in appetite-regulating hormones. And since it lowers inhibition, alcohol makes it more likely that you’ll eat high-calorie, low-nutrition junk food.

Drink more water

Drinking more water can help reduce cravings for unhealthy food, and to reduce inflammation. How much water should you drink?

Try to drink half of your body weight in ounces every day. That means a 180-pound person should have at least 90 ounces of water (which is about 11 cups) daily. And if you are exercising regularly, try to drink even more.

Eat more fruits and veggies

You’ve heard it before and you’ll hear it again: Fruits and vegetables are good for your health and can help you maintain a healthy weight.

Fruits and veggies are lower in calories and higher in water content, and many are full of fiber , which can promote weight loss.

Eating five servings of fruits and veggies a day is associated with a 12% decrease in risk of fatal heart disease, a 10% decrease in dying from cancer and a 35% decrease in dying from respiratory diseases, such as chronic obstructive pulmonary disease (COPD).

Along with plenty of fruits and veggies, a healthy weight-loss meal plan should include:

Lean proteins , such as skinless chicken and turkey, grass-fed lean beef, eggs, plain low-fat Greek yogurt , fish, beans and lentils.

Carbohydrates from portioned amounts of whole grains , starchy veggies and fruits.

Fat from healthy sources , such as extra virgin olive oil, nuts, seeds and nut butters

Set a regular sleep schedule

Getting quality sleep is key to maintaining a healthy weight. People who have erratic sleep schedules tend to have more cravings for snacks and low-nutrient foods that provide quick energy.

So, if you're putting in the effort to lose weight, make sure you're getting enough sleep. Studies suggest that sleep deprivation could prevent fat loss. Some research has shown that even minimal sleep loss could could cause some weight-loss resistance.

Get up and move

Exercise is an essential component to weight loss. It burns calories, of course, but it can also increase metabolism and overall energy. And strength training promotes fat burn even after the workout is over.

If you’re new to exercise, walking is a good way to begin. It reduces stress, improves heart health and helps prevent cardiovascular disease. If walking is your main source of exercise, aim for at least 30 minutes every day. If you want to pick up the pace, add in some jogging sprints or hill climbs.

Join our Start TODAY fitness community to get support and motivation, as well as monthly challenges that will help you to make regular exercise a long-term habit.

This article was originally published on TODAY.com

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