How to Lose Weight Fast and Safely: Strategies From Dietitians

In the U.S., a significant majority—over 70%—of adults are battling with obesity or overweight issues, as reported by the Centers for Disease Control and Prevention. For those eager to slim down swiftly yet responsibly, the challenge is to find a method that is both quick and safe.

Gaby Vaca-Flores, a registered dietitian and the brains behind the nutrition and skincare consultancy Glow+Greens in Santa Monica, advises, “The quickest path to weight loss is through maintaining a consistent calorie deficit, complemented by well-balanced meals and regular physical activity.”

1. Regular Protein Intake

“Consistent protein consumption helps maintain fullness and limits excessive snacking,” notes Mitzi Dulan, a dietitian for the Kansas City Royals. She suggests aiming for approximately 0.7 grams of protein per pound of body weight daily to optimize your protein levels, which also aids in boosting your metabolism due to its higher energy cost of digestion.

Quality Protein Sources Include:

• Lean beef
• Chicken breast
• Fish
• Greek yogurt
• Lentils and beans
• Plant proteins like tofu, tempeh, nuts, and seeds

Jessica Brown, a certified fitness trainer in New York and founder of The Glute Recruit, underscores the importance of protein in preserving muscle mass and aiding weight loss.

2. Start Meals with Warm Soup

Studies indicate that beginning a meal with a warm soup can reduce subsequent food intake, likely because the slow consumption pace allows the brain to register fullness signals effectively.

3. Avoid Late-Night Eating

Consuming food right before bedtime can diminish the rate of calorie burning and promote fat accumulation during sleep. Dulan suggests ceasing any food intake post-dinner to enhance overnight calorie burning.

4. Incorporate Chili Peppers

Adding a bit of chili pepper to your appetizer could suppress your appetite, as research shows that a spicy start can lead to eating less during the main course.

5.Maintain a Regular Exercise Routine

Exercise is crucial for boosting metabolism. Dulan recommends a mix of strength training and cardiovascular exercises, aiming for 30 to 60 minutes of moderate activity five days a week, in line with federal activity guidelines.

6. Prioritize Sufficient Sleep

Adequate sleep is essential for effective weight loss, as lack of sleep can lead to poor dietary choices and increased stress hormone levels, which tend to promote fat retention.

7. Avoid High-Calorie Beverages

Opt out of high-calorie drinks like sugary smoothies or flavored coffees, which add calories without satiating hunger.

8. Ensure Adequate Hydration

Drinking enough water is crucial, as it can prevent mistaking thirst for hunger, helping you feel fuller and eat less.

9. Track Your Food Intake

Dulan emphasizes the importance of logging what you eat and drink as a key to weight loss success, noting that her clients often experience setbacks when they stop keeping a food diary.

By adopting these strategies, you can enhance your journey toward effective and sustainable weight loss, ensuring that you not only achieve but also maintain your health goals.

10. Prioritize Vegetables on Your Plate

Incorporating more vegetables into your diet is straightforward. Opt for veggies that are steamed, raw, or lightly sautéed rather than fried or drenched in oil. Vegetables are not only low in calories but are also rich in phytonutrients and fiber, which help you stay full and satisfied for longer periods.

Start by filling half of your plate with a mix of fruits and vegetables, primarily vegetables, before adding pasta, meat, or other foods. This approach makes it challenging to consume excessive portions or calories.

11.Mindful Eating

Our ability to multitask is not as proficient as we might think, especially with food involved. Eating while distracted can prevent the brain from accurately monitoring food intake. Studies have shown that eating on the go can lead to consuming more food later. The same is true for eating while using electronic devices or during emotional distress.

Slow down and engage in mindful eating. Take a deep breath and assess your hunger before you begin eating. Chew your food thoroughly and deliberately, which might extend your mealtime but will reduce the need for snacking later.

12.Increase Fiber Intake

Fiber consists of plant-based carbohydrates that our bodies cannot digest. A high-fiber diet aids in weight loss and maintenance. Research indicates that increasing fiber intake while reducing fats is effective in managing weight, particularly for individuals at risk of developing Type 2 diabetes.

High-fiber foods to include in your diet are:

• Beans and legumes like lentils, chickpeas, and kidney beans.
• Nuts and seeds.
• Avocado.
• Cruciferous vegetables such as broccoli and Brussels sprouts.
• Whole fruits like berries and apples, preferably with the skin.
• Root vegetables like carrots, beets, and sweet potatoes.
• Whole grains like quinoa, oatmeal, barley, and brown rice.

13.Manage Stress

Stress impacts weight management. Chronic stress can lead to food cravings, increased abdominal fat, insomnia, and other issues. Managing stress through exercise, yoga, meditation, and social interactions can help mitigate these effects.

14.Gradual Weight Loss

Dr. Youdim emphasizes that rapid weight loss often isn’t sustainable because the methods required aren’t long-term solutions. However, losing weight gradually at a rate of about 2 pounds per week can lead to substantial progress over time—nearly 25 pounds in three months and 50 pounds in six months, which is quite effective.

Implementing smart, sustainable lifestyle changes can lead to surprisingly rapid weight loss over time.