3 Steps to Lose Weight Fast, According to Science

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There are various ways to lose weight fast. But, most of them will keep you unsatisfied and hungry.

But, by changing your lifestyle and eating habits, it is possible to slim down fast.
Here is an effective, but simple 3-step plan to lose weight fast.

3 Steps to Lose Weight Fast, According to Science
how to lose weigh fast / pixabay

Weight Loss Tips:

1. Do Cardio Exercises

For moderate weight loss, get at least 150-250 minutes of cardiovascular activity per week. Include more than 250 minutes of cardiovascular activity in your weekly exercise routine for significant weight loss. You can also do strength training at least 2 times per week.

2. Eat Vegetables, Protein and Fat

Each one of your meals should include a fat source, protein source and low-carb vegetables. Planning your meals this way will bring your carb intake into the recommended range of 20-50 grams per day.


  • Broccoli
  • Brussels Sprouts
  • Celery
  • Cauliflower
  • Cucumber
  • Cabbage
  • Kale
  • Lettuce
  • Spinach
  • Swiss Chard

Load your plate with these low-carb vegetables. You can eat huge amounts of vegetables, without going over 20-50 net carbs per day.

A diet based on vegetables and meat contains all the vitamins, fiber and minerals you need to be healthy. There is no physiological need for grains in the diet.


Fish and Seafood – Trout, Salmon, Shrimps, Lobsters, etc.
Eggs – Omega-3 enriched or pastured eggs are best.
Meat – Chicken, Pork, Beef, Lamb, etc.

Eating plenty of protein has been shown to boost metabolism by 80-100 calories daily.

Also, high protein diets can reduce desire for late-night snacking by half, reduce obsessive thoughts about food by 60% and make you so full that you consume 441 fewer calories daily, just by adding protein to your diet.

When it comes to weight loss, protein is the king of nutrients.

Fat Sources:

  • Avocado oil
  • Butter
  • Coconut oil
  • Olive oil
  • Tallow
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Do not be afraid of consuming fat, trying to do both low-fat and low-carb diet at the same time is a recipe for failure. This will make you feel miserable and forget the plan.

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You can use is coconut oil, as it is rich in fats known as medium-chain triglycerides or MCTs. These fats are more fulfilling than others and it can boost metabolism slightly.

New studies have shown that saturated fat does not raise your heart disease risk at all.

3. Reduce Sugar and Carbohydrate Consumption

The most important part is to reduce sugars and carbohydrates (starches) consumption.

These are the foods that stimulate the secretion of insulin the most. Insulin is the main fat storage hormone in your body.

When your insulin goes down, fat has an easier time getting out of the fat stores, therefore, your body starts burning fats instead of carbohydrates.

Also, another benefit of lowering insulin is that your kidneys shed excess water and sodium out of your body, which reduces unnecessary water weight and bloat.

It is not uncommon to lose up to 10 pounds or maybe more in the 1st week of eating this way, for both both water weight and body fat.

There is a study conducted, which compares low-carb and low-fat diets in overweight and obese women. The low-carb group is eating until fullness, while the low-fat group is hungry and calorie restricted.

Reduce the carbs, lower your insulin and you will start to eat less calories automatically and without hunger.

In simple terms, lowering your insulin puts fat loss on “autopilot.”

Read More:
1. Speed Up Weight Loss by Eating More of These Foods
2. Eating and Exercising Rules for Faster Weight Loss
3. Okra for Diabetes and Weight Loss

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