10 Evidence-backed Tips To Lose Weight Fast

Updated on - Written by
Medically reviewed by Gopal Ramakrishnan Asst. Prof.

10 Evidence-Backed Tips To Lose Weight Fast

“Lose weight fast” – it is easier said than done. If you have ever been on the weight loss journey, you know the determination and hard work it takes to shed that extra weight.

Be it a simple drink, a medicine, or a food treatment – there are hundreds and thousands of products claiming to help you quickly get back in shape.

There are also many tips and suggestions available everywhere that claim to help you lose weight in a really fast and painless way. 

Sadly, most of these claims are not backed by scientific studies. 

If your doctor has suggested that you need to lose weight or you want to lose weight to look and feel your best, it is important to do it in a healthy way. 

Here we have collected 10 scientific evidence based weight loss tips that will actually help in your weight loss journey. Let us check them out. 

10 Tips To Lose Weight fast

  1. Limit your total calorie intake 
  2. Exercise to burn more calories
  3. Eat slowly
  4. Sleep sufficiently
  5. Eat more fibers
  6. Fast intermittently
  7. Take dinner early
  8. Include more pepper and turmeric in your daily diet 
  9. Stay hydrated
  10. Manage stress and stay happy

How to Lose Weight Fast

Limit your total calorie intake 

How many calories you consume daily has the maximum impact on total body weight. Counting your calories and making sure that you are getting them from the right type of food is the key to lose weight. 

Low-calorie diets can reduce 8% of body weight[1] on an average in the short term and can be an effective way to maintain weight in the long run. Low-calorie diets are generally high in carbohydrates and low in fat and energy. 

For more rapid weight loss, a very-low-calorie diet is effective but it should not be taken for more than 16 weeks to avoid any adverse health effects. This diet is basically a protein-sparing modified fasting regimen along with some commercial preparations or specific foods. A very-low-calorie diet needs to be properly planned by a nutritionist to get the desired results without side effects. 

Diets that restrict carbohydrate intake and stress on high-energy protein foods may be effective to reduce weight in the short term but might not be healthy to continue in the long run. Fat-restricting diets are also helpful for prompt weight loss.  

Exercise to burn more calories

A sedentary lifestyle is often the primary reason for weight gain. Physical activities and exercise are essential to lose weight fast. Increased physical activity is an essential part of any effective weight loss strategy. 

Developing and continuing a proper exercise regimen is crucial to lose and maintain a healthy body weight. Combine strength training or resistance exercises with aerobic activities to achieve the best results. 

However, according to some research[2], physical activity alone might not lead to significant weight loss unless combined with proper dietary restrictions.  

Eat slowly

If you are a hurried eater, it is time to change the habit. A slow eating rate has been found to promote higher satiation. Studies[2] have associated fast eating habits with excess body weight. So, when you are on a weight loss regimen, chew your food properly, eat slowly and consciously. 

A slow eating rate reduces total calorie intake, helps maintain the diet plan and also keeps you satiated for long. Studies indicate that some neural and hormonal pathways[3] might be the reason for lowered appetite arising from slower eating. Slow eaters also report more fullness after a meal and better hunger suppression.      

Sleep sufficiently

Good quality and sufficient sleep time is essential for healthy metabolism which in turn is directly related to weight gain. Numerous studies have shown an association between short sleep duration and obesity[4]. Sleep duration impacts energy intake and energy consumption – both essential factors in maintaining healthy body weight. 

Sleep deprivation has been related to an increase in fat mass and obesity. On the other hand, oversleeping might be linked to loss of lean mass. Poor sleep quality[5] might also result in an increase in fat mass. Inadequate sleep may affect the digestive system, leading to weight gain. So, when you are trying to lose weight, make sure that you are getting sufficient good quality sleep every day. 

Eat more fibers

Fibers are the indigestible part of plant foods and they are not essential nutrients. Nevertheless, including fibers in your diet has been found to lower the risk[6] of obesity. Fibers are plant components with unique physical and chemical properties. 

A number of studies have linked a lower intake of fibers with obesity. Fiber consumption promotes better satiation and controls hunger, limiting food intake. Fibers also help to maintain proper digestion which is helpful for metabolism and proper health. Fiber intake has also been associated with better control of blood sugar levels and other health benefits. 

Fast intermittently

Studies indicate intermittent fasting can be an effective way to treat obesity. One research found that intermittent fasting led to a 0.8% – 13%[7] reduction in baseline body weight. Another study showed weight loss irrespective of total calorie intake by the participants.

Reduction in BMI and waist circumference were some of the other benefits noted in long-term studies (more than 4 weeks). Intermittent fasting combined with calorie restriction has been found to be the most effective regimen for rapid weight loss.     

Take dinner early

The time of eating might play a decisive role in fat accumulation and weight loss treatments. The time of the last meal of the day has been linked to weight gain in many studies[8]. Having a late dinner increases your risk for obesity and late-night eating has also been linked to other conditions like increased blood glucose levels.

When you are trying to lose weight, it is best to eat according to your body’s natural biological clock. Erratic eating schedules might disturb body metabolism and lead to fat accumulation.  Maintaining sufficient gap between your last meal and bedtime can help in better digestion, and might also reduce fat accumulation.    

Include more pepper and turmeric in your daily diet 

Piperine, the main active constituent of pepper which gives it its characteristic smell, might be helpful in obesity treatment[9] and weight management. Curcumin, the principal curcuminoid of turmeric has been noted to be a probable anti-obesity compound.

Dietary bioactives like curcumin and piperine are capable of improving metabolism and may work as effective agents for controlling body fat[10] levels.  However, current  studies were mostly done on rats and additional research is necessary to reach a conclusion about the optimal dosages in humans for maximum benefits. 

Stay hydrated

Drinking more water can be helpful to lose weight fast. It not only helps to reduce hunger and minimize the tendency to snack in between meals but also increases metabolism leading to more calorie burning. Multiple human studies suggest an increase in water intake is associated with a decrease in body weight[11] in overweight and obese adults and children. 

Water is a primary constituent of the human body and staying hydrated throughout the day supports overall physical wellbeing. Instead of drinks that contain artificial sweeteners, it is best to stick to plain drinking water to stay hydrated. Adding a few cups of green tea to your daily fluid intake can also be helpful.      

Manage stress and stay happy

A number of studies have noted a relation between stress, depression, anxiety, and obesity[12]. Stress management programs were helpful in reducing the BMI of obese adults. Stress and depression have also been linked to slower metabolism rates. 

While stress has become an integral part of modern life, managing stress through holistic techniques like yoga and meditation can be helpful for weight loss.    

Conclusion  

Losing weight fast needs complete dedication towards the goal and better lifestyle choices. The basic principle behind weight loss is to consume fewer calories than what is burnt daily. This way stored fats can be metabolized thereby resulting in weight loss. For best results, you should follow all of the above tips, not just a few. 

Also keep in mind that losing weight is not an overnight thing but an ongoing process. Once you have lost weight significantly, you need to take the proper measures to maintain it that way. After achieving your desired weight, you might indulge in a few calculated cheat days but reverting to your older lifestyle will only lead to quick fat gain. So, following weight loss, it is important to take the right weight management measures and if needed, seek the guidance of a nutritionist or professional in the field.


+ sources

Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here

  1. Strychar, I. (2006). Diet in the management of weight loss. Canadian Medical Association Journal, [online] 174(1), pp.56–63. Available at: https://www.cmaj.ca/content/174/1/56.full
  2. Institute of Medicine (US) Subcommittee on Military Weight Management (2018). Weight-Loss and Maintenance Strategies. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK221839/
  3. Hawton, K., Ferriday, D., Rogers, P., Toner, P., Brooks, J., Holly, J., Biernacka, K., Hamilton-Shield, J. & Hinton, E. (2018). Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate. Nutrients, [online] 11(1), p.50. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357517/
  4. St-Onge, M.-P. . (2017). Sleep-obesity relation: underlying mechanisms and consequences for treatment. Obesity Reviews, [online] 18, pp.34–39. Available at: https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12499
  5. Kim, K., Shin, D., Jung, G.-U., Lee, D. & Park, S.M. (2017). Association between sleep duration, fat mass, lean mass and obesity in Korean adults: the fourth and fifth Korea National Health and Nutrition Examination Surveys. Journal of Sleep Research, [online] 26(4), pp.453–460. Available at: https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.12504#jsr12504-bib-0011
  6. Howarth, N.C., Saltzman, E. & Roberts, S.B. (2009). Dietary Fiber and Weight Regulation. Nutrition Reviews, [online] 59(5), pp.129–139. Available at: https://academic.oup.com/nutritionreviews/article/59/5/129/1875096?login=true
  7. Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S. & Kelly, L. (2020). Intermittent fasting and weight loss: Systematic review. Canadian family physician Medecin de famille canadien, [online] 66(2), pp.117–125. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/#:~:text=In%20several%20of%20these%20studies,(3.4%25%20to%2010.6%25).
  8. Xiao, Q., Garaulet, M. & Scheer, F.A.J.L. (2019). Meal timing and obesity: interactions with macronutrient intake and chronotype. International Journal of Obesity, [online] 43(9), pp.1701–1711. Available at: https://pubmed.ncbi.nlm.nih.gov/30705391/
  9. Shah, S., Shah, G., Singh, S., Gohil, P., Chauhan, K., Shah, K. & Chorawala, M. (2011). Effect of piperine in the regulation of obesity-induced dyslipidemia in high-fat diet rats. Indian Journal of Pharmacology, [online] 43(3), p.296. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3113382/#:~:text=Piperine%2Dtreated%20group%20showed%20significant,weight%20reduction%20%5BFigure%201%5D
  10. Miyazawa, T., Nakagawa, K., Kim, S.H., Thomas, M.J., Paul, L., Zingg, J.-M., Dolnikowski, G.G., Roberts, S.B., Kimura, F., Miyazawa, T., Azzi, A. & Meydani, M. (2018). Curcumin and piperine supplementation of obese mice under caloric restriction modulates body fat and interleukin-1β. Nutrition & Metabolism, [online] 15(1). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5801844/
  11. Thornton, S.N. (2016). Increased Hydration Can Be Associated with Weight Loss. Frontiers in Nutrition, [online] 3. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/#:~:text=Human%20studies%20suggest%20a%20similar,adults%20(103%E2%80%93111).
  12. Xenaki, N., Bacopoulou, F., Kokkinos, A., Nicolaides, N.C., Chrousos, G.P. & Darviri, C. (2018). Impact of a stress management program on weight loss, mental health and lifestyle in adults with obesity: a randomized controlled trial. Journal of molecular biochemistry, [online] 7(2), pp.78–84. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6296480/

Written by:

Ananya Lahiri

Medically reviewed by:

Ananya Lahiri holds a Bachelor's degree in Life Sciences and a Master's degree in Bioinformatics. She is also the published author of several Health & Wellness blogs, guides, and e-books. With years of experience in the education and e-learning industry, she is keen on sharing information that can help people in making informed choices. Ananya is an avid dog lover with a specific interest in Huskies and GSDs. She is also a certified translator and holds a certificate in digital marketing. Apart from Health and Medical, Ananya also enjoys writing on tech, fashion, and beauty niches. She has crafted study materials for Cosmetology & Nursing courses.

Medically reviewed by:

PubMed Central

Database From National Institute Of Health

U.S National Library of Medicine
Go to source