Reducing carbohydrates, boosting protein intake, doing resistance training, and prioritizing sleep are all strategies that can support long-term weight loss.
Concentrating on durable habits and health changes you can maintain over time will benefit your overall well-being and are more likely to lead to lasting weight reduction.
Below are evidence-based recommendations to assist you in losing weight.
How to lose weight in 6 straightforward steps
1. Include protein, healthy fats, and vegetables
Try to have a mix of foods at every meal. To create a balanced plate, include protein, fat, vegetables, and complex carbohydrates.
Suggested portion ranges by age are as follows:
Food typeAdultsChildren 2–8Children 9–13Adolescents 14–18Protein5–7 ounces (oz)2–5.5 oz4–6.5 oz5–7 ozVegetables2–5 cups1–2.5 cups1.5–3.5 cups2.5–4 cupsHealthy oils22–44 grams (g)15–24 g17–34 g24–51 gGrains5–10 oz3–6 oz5–9 oz6–10 oz
Protein
Consuming an appropriate amount of protein helps preserve muscle while you lose weight.
Diets with sufficient protein may also reduce cravings and snacking by promoting a sense of fullness and satisfaction.
Below are examples of protein-containing foods with protein amounts and serving sizes from a nutrition database.
FoodAmount of protein/100 gramsDaily servinglean ground beef20.8 gskinless chicken breast23.2 g3.7 ozblack beans21.6 g0.7 ozlentils9.02 g0.7 oz
Vegetables
Vegetables are nutrient-dense choices to add to meals. Aim for about the suggested daily vegetable intake noted above.
Examples include:
- leafy greens
- tomatoes
- bell peppers
- green beans
- squash
Keep in mind that some vegetables—such as potatoes, sweet potatoes, and corn—are higher in carbohydrates and calories and are often treated like grains on the plate. Watch portion sizes when including these items.
Healthy fats
Sources of beneficial fats like olive oil, avocado, nuts, and seeds are excellent additions to your eating plan.
Even though oils like olive oil are healthy, they contain 9 calories per gram, while protein and carbohydrates have only 4 calories per gram.
Therefore, it’s wise to consume healthy fats in moderation and limit saturated and trans fats.
Examples of foods with healthy fat content:
FoodHealthy fat contentalmonds (100 g) (3.8 g saturated fat)sunflower seeds (100 g) (5.4 g saturated fat)green olives (100 g) (2 g saturated fat)avocados (100 g) (2.1 g saturated fat)butter (100 g) (51.4 g saturated fat)coconut oil (100 g) (82.5 g saturated fat)
Butter and coconut oil should be used sparingly because of their high saturated fat levels.
2. Keep moving
Health authorities advise combining aerobic exercise with strength training for the best overall health benefits.
Cardio activities include walking, jogging, running, cycling, or swimming. Explore different resistance training exercises to build muscle and support metabolism.
Check with your healthcare provider before beginning a new exercise routine.
3. Increase your fiber intake
Fiber passes slowly through the digestive system and can help you stay satisfied longer, supporting weight loss.
It may also help steady blood sugar, promote regular bowel habits, and protect against some chronic illnesses.
Fruits, vegetables, whole grains, breads, and legumes are rich in fiber. Aim for the recommended grain servings noted earlier. Many vegetables and legumes also contribute meaningful fiber.
Examples of fiber-rich foods with recommended servings include:
FoodFiber/100 goats (100 g)chickpeas (100 g)bananas (1 banana)brussels sprouts (100 g)beets (100 g)apples (100 g)quinoa, cooked (100 g)
4. Practice mindful eating
Understanding how your body reacts to food and eating can help prevent overeating. Mindful eating may include:
- eating more slowly
- learning to tell true hunger apart from emotional cravings
Eating too quickly can be an issue because it doesn’t give your brain time to notice that you’re full.
Slowing your pace lets your stomach signal fullness to your brain, helping you distinguish genuine hunger from fullness, which usually results in eating less.
Try to reduce distractions while eating and use strategies to slow down during meals. Learn more about mindful eating and weight control.
5. Maintain proper hydration
Drinking sufficient water can assist weight loss by helping to reduce food intake, particularly if you consume water before meals.
It may also support fat metabolism, which can aid long-term weight management.
Choose water or other low-calorie beverages instead of sugar-sweetened drinks like soda, which contain high amounts of sugar and calories and contribute to weight gain.
Other water-related benefits for weight loss include keeping you hydrated during exercise and helping eliminate waste. Overall, proper hydration helps your body function more efficiently.
6. Prioritize sleep
Alongside dietary and exercise changes, getting enough sleep each night can be helpful for losing weight.
Research shows that people who consistently sleep less than seven hours nightly are more likely to have a higher body mass index and develop obesity compared with those who sleep more.
Lack of sleep may also disrupt hormones that regulate hunger and appetite.
As a general guideline, aim for at least the recommended amount of quality sleep each night.
What about calories and portion management?
You don’t always have to count calories if you maintain a balanced diet rich in protein, fats, and vegetables.
If weight loss stalls, tracking calories may help you determine whether intake is a factor.
Try a free online calculator to estimate your calorie needs.
Consuming too few calories can be harmful and counterproductive for losing weight. Reduce calories by a sustainable, healthy amount under a doctor’s guidance.
Sample meals to support weight loss
Here are some nutrient-focused meal examples that can aid weight loss and include proteins, healthy fats, and complex carbohydrates:
- poached egg with sliced avocado and a side of berries
- salmon baked with ginger, sesame oil, and roasted zucchini
- spinach, mushroom, and feta crustless quiche
For snack suggestions that are nutrient-dense, see this related article.
How quickly will you lose weight?
Weight may drop faster during the first week of dietary changes and then progress at a steadier, slower pace. Initial losses often include both fat and water weight.
If this is your first major change to diet and activity, weight may come off more quickly. A safe and realistic target is 0.5–2 pounds (lbs) per week.
»MORE:Learn how to lose weight the healthy way, the Wellos way
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Frequently asked questions
What is the fastest way to lose weight?
Lowering calorie intake and increasing physical activity can lead to faster and sustainable weight loss. Individual factors—such as current diet, medications, hormones, mental health, and genetics—also play important roles.
How can I lose weight in 7 days?
Cutting back on processed foods and added sugars can help you lose weight in a week.
Drinking ample water and boosting dietary fiber can also be helpful. However, many factors affect weight loss, and it’s better to aim for steady, sustainable changes of 0.5–2 lbs per week.
How can I lose 20 pounds quickly?
Regular exercise, adequate hydration, and a balanced diet rich in whole, nutrient-dense foods can help you shed 20 pounds or reach a healthy target weight.
Realistically and safely, losing 0.5–2 pounds per week is the most maintainable approach.
Eating adequate protein, healthy fats and vegetables; drinking more water; increasing fiber; and adding exercise can all support your goals. Other considerations may include medications, medical conditions, hormones, and genetics.
How can I lose 10 pounds in a week?
Losing 10 pounds in one week is neither realistic nor sustainable. Aim for 0.5–2 pounds of weight loss per week through dietary and lifestyle changes.
How can I lose 15 pounds in 2 weeks?
Losing 15 pounds in two weeks is unrealistic, unsustainable, and likely unsafe. A healthy pace is 0.5–2 pounds per week, typically achieved through diet modifications and lifestyle changes.
Bottom line
Rapid weight loss may be appealing, but it’s crucial to focus on long-term results.
While water weight can drop quickly, true fat loss requires more time, and sustainable weight reduction generally takes longer than people expect.
Adopting a balanced diet and staying physically active can support enduring weight loss.
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