How to Lose Weight Fast: 3 Simple Steps, Based on Science

What to watch out for

Phase 2: Create Your Weight Loss Diet Plan
Sometimes when a diet suits you, it becomes simple. Thank you for everything. If I do not lose any more weight by end of January, then I know that this meal plan is not for me. Meals Who knew shedding weight could be so delish and satisfying! Basically, on the farm I get up at 7:

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GM Diet Plan – A 7-Day Meal Plan For Quick Weight Loss

Avoid white bread, white rice, too many potatoes, and processed baked goods. Simple carbohydrates, such as sugar, have the unfortunate tendency of spiking our insulin levels, raising our blood sugar, and making us fat. Complex carbohydrates, like whole grains, on the other hand, don't do this nearly as much. They're a good source of fuel and energy without the unnecessary sugar explosion. Focus on good fats. There are fats that are good for you, like the unsaturated kind found in olive oil, avocado, and nuts.

These leave you sated fat does a great job of filling us up and don't spike your sugar levels, keeping your insulin levels steady and thus avoiding weight gain. So instead of grabbing that low-fat granola, try a handful of nuts instead. For a long, long time, fat has gotten a bad rap. The low-fat craze was huge and is still going strong. In reality, low-fat items have been processed with extra sugar to taste good by and large, anyway , removing their "healthy" label.

New research is springing up all over the place that fatty items, like red meats and cheeses, may not be that bad for us. Swap out carbs for protein. Protein is the building blocks of the body. Without protein, your body can't repair itself and get through the wear and tear you put on it every day. Carbohydrates are fuel that your body turns to sugar when not used. When your body has no carbs to run on, it turns to fat and then to protein.

Cut out the carbs, and your body will start burning your fat stores. And what should you replace carbs with? Protein — the ultimate tummy filler and muscle builder. One simple step you can take to eating healthier and losing weight is to cut out your lunchtime sandwiches and replace them with either a hearty salad or chicken or fish. Even just skipping the side of french fries can do your body good, though it's best if you can replace it with nuts or cheeses to keep your body feeling fueled.

If losing weight isn't a good enough reason to cut the carbs, know that it can also severely reduce your risk of getting diabetes. Part 1 Quiz Why should you eat foods that are high in protein? Protein increases your insulin production. Protein slows your body's absorption of sugar. Protein is more filling than other foods. How great would it be if you could lose weight by just eating more often?

If you do it right, it could work. Eating more often smaller meals with snacks in between keeps us full and away from unhealthy cravings, prevents the binge, helps us feel satisfied, and may even lead to benefits like a reduction in cholesterol.

This is only effective if you're not eating more. Make sure that if you start snacking, your actual meals become a bit smaller. Your general caloric intake should remain the same, if not a bit lower. One of the simplest ways to stay on your dieting regimen is to plan out what you're going to eat through the course of the week.

You go to the grocery store and buy everything on your list for your healthy meals , and there are no surprises because you're sticking to your plan. Tempted to order pizza? Nope — you know you have that salmon in the fridge just waiting to be eaten. This helps you stay at home, too. Going out to restaurants is a huge culprit in the obesity epidemic. Portions are huge, calorie counts are huge, there's added sugars and salts, and it's too easy to go overboard without realizing it.

When you cook at home, you control every calorie that goes into your dishes. Another easy trick to losing weight doesn't even deal with things you can't eat. In fact, nothing is off limits. All you have to do is watch your portions. A few bites of that chocolate cake is okay, but the whole slice? You got your fix.

Talk about will power! To keep on the portion train, aim to eat half of your meal and box the rest up for leftovers. If you get hungry, you can eat it — or you can save it for tomorrow. It's easy on your budget, too. Don't eat after a certain time at night. How many times have you been guilty of staying up late, having an extra drink, or snacking the night away without even really thinking about it?

Most of us have and it's a regular habit. However, if your dieting plan is to "not eat after 8 pm" that cuts out a lot of potential eating. You eat whatever you want throughout the day, but you cut yourself off. That could be thousands of calories you're missing out on, and some serious weight lost. The main struggle with this aspect of dieting is that it gets difficult socially.

You want to go out and drink and eat and have a good time, but it's hard with a glass of water in front of you. This comes down to your will power.

If you can't do it, try to come up with a compromise. Allow yourself diet soda or tea and veggies after hours, for example. That way you don't feel as excluded when you're out with friends. Part 2 Quiz How can you avoid overeating at a restaurant? Order from the kids menu. Aim to eat only half of your meal. Stay diligent during the weekdays. Five days a week, put some serious work into your diet.

Here are examples for breakfast, lunch, and dinner. For breakfast, eat a bowl of oatmeal with low-fat milk with a few raisins or cranberries. You may also opt for a couple of eggs, a piece of fruit, or a piece of whole wheat toast with almond or peanut butter.

For lunch, include a lean protein like chicken or fish, with plenty of vegetables or a salad with beans or sprouts a great fiber source , and an optional piece of fruit.

For dinner, have a bowl of broth-based soup, a wrap or half a sandwich, brown rice or quinoa, and more fruits and vegetables fresh, ideally. Snacks should be protein and calcium rich, like nuts, cheeses, or yogurt. Include exercise in your plan, too. It is recommended to get minutes per week of moderate exercise or 75 minutes per week of vigorous exercise.

You can do it all at once or divide it up into 5-minute chunks or anything in between. A mixture of weight-training and cardio is best. Keep in mind that everyday activities, like walking the dog, vigorously cleaning the house, and gardening count, too. On weekends, take it easier on yourself.

You've put a lot of hard work into the week, and here is your reward. Don't gorge yourself, but do treat yourself to whatever you've been craving. And don't feel guilty about it — there's a lot of science to back up the idea of calorie cycling, or eating more one or two days a week. Getting the craving out will keep you from rampaging through the kitchen and eventually destroying all the progress you've made.

Or choose a diet that suits you. Sometimes when a diet suits you, it becomes simple. No-carb can be really easy if you love meat and cheese. Low-cal can be easy if you adore fruits and vegetables.

Take a look through the articles on wikiHow or the linked comprehensive guide and see if something calls out to you that you think you could be successful with. What it comes down to is that we're all different. Even twin studies support the idea that we all respond to diets differently and that certain types of dieting can actually be bad for us.

Keep trying, and you'll find something manageable. Part 3 Quiz Which is the healthiest breakfast option? A sunny-side up egg with bacon.

Whole milk and cereal Not exactly! Whole wheat toast with peanut butter Absolutely! Always talk to your doctor first if you are considering changing your diet while pregnant. Not Helpful 0 Helpful 6. I have been on a diet for about six months now, yet it's not improving my weight. What am I doing wrong? There may be many different reasons for this. You may want to reach out to a Registered Dietitian to look over your meal plan.

Try joining a gym, especially one that offers a free appointment with a personal trainer to discuss your goals. Not Helpful 2 Helpful These tips are appropriate for adults. Talk to a pediatrician if you have a concern regarding weight for children. I have no sugar intake, eat breakfast, and diet all day with a two-hour workout including running and cardio.

Yet I haven't lost weight for the last three months. What should I do?. It sounds like you need to make an appointment with a Registered Dietitian.

They can help you take a better look at your meal plan. To find an RD near you, visit http: Not Helpful 1 Helpful 6.

Yes, potatoes can be apart of a healthy diet, as long as they are consumed in moderation. Roasted Vegetable Quinoa Bowl Dinner: No-Bake Workout Bar Dessert option: Barbecue Chicken and Avocado Quesadilla Dinner: Cookie Dough Energy Bites Dessert option: Skinny Mini Bl ueberry Cheesecakes.

Grilled Turkey Veggie Burgers Snack option: Banana Coconut Energy Bar Dessert option: Ski nny Mint Cookies. Southwestern Protein Breakfast Burrito Lunch: Flatbread Veggie Pizza Snack option: Pa n-Seared Peaches and Cinnamon. Blueberry Oat Pancakes Lunch: Spinach and Bean Burrito Wrap Dinner: Oven-Crisp Fish Tacos Snack option: Avocado Dip Dessert option: Chickpea Cucumber Salad Dinner: Chicken and Black Bean Chili Snack option: No-Bake Lemon Berry Cups.

Dairy Free Crepes Lunch: Veggie and Pesto Sandwich Dinner: Spicy Pumpkin Hummus Dessert option: Flourless Banana Pancakes Lunch: Mediterranean Grilled Shrimp Salad Dinner: Baked Vegetable Spring Rolls Snack option: Slow Cooker Skinny Applesauce Dessert option: Looks amazing, thank you for this!

Just what I will need to re-jump start my weight loss! Question for you…is there a condensed version with the grocery list for each week or do we just click on each day and collect the ingredients? Thanks again for doing this! Your food is absolutely delicious! What lovely looking foods I didnt think I cud hav!! Hi, I am about to start this weight loss meal on Monday- July 23rd- I will come back here on Aug 30 days from now to let you know my starting weight on July 23rd and my weight on August Please wish me luck and thank you so much for this weight loss menu.

Amy L is here!!!!!! Started out on July 22nd lbs, today? I only ate fruits or vegetables after 6pm if I was ever hungry. I plan to continue this meal plan until I hit my goal weight which is my pre-babies weight lbs.

Thank you so much for this plan. I started out on July 23rd as lbs.

The 30-day Weight Loss Meal Plan