How to lose weight fast: 10 Science-Backed Methods to Burn Fat

How to lose weight fast?

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Numerous diets, supplements, and meal replacement programs promise quick weight loss but are often not backed by scientific evidence. Instead, individuals may achieve better and more sustainable results through lifestyle changes, such as incorporating regular physical activity.

While many commercial weight-loss products and plans may not be safe or effective, research does support certain evidence-based approaches for losing weight.

These include consistent exercise, monitoring daily calorie intake, practicing intermittent fasting, and lowering carbohydrate consumption.

This article outlines ten methods that are potentially effective for weight loss, based on scientific findings.

1. Intermittent fasting

Intermittent fasting is an eating pattern that alternates between periods of fasting and eating, typically involving shorter daily windows for consuming meals. It promotes weight loss in the same manner as a conventional low-calorie diet—by reducing overall calorie intake. A 2022 meta-analysis found that intermittent fasting over a short term (up to 26 weeks) is just as effective for weight loss as a daily calorie-restricted diet.

Popular intermittent fasting approaches include:

• Alternate day fasting: Fasting every other day, with normal eating on non-fasting days. A modified version allows intake of 20% to 30% of daily energy needs on fasting days.
• The 5:2 Diet: Involves eating normally for five days a week and either fasting or significantly reducing calorie intake on two non-consecutive days.
• The 16:8 method: Consists of a 16-hour fasting period each day, with all meals consumed within an 8-hour window. This is also known as time-restricted eating.

However, fasting may not be appropriate for everyone. It’s advisable to consult a healthcare provider before beginning any fasting regimen to ensure it aligns with individual health needs.

2. Monitoring weight, diet, and physical activity

Keeping track of daily food and beverage intake can be a useful strategy for those aiming to lose weight. One effective method is recording meals and activities in a journal or using an online food tracking tool.

According to a 2020 literature review, monitoring diet and exercise supports weight loss by encouraging healthier habits and boosting motivation.

A 2021 study found that consistently tracking body weight was most strongly linked to successful weight loss, particularly among individuals who diligently logged their food intake.

Additionally, a 2022 review indicates that wearable fitness trackers may help increase physical activity, improve fitness levels, and enhance body composition.

3. Practicing mindful eating

Mindful eating involves being fully present and attentive during meals, focusing on how and where food is consumed. This approach can enhance enjoyment of food and may support weight loss by encouraging healthier eating habits.

In today’s fast-paced lifestyles, many people eat quickly while multitasking—such as eating in the car, at their desk, or in front of the TV—often without paying much attention to what they’re eating.

The following strategies can help promote mindfulness during meals:

• Eat at a table: Whenever possible, sit down at a table to eat, creating a dedicated space for meals.
• Minimize distractions: Turn off electronic devices like phones, TVs, and laptops to focus fully on the meal.
• Eat slowly: Chew food thoroughly and take time to appreciate its taste and texture, allowing the body to recognize fullness cues and helping to avoid overeating.
• Make thoughtful food choices: Opt for nutrient-rich foods that contribute to a balanced and nourishing diet.

4. Including protein in meals

Consuming protein with meals can help control appetite by influencing hunger-regulating hormones. Specifically, protein reduces levels of ghrelin, the hormone that stimulates hunger, while increasing satiety hormones such as peptide YY, GLP-1, and cholecystokinin, which help people feel fuller for longer.

According to a 2020 review on dietary strategies, a high-protein diet generally means consuming more than 0.8 grams (g) of protein per kilogram (kg) of body weight each day. This amount (0.8 g/kg) represents the minimum intake required for basic bodily functions like tissue maintenance, growth, and repair.

For those aiming to lose weight, higher protein intakes—ranging from 1.2 to 2 g/kg per day—may be beneficial. Such levels can help preserve muscle mass during calorie restriction, reduce hunger, support recovery from exercise, and counteract age-related muscle loss in older adults.

To safely increase protein intake while maintaining a balanced and nutritious diet, individuals may consider consulting a registered dietitian, nutritionist, or healthcare provider.

Good sources of protein include:

• Eggs
• Soy products like tofu, tempeh, and edamame
• Nut and seed butters
• Dairy products, especially Greek yogurt and cottage cheese
• Seafood such as salmon and sardines
• Chia seed pudding
• Beans, lentils, and other legumes
• Lean poultry, including chicken and turkey

5. Reducing sugar and refined carbohydrates

The standard Western diet often contains high levels of added sugars, which are associated with obesity and increased body weight.

Refined carbohydrates are processed grains that have had the bran and germ removed—parts that contain most of the fiber and essential nutrients. This category includes foods like white rice, white bread, and regular pasta.

Research supports the link between refined grain consumption and weight gain, as seen in a 2023 study. Additionally, a 2021 review indicates that whole grains are more effective at reducing hunger and promoting feelings of fullness, potentially leading to reduced calorie intake.

To gain these advantages, individuals can replace processed and sugary foods with more nutrient-rich alternatives. Helpful substitutions include:

• Choosing whole grain rice, bread, and pasta instead of their refined counterparts
• Opting for fruit, nuts, and seeds in place of sugary snacks
• Drinking herb teas or fruit-infused water instead of sugar-laden sodas
• Making smoothies with water or milk rather than fruit juice

6. Consuming ample dietary fiber

Dietary fiber refers to a type of carbohydrate found in plant-based foods that the body cannot fully digest or absorb in the small intestine, unlike sugars and starches.

Eating sufficient fiber can enhance feelings of fullness, helping individuals eat less over time. This decrease in overall calorie intake may contribute to weight loss.

Foods rich in fiber include:

• Whole grain breakfast cereals and bread
• Whole wheat pasta
• Fruits and vegetables
• Peas, beans, and legumes
• Nuts and seeds

7. Supporting a healthy balance of gut bacteria

The human digestive system is home to a diverse and abundant community of microorganisms. Each person has a unique composition of gut bacteria, and certain types may influence how much energy is extracted from food, potentially contributing to fat storage and weight gain.

Consuming specific foods can help promote the growth of beneficial gut bacteria. These include fiber-rich foods and those containing probiotics, such as:

• Sauerkraut
• Kimchi
• Yogurt
• Tempeh
• Miso
• Kefir

Prebiotics, which are non-digestible fibers that nourish probiotics, also play a key role in maintaining a healthy gut environment. Foods rich in prebiotic fibers include:

• Fruits
• Vegetables
• Whole grains
• Beans and lentils

Including both prebiotic and probiotic foods in the diet may help support a balanced and healthy gut microbiome.

8. Prioritizing sufficient sleep

A 2022 review indicates that inadequate or poor-quality sleep can slow down metabolism—the process by which the body converts food into energy. When people regularly consume more calories than they burn, the excess energy may be stored as fat.

Lack of sleep can also contribute to insulin resistance and elevate cortisol levels, both of which are linked to increased fat storage.

Sleep duration also influences the balance of hormones that regulate appetite, particularly leptin and ghrelin.

When sleep is limited, levels of ghrelin (the hormone that stimulates hunger) rise, leading to increased appetite. At the same time, leptin (the hormone that signals fullness) decreases, which may reduce the feeling of satiety and raise the risk of overeating.

9. Managing stress effectively

A 2022 review highlights a strong connection between stress and obesity.

Stress can disrupt key hormones that regulate appetite and fat storage, including leptin, ghrelin, and cortisol. The review notes that elevated cortisol levels are particularly associated with increased abdominal fat.

In addition, stress can trigger behaviors that contribute to weight gain, such as overeating or consuming high-calorie, sugary, or fatty foods.

A 2018 study involving 45 adults with obesity examined the impact of a stress management program on weight loss over eight weeks. The program included techniques such as:

• Diaphragmatic breathing
• Progressive muscle relaxation
• Guided visualization

All participants also received guidance on maintaining a healthy lifestyle. By the end of the study, those in the stress management group experienced significantly greater reductions in body mass index (BMI) compared to those without such interventions.

10. Engaging in regular physical activity

Studies indicate that consistent exercise supports both weight loss and long-term weight management, especially when combined with a calorie deficit.

In addition to aiding weight control, regular physical activity provides numerous health benefits, such as:

• Improved sleep quality
• Enhanced mental and cognitive health
• Increased strength in bones and muscles, which can boost balance and mobility
• Reduced risk of several chronic conditions, including:
  • High blood pressure
  • Heart disease
  • Stroke
  • Type 2 diabetes
  • Certain types of cancer

The amount of exercise needed to maintain a healthy weight varies depending on the individual.

However, according to the Centers for Disease Control and Prevention, most adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days each week.

Frequently asked questions

Is it possible to lose 10 pounds in 3 days?

Losing 10 pounds in just three days is generally not realistic for most people and often requires extreme or unsafe eating practices.

Such rapid weight loss is typically unsustainable and may lead to regaining the weight, making it difficult to achieve lasting results.

How can someone lose 20 pounds in a month?

To lose weight, a person must burn more calories than they consume, achieved through changes in diet, increased physical activity, or both. However, losing 20 pounds in one month is an extremely aggressive goal that would require a very large calorie deficit, which may be unsafe and difficult to sustain.

What are the risks of losing weight too quickly?

Rapid weight loss can increase the risk of health issues such as gallstones, dehydration, and nutrient deficiencies, especially if it involves extreme or unhealthy eating habits. Additionally, losing weight too fast may lead to the loss of muscle mass along with fat, which can slow down metabolism and make it harder to maintain weight loss in the long term.

Summary
Sustainable weight loss doesn’t happen overnight. The most effective and healthy approach involves eating a balanced, nutrient-rich diet and engaging in regular physical activity. People who lose weight gradually through consistent lifestyle changes are more likely to keep it off than those who lose it quickly.
Anyone looking to lose weight should consider consulting a healthcare professional to ensure their approach is safe, realistic, and tailored to their individual needs.