How to Lose Weight Fast and Safely: A Science-Based Approach

If you want to lose weight fast and safely, you need to follow a science-based approach that combines a healthy, calorie-controlled diet with increased physical activity. Here are some proven strategies to help you achieve your weight-loss goals.

1. Try intermittent fasting

Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day. Several studies have shown that IF can lead to weight loss in overweight individuals by creating a consistent calorie deficit².

The most common IF methods include:

• Alternate day fasting (ADF): Fast every other day and eat a typical diet on non-fasting days. The modified version involves eating just 25–30% of the body’s energy needs on fasting days¹.


• The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories¹.


• The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight¹.

However, IF is not for everyone and you should consult your doctor before trying it. You should also make sure to eat balanced meals on non-fasting days and avoid overeating or bingeing.

2. Track your diet and exercise

If you want to lose weight, you need to be aware of what you eat and drink each day. The most effective way to do this is to log these items in either a journal or an online food tracker. Research suggests that tracking your diet, physical activity, and weight loss progress can help you stay motivated and focused².

One study found that consistent tracking of physical activity helped with weight loss². Meanwhile, another study found a positive correlation between weight loss and the frequency of monitoring food intake and exercise². Even a device as simple as a pedometer can be a useful weight-loss tool.

You can use various apps or websites to track your calories, macronutrients, micronutrients, water intake, steps, workouts, sleep quality, and more. Some examples are MyFitnessPal, Cronometer, Fitbit, Noom, etc.

3. Eat mindfully

Mindful eating is a practice where you pay attention to how and where you eat food. This can help you enjoy the food you eat and maintain a healthy weight. Research shows that mindful eating can reduce binge eating, emotional eating, and external eating cues³.

To practice mindful eating, you should:

• Eat slowly and savor every bite.


• Avoid distractions like TV, phone, or computer while eating.


• Listen to your body's hunger and fullness signals.


• Choose foods that nourish your body and mind.


• Avoid judging yourself or feeling guilty about your food choices.

4. Eat more protein for breakfast

Protein is an essential macronutrient that can help you lose weight by boosting your metabolism, reducing your appetite, and preserving your muscle mass⁴. Studies show that eating a high-protein breakfast can reduce cravings and calorie intake throughout the day⁴.

Some examples of high-protein breakfast foods are eggs, Greek yogurt, cottage cheese, oatmeal with milk or protein powder, nuts, seeds, etc.

5. Avoid sugar and refined carbs

Sugar and refined carbs are high in calories but low in nutrients. They can
spike your blood sugar levels and make you crave more food. They can also interfere with your metabolism and hormone balance⁴. Studies show that cutting back on sugar and refined carbs can help you lose weight and improve your health⁴.

Some examples of foods to avoid or limit are cakes, cookies, candies, pastries, white bread, white rice, white pasta, soda, juice, etc.

6. Eat more fiber

Fiber is a type of carbohydrate that your body cannot digest. It helps you feel full longer, prevents constipation, lowers cholesterol levels, and regulates blood sugar levels⁵. Studies show that eating more fiber can help you lose weight and reduce your risk of chronic diseases⁵.

Some examples of high-fiber foods are fruits, vegetables, beans, lentils, oats, barley, quinoa, nuts, seeds, etc.

7. Balance your gut bacteria

Your gut bacteria play an important role in your weight and health. They help digest food, produce vitamins, regulate inflammation, and influence your appetite and metabolism. Research shows that having an imbalance of gut bacteria can contribute to obesity and metabolic disorders.

To balance your gut bacteria, you should:

• Eat more probiotic foods that contain beneficial bacteria such as yogurt, kefir, sauerkraut, kimchi, kombucha, etc.



• Eat more prebiotic foods that feed the good bacteria such as garlic, onion, leek, asparagus, banana, apple, etc.



• Avoid or limit antibiotics, artificial sweeteners, processed foods, and stress that can harm your gut bacteria.



• Consider taking a probiotic supplement if you have a medical condition or after taking antibiotics.

8. Get enough sleep

Sleep is essential for your weight and health. It helps regulate your hormones, repair your muscles, boost your immune system, and improve your mood. Studies show that lack of sleep can increase your appetite, lower your metabolism, impair your glucose tolerance, and increase your risk of obesity and diabetes.

To get enough sleep, you should:

• Aim for at least 7–9 hours of quality sleep per night.



• Stick to a regular sleep schedule and routine.



• Avoid caffeine, alcohol, nicotine, and heavy meals close to bedtime.



• Limit exposure to blue light from screens at night.



• Make your bedroom dark, cool, quiet, and comfortable.

9. Manage your stress

Stress can have a negative impact on your weight and health. It can trigger the release of cortisol
a hormone that can increase your appetite, store fat, and break down muscle. Studies show that chronic stress can contribute to weight gain and obesity.

To manage your stress, you should:

• Identify and address the sources of your stress.


• Practice relaxation techniques such as deep breathing, meditation, yoga, etc.


• Seek social support from your friends, family, or professionals.


• Engage in hobbies and activities that make you happy.


• Get enough sleep and rest.

Conclusion

Losing weight fast and safely is possible with a science-based approach that includes diet, exercise, and lifestyle changes. By following these nine strategies, you can achieve your weight-loss goals and improve your health and well-being.

Source: Conversation with Bing, 4/19/2023
(1) How to Safely Lose Weight Fast | U.S. News. https://health.usnews.com/wellness/articles/how-fast-is-it-ok-to-lose-weight.
(2) Weight loss: 6 strategies for success - Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752.
(3) How to lose weight fast: 9 scientific ways to drop fat - Medical News Today. https://www.medicalnewstoday.com/articles/322345.
(4) How to Lose Weight Fast in 3 Simple Steps - Healthline. https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible.
(5) How to Lose Weight Fast: 10 Safe Tips to Help with Weight Loss. https://www.goodhousekeeping.com/health/diet-nutrition/advice/a17162/lose-weight-faster-karas-0302/.

Source: Conversation with Bing, 4/19/2023

(1) How to Lose Weight Fast in 3 Simple Steps - Healthline. https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible.

(2) How to Lose Weight Fast: 10 Safe Tips to Help with Weight Loss. https://www.goodhousekeeping.com/health/diet-nutrition/advice/a17162/lose-weight-faster-karas-0302/.

(3) How to Safely Lose Weight Fast | U.S. News. https://health.usnews.com/wellness/articles/how-fast-is-it-ok-to-lose-weight.

(4) Weight loss: 6 strategies for success - Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752.

(5) How to lose weight fast: 9 scientific ways to drop fat - Medical News Today. https://www.medicalnewstoday.com/articles/322345.

Source: Conversation with Bing, 4/19/2023
(1) Weight loss: 6 strategies for success - Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752.
(2) How to Safely Lose Weight Fast | U.S. News. https://health.usnews.com/wellness/articles/how-fast-is-it-ok-to-lose-weight.
(3) How to lose weight fast: 9 scientific ways to drop fat - Medical News Today. https://www.medicalnewstoday.com/articles/322345.
(4) How to Lose Weight Fast in 3 Simple Steps - Healthline. https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible.
(5) How to Lose Weight Fast: 10 Safe Tips to Help with Weight Loss. https://www.goodhousekeeping.com/health/diet-nutrition/advice/a17162/lose-weight-faster-karas-0302/.