However, not all diets have this effect. Low carb diets and whole food, lower calorie diets are effective for weight loss and may be easier to stick to than other diets. Here are some ways to lose weight that employ healthy eating, potentially lower carbs, and that aim to:. One way to lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.
When you do that, your hunger levels go down, and you generally end up eating fewer calories 1. This makes them more filling to keep you satisfied. A study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations 2. Research also suggests that a low carb diet can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungry 3. Note that the long-term effects of a low carb diet are still being researched. It can also be difficult to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight.
There are potential downsides to a low carb diet that may lead you to a different method. Reduced calorie diets can also lead to weight loss and be easier to maintain for longer periods of time. If you opt for a diet focusing instead on whole grains over refined carbs, a study correlated high whole grain with lower body mass index BMI 4. Reducing sugars and starches, or carbs, from your diet can help curb your appetite, lower your insulin levels, and make you lose weight.
But the long-term effects of a low carb diet are not yet known. A reduced calorie diet could be more sustainable. Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight 5. Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight, 6 , 7 , 8. Many factors determine your specific needs, but generally, an average person needs 9 :.
In one study, people on a higher protein diet ate fewer calories per day 10 , The extent of this calorie deficit affects how quickly you lose weight. For example, consuming fewer calories per day for 8 weeks will likely result in greater weight loss than eating fewer calories per day. However, be sure not to make your calorie deficit too large. Doing so would not only be unsustainable but also put you at risk for nutrient deficiencies.
Sleep tends to be an overlooked yet crucial component of weight loss. Just one night of sleep deprivation has been shown to increase your desire for high-calorie, nutrient-poor foods, such as cookies, cakes, sugary beverages, and chips 8 , 9. One 2-week study randomized participants on a calorie-restricted diet to sleep either 5. Those who slept 5. Consequently, chronic sleep deprivation is strongly linked to type 2 diabetes, obesity, heart disease, and certain cancers 11 , 12 , Age, gender, and sleep are just a few of the many factors that affect weight loss.
Others include some medical conditions, your genetics, and the use of certain medications. With innumerable weight loss diets available — all promising impressive and quick results — it can be confusing to know which one is best. For example, low-carb diets like keto may help you lose more weight initially, but studies find no significant differences in weight loss in the long term 21 , 22 , What matters most is your ability to stick to a healthy, reduced-calorie eating pattern 24 , However, following a very low calorie diet for long periods is difficult for many people and the reason why most diets fail To increase your chances of success, only moderately reduce your calorie intake, individualize your diet according to your preferences and health or work with a registered dietitian.
Combine diet with exercise , including both aerobic and resistance training, to maximize fat loss and prevent or minimize muscle loss By eliminating highly processed foods and incorporating more healthy, whole foods, such as vegetables, fruits, whole grains, healthy fats, and proteins, you can further promote weight loss and your overall health. Endocrine and metabolic disorders. In: Conn's Current Therapy Philadelphia, Pa. Accessed March 31, Hensrud DD, et al. Lose it! In: The Mayo Clinic Diet.
Rochester, Minn. Hensrud DD expert opinion. Mayo Clinic, Rochester, Minn. March 31, See also Boost your weight-loss confidence Getting the support you need Body fat analyzers Body fat: What happens to lost fat?
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This can involve following a weight loss plan, but it also should involve making changes to your diet and activity levels that you can stick to over the long term. If you are struggling to achieve a healthy weight after trying a healthy eating plan speak to your GP or practice nurse for advice. You should also check with your GP if you have a long-term health condition before starting a diet.
If you're trying to lose weight, the safe weekly rate of weight loss is between 0. That's between around 1lb and 2lb a week. Lose weight faster than this and you're at risk of health problems that include malnutrition and gallstones, as well as feeling tired and unwell. Fad diets associated with very rapid weight loss, which involve simply changing your diet for a few weeks, are also unlikely to lead you to a healthy weight in the long term.
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