Want to Lose Weight Fast? These Science-Backed Tips Can Help You Lose Weight Sustainably

How to lose weight in 5 simple steps

1. Eat protein, fat, and vegetables

Aim to include a variety of foods at each meal. To balance your plate, your meals should include protein, fat, vegetables, and complex carbohydrates.

The following are the recommended amounts you should eat by age according to the Dietary Guidelines for Americans 2020-2025:

Food type	Adults	Children 2-8	Children 9-13	Adolescents 14-18
Protein	5-7 ounces (oz)	2-5.5 oz	4-6.5 oz	5-7 oz
Vegetables	2-5 cups	1-2.5 cups	1.5-3.5 cups	2.5-4 cups
Healthy oils	22-44 grams (g)	15-24 g	17-34 g	24-51 g
Grains	5-10 oz	3-6 oz	5-9 oz	6-10 oz

Protein

Eating a recommended amount of protein is essential to help preserve muscle mass while losing weight.

Diets with adequate protein may also reduceTrusted Source cravings and snacks by helping you feel full and satisfied.

The following are examples of foods that contain protein with amounts and servings from the U.S. Department of Agriculture’s Food Data CentralTrusted Source database.

Food	Amount of protein/100 grams	Daily serving
lean ground beef	20.8 g	3.7 ozTrusted Source
skinless chicken breast	23.2 g	3.7 oz
black beans	21.6 g	0.7 oz
lentils	9.02 g	0.7 oz

Vegetables

All vegetables can be nutrient-rich additions to your diet. Aim to eat about 2.5 cupsTrusted Source of vegetables daily.

Examples of vegetables include:

• leafy greens
• tomatoes
• bell peppers
• green beans
• squash

2. Move your body

The Physical Activity Guidelines for AmericansTrusted Source recommend combining cardio workouts with weight training for optimal health.

3. Eat more fiber

Fiber moves slowly through the digestive tract and can help you feel fullerTrusted Source for longer to support weight loss.

It might also stabilize blood sugar levels, promote regularity, and protect against certain chronic conditions.

4. Eat mindfully

Having a good understanding of how your body responds to food and eating can help you make sure you’re not overeating. This is known as mindful eating It can involve the following:

• eating more slowly
• learning to recognize when you’re hungry vs. when you’re craving food for emotional reasons
• cooking colorful foods with a variety of textures to prolong and enjoy your meals

5. Stay hydrated

Drinking plenty of water can help promote weight loss by reducingTrusted Source your food intake, especially if you drink water before a meal.

It might also work by increasingTrusted Source fat burning, which can help enhance long-term weight loss.

Be sure to choose water or other low-calorie drinks rather than sugar-sweetened beverages like soda, which are high in sugar and calories and could contributeTrusted Source to weight gain.

Other benefits from drinking water related to weight loss include helping you stay hydrated while you exercise and helping remove waste from the body. In general, drinking water helps your body run more efficiently.