5 Quick Tips to Lose Weight Effectively When You're in a Hurry

You can shed 9–16 kilograms in just a few months. However, it's crucial not to harm your health while doing so.

Leading medical researchers from Mayo Clinic and the U.S. Centers for Disease Control and Prevention report that experts recommend losing weight at a gradual pace of 0.5–1 kilogram per week. This approach helps reduce the risk of health complications associated with rapid weight loss.

Nonetheless, many people seek faster results, especially when preparing for events like weddings or sports competitions. We've compiled proven tips to help you lose weight efficiently without compromising your well-being.

The Lifehacker medical editorial team emphasizes that losing weight quickly can be safe if done properly. We do not encourage extreme dieting or unsafe practices. If you decide to try any of these strategies, consult a healthcare professional beforehand.

If you want to lose weight fast, start by consulting a doctor to rule out any underlying health issues.

1. Reduce Calorie Intake

Research shows that most people can safely reduce their calorie consumption without adverse effects on health or energy levels.

Studies indicate that cutting 1,000–1,500 calories daily can help people lose more weight than those who reduce only a few hundred calories. This significant reduction supports faster weight loss.

Medical experts advise that adults generally need to consume fewer calories than their usual intake to lose weight. For example, in a study of 42 men with an average age of 35% calories from fat, participants lost 10.7 kg over 12 weeks, with 7.7 kg of fat loss. Participants who consumed fewer calories lost about 1,600 kcal per day.

Another study found that reducing daily calorie intake by 1.2–1.6 grams per kilogram of body weight led to an average weight loss of 25–30 kg over time, helping participants shed excess fat.

However, it’s essential to ensure that calorie reduction does not lead to nutritional deficiencies or health problems.

2. Increase Protein Intake

To preserve muscle mass and support fat loss, increasing protein consumption is beneficial. Protein helps reduce hunger and maintains muscle tissue during weight loss.

Research involving 42 men showed that consuming a diet with 35% protein led to significant fat loss and increased satiety.

Higher protein intake can also boost metabolism and promote a feeling of fullness, reducing overall calorie consumption.

Try incorporating lean meats, fish, eggs, dairy, legumes, and plant-based protein sources into your meals.

3. Use a Ketogenic Diet

The ketogenic diet involves a very low carbohydrate intake, typically under 20–50 grams per day, moderate protein, and high fat consumption.

In a typical ketogenic diet, carbohydrate intake is limited to 5–10% of daily calories, encouraging the body to burn fat for energy.

Studies show that ketogenic diets can lead to rapid weight loss and improved metabolic health.

However, this diet is not suitable for everyone, especially those with certain health conditions. Consult your doctor before starting.

4. Track Your Diet and Progress

Keeping a detailed food diary helps monitor calorie intake and identify eating patterns that may hinder weight loss.

Studies reveal that people who consistently track their food intake tend to lose more weight and maintain their results longer.

Using apps or journals to log meals and snacks can increase awareness and support healthier choices.

5. Consult a Specialist for a Personalized Plan

If your BMI is over 30 kg/m², a healthcare professional can recommend tailored weight loss strategies, including medical treatments and dietary adjustments.

Doctors can provide guidance on safe calorie deficits, physical activity, and behavior changes to maximize results.

Specialists can also help identify any underlying health issues that may affect weight loss.

Following professional advice increases the likelihood of successful and sustainable weight loss.

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