Losing weight can be hard, but there are some ways that can help you reach your goals faster and easier. Here are five ways to increase weight loss, based on science.
- Eat less carbs Carbs are the main energy for your body, but they can also make your blood sugar go up and down, which can make you hungry and want more food. By eating less carbs, you can make your insulin lower and make your body use more fat for energy. Studies have shown that low carb diets can make you lose more weight and fat than low fat diets, especially in the short term (1, 2). To eat less carbs, eat less refined grains, sugars, and starchy vegetables, and eat more protein, healthy fats, and non-starchy vegetables instead.
- Eat more protein Protein is an important nutrient for weight loss, as it helps you feel full, keeps your muscles strong, and makes your metabolism faster. A high protein diet can help you eat fewer calories and burn more calories during the day, making you lose more weight and fat (3, 4). Protein-rich foods include meat, poultry, fish, eggs, dairy, beans, nuts, and seeds. Try to have some protein at every meal and snack.
- Lift weights Exercise is important for weight loss, but not all kinds of exercise are the same. Lifting weights, or resistance training, can help you build muscle and strength, which can make your resting metabolism faster and help you burn more calories when you are not moving (5, 6). Lifting weights can also stop muscle loss, which can happen when you lose weight, especially on a low calorie diet (7). Muscle loss can make your metabolism slower and make it harder to lose weight. To lift weights, you can use dumbbells, barbells, kettlebells, resistance bands, or your own body weight. Try to do at least two times of strength training per week, working on all the big muscle groups.
- Sleep enough Sleep is often ignored when it comes to weight loss, but it is very important for your health and metabolism. Not sleeping enough can mess up your hormones, make you hungrier, make you less energetic, and make you think worse, all of which can make it harder to lose weight (8, 9). Studies have linked bad sleep quality and length to higher body weight and obesity, as well as more risk of long-term diseases (10, 11). To sleep enough, try to get at least seven hours of good sleep per night, and avoid caffeine, alcohol, and electronics before bed.
- Drink more water Water is needed for life, but it can also help you lose weight. Drinking water can help you stay hydrated, make your metabolism faster, and make you eat less and take in fewer calories (12, 13). Water can also help you get rid of toxins and waste from your body, which can make your health and digestion better. To drink more water, bring a reusable water bottle with you, drink a glass of water before each meal and snack, and drink water instead of sugary drinks like soda, juice, and sports drinks. You can also make your water more tasty with lemon, cucumber, mint, or berries.
Summary These are five ways to increase weight loss, based on science. By eating less carbs, eating more protein, lifting weights, sleeping enough, and drinking more water, you can make your fat burning faster and improve your health. However, remember that weight loss is a long-term thing that needs consistency and patience. Focus on making changes that fit your lifestyle and choices, and don’t give up on your goals.
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