How to Lose Weight Fast: 3 Simple Steps, Based on Science


Amongst the multitudes of unfounded assumptions that permeate public discussion, the science behind weight loss is relatively simple. Your body is much like a machine, where it burns calories instead of gas to fuel its operation. Consequently, your weight is the result of your body’s caloric economies. And weight loss, at its core, a mere matter of science.

Losing weight fast is challenging for most, with the common culprit of its difficulty being hunger and dissatisfaction – two aspects that are often inherent to many diets. Paired with slow results and ineffective management of metabolism, such diets become not only a psychological nightmare but a lifestyle that is seemingly impossible to achieve. However, with the availability of scientific research, there are three simple steps you can take to lose weight, all while escaping the usual pains of other diets. This is because these three simple steps will ensure that you enjoy a significantly reduced appetite, faster observable results, and improved metabolic health, all while effectively losing weight. Here is how you can get started: 

1. Reducing Carb Consumption Can Really Work Wonders

This simple step is magical for quick and easy weight loss. Carbohydrates are notorious for weight gain, although not many know the exact science behind it. After all, the calorie count per gram of carb is the same as that of protein, both of which are half that of fat. So what is all the fuss really about? Should the reduction of carb intake be prioritized over that of fat?

Well, here is where the science comes in. Carbs are the main target of the digestive system when burning fuel for energy. With a lower carb intake, your body switches to feed off stored fat instead. Carbs are also responsible for insulin spikes in your body, where insulin is a hormone that when released, makes you hungry. By eating fewer carbs, your appetite will be significantly reduced, and hence, reducing your calorie intake suddenly becomes a whole lot easier.

With lowered insulin levels, your kidneys will also start to shed any excess sodium and water, reducing both bloating and any unnecessary water weight.

The National Library of Medicine has found that to lose weight fast, a low-carb diet is one of, if not the most effective of diets, beating even the results of those gained by following a low-fat diet. With both the shedding of body fat and excess water, weight loss through this simple step of reducing your carb consumption can easily amount to 10 pounds in the first week.

2. Eat Your Vegetables, Protein and Fat

So, an overload of carbs is off the table. What then are the best foods to eat if you want to lose weight fast? According to science, the ideal meal for quick weight loss includes low-carb vegetables, a protein source, and a fat source.   

Low-Carb Vegetables

Vegetables are packed with nutrients and contain much of the needed fiber, vitamins, and minerals that help you stay healthy. By eating vegetables that are low in carbs, you can have large amounts of them without exceeding the recommended net carb intake of 20 – 50 grams a day. Vegetables that are low in carbs include broccoli, cauliflower, spinach, kale, brussels sprouts, cabbage, swiss chard, lettuce, cucumber, and celery.


Having a source of protein in each meal is absolutely essential to quick weight loss. The American Journal of Clinical Nutrition has reported that including protein in your meals helps with improve metabolic health and may boost calorie expenditure by up to a hundred calories per day. To further accentuate the effects of low carb intake, having a high-protein diet also helps reduce cravings by an estimated sixty percent. Diets with high protein tend to make you feel more easily full and have been found to help reduce calorie intake by up to over 400 calories per day.

Good sources of protein include meat such as beef, chicken, pork, and lamb; fish and seafood such as salmon, trout, and shrimp; whole eggs; and plant-based proteins such as beans, legumes, and soy.


Fat is not something you need to shy away from. Attempting to reduce both your fat intake along with carb intake can be very demanding, and failure to stick to a diet can be very disheartening and counterproductive. Hence, instead of shunning fats altogether, here are some sources of healthy fat you should include in your meal: olive oil, coconut oil, avocado oil, and butter.

Structuring your meals in the above manner should automatically bring down your carb intake to less than 50 grams per day, even if you are eating three to four meals a day. Of course, the recommended number of meals you should have is two to three each day if the results you are looking for is nothing but optimal. But as long as you stick to the three simple steps, indulging in an extra meal in the afternoon would not do you much harm.

3. Exercising Helps in Getting the Best Results

Unlike the first two steps, and as many dietitians and nutritionists will tell you, exercising is not a necessary step in losing weight quickly. However, as an output for the caloric economies of your body, it does help with getting faster and better results. Exercising also ensures that you have a healthy metabolism that works to your favor rather than against you in your weight loss journey.

Scientific studies show that exercising while you are on a low-carb diet helps build a little muscle while burning significant amounts of body fat. Resistance training, such as the lifting of weights, has been found to be the most effective form of exercise for quick weight loss. If weightlifting is not really your thing, then cardio workouts such as walking, jogging, running, cycling, or swimming are alternatives that have been found to also be effective in helping lose weight quickly.

Wrapping Up

And there you have it, three simple steps to lose weight fast, courtesy of extensive scientific research – reduce your carb consumption; eat your vegetables, protein, and fat; and exercise. Through these three simple steps, you are sure to lose five to ten pounds within the first week. Not only will you lose weight fast, but after the first few days of adjusting, you are likely to find yourself feeling much more energetic than before. This three-step-process helps reduce blood sugar levels, triglycerides, and bad cholesterol while significantly improving blood pressure and increasing levels of good cholesterol in your body. The best part? A surprising lack of suffering from dissatisfaction and hunger!

But before we end off, here are some other simple tips and tricks that can help you in your endeavor to lose weight quickly:

  • Drink water before meals. It helps to suppress appetite and burn more calories.
  • Eat a high-protein breakfast. It helps significantly reduce cravings and hunger
  • Stay away from sugary drinks. They are very, very fattening.
  • Drink coffee or tea. The caffeine will boost your metabolism.
  • Center your diet around whole foods. They are healthier and more filling.
  • Get enough sleep. Poor sleep is one of the biggest culprits behind weight gain.
  • Take your time when eating. It helps you feel full and boosts weight-reducing hormones.
  • Choose soluble fiber over insoluble. It lowers fat absorption and helps with weight loss.

Of course, losing weight fast is something we all seek, but should be but the first step of many in your ultimate pursuit of health and wellness. With that being said, achieving and maintaining your health and wellness goals may not be that easy a task. That is why FitTrack is dedicated to making health tracking fun and to ensuring that you are more-than-sufficiently empowered to start your positive body journey to a better you, today.