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

How to lose weight in 6 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:Trusted SourceFood typeAdultsChildren 2-8Children 9-13Adolescents 14-18Protein5-7 ounces (oz)2-5.5 oz4-6.5 oz5-7 ozVegetables2-5 cups1-2.5 cups1.5-3.5 cups2.5-4 cupsHealthy oils22-44 grams (g)15-24 g17-34 g24-51 gGrains5-10 oz3-6 oz5-9 oz6-10 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.FoodAmount of protein/100 gramsDaily servinglean ground beef20.8 g3.7 ozTrusted Sourceskinless chicken breast23.2 g3.7 ozblack beans21.6 g0.7 ozlentils9.02 g0.7 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

If you are deciding what foods you should eat, note that certain vegetables — like potatoes, sweet potatoes, and corn — are considered carbs or grains when on the plate because they’re higher in carbs and calories. Be mindful of your portion sizes when adding these vegetables to your plate.

Healthy fats

Healthy fats like olive oil, avocado, nuts, and seeds are great choices for your eating plan.

Note that oils are composed of 100% healthy fats. Although some, like olive oil, are considered healthy, they also provide 9 calories per gram, compared to protein and carbs, which provide only 4 calories per gram.

For this reason, it’s important to eat healthy fats in moderation and limit saturated and trans-saturated fats.

The following are examples of other foods that contain healthy fats:FoodHealthy fat contentalmonds49.9 gTrusted Source (3.8 g saturated fat)sunflower seeds51.5 g (4.5 g saturated fat)green olives15.32 g (2 g saturated fat)avocados14.7 g (2.1 saturated fat)butter81.1 g (51.4 g saturated fat)coconut oil99.1 g (82.5 g saturated fat)

. Move your body

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

Be sure to talk with a doctor before starting a new exercise plan.

Cardio workouts include things such as walking, jogging, running, cycling, or swimming. Learn more about types of weight training exercises.