how to lose weight

How to lose weight fast : 11 Simple Steps, Based on Science

There are many ways to lose weight, but not all of them are based on science. In this blog post, we will discuss how to lose weight naturally by following 11 simple steps that are based on scientific evidence.

These steps are easy to follow and can help you shed those unwanted pounds without starving yourself or spending hours in the gym. So, if you’re looking to slim down in a healthy way, keep reading!

Losing Weight With Scientific evidence

Many diet programs claim to help with weight loss, but lack evidence. However, some scientific research has proven that weight management has some effect on weight.

These strategies include exercise tracking calories intake, intermittent fasts, reducing carbohydrate intake and reducing fat consumption.

This article focuses on eleven different steps to help you lose weight. The weight loss method supported by scientific study include:

Should I fast?

There are many benefits to losing your weight, but the most important thing you can do is start with a healthy diet and exercise plan.

Fasting may be an effective way of achieving this goal if done properly- here’s what we know so far!

Fasting is a different thing. Sometimes that means ignoring everything. But intermittent fasting is a weight loss technique that takes advantage of the way our bodies process food.

It lets you eat normally for five days a week, while restricting your calories to just 500 for the remaining two non-consecutive days.(people on a higher protein diet ate 441 fewer calories per day)

In addition to losing the weight, intermittent fasting has been shown to reduce bad cholesterol and improve insulin resistance level (i.e., it helps manage how well your body uses sugar), which can protect against heart disease and diabetes .


A research also suggests that a low carb diet can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungry..

Fill up with fruit, veggies, and fiber

how to lose weight

So, you’re looking to lose weight? That’s great! According to the Centers for Disease Control and Prevention (CDC), Americans are gaining weight at an alarming rate. Studies show that 60 percent of us are overweight or obese.

So what does this all mean? It means it is time to change your lifestyle—starting with your weight loss diet plan.

Losing weight can be hard because there are so many diets out there, but ultimately it comes down to how much weight you want to lose and how quickly you want to lose it.

Here’s one tip: Fill up on fruit, veggies, and fiber( 3 essential ingredients for successful weight loss). Fiber makes weight loss easier because it helps fill you up faster than other foods , which may curb cravings later in the day .

In addition, weight loss requires a lot of discipline and willpower.

That means weight loss is not easy! Of course, having a healthy weight overall does require self-discipline , but it can make weight loss easier if you eat foods that are lower in calories and fat.

Fiber also helps slow down your body’s absorption of fat .

Now you have some tools to help with weight loss. So, get ready to fill up on fiber, fruit, vegetables and whole grains because weight loss starts now!

Take charge of your food environment

Get yourself into weight reduction success by determining where food takes you: when and why. Cooking a meal from home.

It lets you limit portion sizes, as well as how many items go inside a dish.

Restaurant and packaged food generally contain much less calories, sugar fat, and calories than food cooked in the house—plus the portions are usually large. Serving small quantities.

Use a plate or cup to increase your size. Don’t consume food from big bowls or directly from containers, so it’s hard to determine what your meal contains.

Keep the weight off

You may have read that 92% regaining weight is a good sign if they lose their weight over a period of years.

Although no hard evidence has been proven in favor of this claim, many of these weight-loss plans fail over time.

This happens often just because restrictive food can be difficult to keep for long periods of time. However, it is not a good thing a weight-loss program has failed.

No way. Founded in 1994, the National Weight Loss Registry has tracked nearly 110,000 Americans who lost weight and kept their weight down. Instead of focusing only on losing the weight, make it a primary goal to nourish your body with healthy food and nutrients.(You can eat healthy food until you’re full and still lose a significant amount of fat).

In this article

Need weight loss now? You have an absolute duty. What is the way? You should also remember that most experts advise you to lose weight slowly.

It will probably go away. The academy says a diet and exercise program will help reduce excess fat in your belly and prevent it.

Generally a good diet will help to reduce weight and avoid fad diets and products whose promises sound unrealistically false.

I would suggest focusing on a change in your diet to lose your weight over time. To get better results, you should talk to a dietician.

Get more help

how to lose weight

Control emotional eating

We eat more than just a meal. Too often our diet can ruin a diet or add weight when stressed. Do people eat because it’s hard for them?

Have you snacked on television during stressful times? Understanding the emotions of your food can make a huge difference to your health.

When eating while you are stressed, find a way for calmness. Do some yoga, meditation, or soak in the bathtub. Low in calories – find some early evening snacks. Try strolling around your neighborhood listening to soothing music or just napping.

Get moving

Exercise helps to reduce weight, but the effects extend well beyond the consumption of fat. Exercise improves the metabolism of our bodies.

Take the walk or stretch and move and you will be motivated to take the next steps in your losing weight plan.

Do you have no hours or energy to do some exercise?

Three minutes of exercise daily are as effective as 30 minutes of exercise a week. Remember that it can only happen once. Start with minimal physical exercise at least once daily.

Reduce sugar and refined carbs

Most American people consume a lot of unhealthy foods that contain high levels of sugar and refined carbohydrates.

Removing refined carbohydrates from whole grains and avoiding sweets and desserts is only one part of it.

Sugar has been buried throughout foods from canned soup to vegetable, pasta sauce and margarine to many lower-fat foods.

As our bodies are fed by naturally produced sugars, the added sugar is nothing more than empty calories and high blood pressure spikes.

how to lose weight

Make a Plan


You have probably heard the phrase “calories in calories out”. However, it wasn’t simple for everyone, despite what many have told me.

You need the right metabolism to make sure you convert fat into energy. If you eat too much, this can hurt. You slow the metabolic rate causing nutrient loss.

The most convenient method is by cutting out unnecessary fat. Whatever method you choose, be sure to choose healthy foods such as fruit and vegetable foods to maintain a good diet.

What’s the best diet for healthy weight loss?

Take out your favorite books for weight loss that claim to help you keep the weight off.

Many people say reducing the amount of food is the best option while others claim that reducing fat can only be achieved by cutting calories. It is not a simple solution for losing weight.

Cut carbs

One way of assessing weight loss is to look at how body fat accumulates from carbohydrates and the role it plays on insulin.

During food consumption carbs enter your bloodstream as glucose. Your blood sugars must be kept at a constant level to maintain a healthy balance and to reduce the risk of diabetes.

Usually when eating carbohydrates rich meals such as pasta or bread, your blood sugar is released as an insulin response.

Follow the Mediterranean diet

how to lose weight

The Mediterranean diet emphasizes eating fats and carbohydrates along with large amounts of vegetables, fruits, nuts and seafood. Mediterranean meals don’t just contain food. Besides exercise, regularly shared meals can be a crucial component.

What weight loss diet plan you try should you keep motivated and avoid common dieting mistakes like euphoria and emotional eating.

Reduce calories

Everyone wants to reduce weight. This can be done in more than one way, but the most common is by reducing the intake of calories.

It is important to know that weight loss is just a result of losing weight and that weight does not indicate healthiness or unhealthiness of an individual’s body weight.

It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.


– Take the stairs instead of the elevator wherever possible

– Engage in more physical activity such as walking or cycling instead of taking public transportation whenever possible

– Track your daily caloric intake through an app on your phone so you know exactly how many calories you are consuming every day and stay below that limit.

Get accountability and support

Often an app allows a user to monitor their food intake. If you carry your smartphone everywhere, this helps you keep track of your plans. You can keep an oral record of your eating habits.

You might even want a membership to an obesity group to share your experiences with others. Talk with anyone who can lose weight safely. The encouragement is “contagious”.

Losing weight can be so hard, whether you spend hours in the gym every day or if you struggle to find time for your health. But when you have accountability and support it becomes so much easier!

Get more help

Stay motivated

Permanently losing body weight is a matter of changing lifestyle. Get motivation by finding cheers sections. Social support is important. Weightwatchers use group help to help with losing the weight and life-long healthy dietary choices.

Find support from family or friends. Fast wins. The effects of losing weight too quickly are felt in varying degrees. Aiming to lose two ounces of sand and fat every day. Create goals for motivation.

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Weight Loss/Gain Diet Plan-

Diets are a way to healthfully lose weight starting from starting from a certain date, and ending at a later date. Depending on the diet plan, there may be weight loss or gain phases in between these dates. Some plans suggest gradual weight change over time, while others encourage immediate rapid weight loss. A health professional can help determine which diet is best for you.

A health professional usually has experience with health conditions associated with weight gain, such as high blood pressure or diabetes. A health professional can help develop a diet plan that is specific to your health needs and lifestyle, along with any other weight loss programs you might need.

Health City Weight Loss/Gain Diet Plan-

Book an Appointment to talk to Dt. Suman Chauhan-

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About Suman Chauhan-

how to lose weight

Suman Chauhan is one of the famous certified dietician and fitness trainer whose expertise in the field has been recognized worldwide. Her passion for helping others led to her starting Health City, an online weight loss platform with holistic solutions tailored specifically towards your needs as well as access to free consultations from experts who can answer all questions about nutrition or physical activities that may benefit you most effectively. Read more-

Frequently Asked Questions

How can I lose weight in 7 days naturally?

  • Start by drinking plenty of water and staying hydrated throughout the day.
  • Eat plenty of fruits and vegetables, as they are high in fiber and nutrients.
  • Avoid processed foods and sugary drinks.
  • Reduce your intake of unhealthy fats and oils.
  • Make sure to get enough protein, especially if you’re trying to lose weight.
  • Avoid eating late at night.
  • Consume probiotics regularly.
  • Get plenty of sleep every night.

What is the true way to lose weight?

The true way to lose weight is to eat healthy foods that are low in calories and to exercise regularly. It’s important to focus on eating healthy foods rather than trying to cut out all of your favorite unhealthy foods.

By eating a healthy diet, you’ll be able to lose weight without feeling deprived or starving yourself. And by exercising regularly, you’ll burn off excess calories and improve your overall health. Eating only when you’re most active and giving your digestion a long break may aid weight loss.

One easy way to lose weight quickly is to cut out liquid calories, such as soda, fruit juice, and alcohol .

How can I lose weight fast naturally?

There are a few ways to lose weight fast naturally. The most important thing is to cut out processed foods and eat mostly whole, natural foods. This will help your body to start burning stored fat for energy.

Another key is to increase your metabolic rate by doing regular cardio exercises.

Try adding a 20-minute cardio session to your daily routine. And lastly, make sure you’re getting enough protein and fiber, which will help you feel fuller longer and reduce cravings for unhealthy snacks.

If you eat fewer calories than you burn weight. But if you cut too many calories, it’s bad for you. Figure out how many calories you get in a usual day, and trim back a bit.

How to lose weight in a week?

There are many ways to lose the weight in a week, but the best way is through a healthy diet and exercise. Here are a few tips to help you get started:

1. Cut out sugary foods and drinks.

2. Eat plenty of fruits and vegetables.( One way you can lower your calorie intake is by eating more plant-based foods)

3. Exercise regularly and stay active. Keep moving. Physical activity helps burn abdominal fat.

4. Drink plenty of water.(Drinking water before meals may also lead to reduced calorie intake)

5. Get enough sleep.

6.No matter how you kick-start losing the weight, the best way to keep it off is with long-lasting lifestyle changes, like a healthy eating plan and physical activity .

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