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
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.
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:aa
2. Move your body
The Physical Activity Guidelines for AmericansTrusted Source recommend combining cardio workouts with weight training for optimal health.
Cardio workouts include things such as walking, jogging, running, cycling, or swimming. Learn more about types of weight training exercises.
3. Eat more fiber
Fiber moves slowly through the digestive tract and can help you feel fullerTrusted Source for longer to support weight loss.
It might also stabilize blood sugar levels, promote regularity, and protect against certain chronic conditions.
Food groups like grains and fruit that contain a lot of fiber include fruits, vegetables, whole grains, breads, and legumes. Aim to eat 2 cups of fruit and 6 ozTrusted Source of grains daily. Many vegetables and legumes also contain fiber.
The following are examples of foods that contain fiber with their recommended daily servings:aa
4. Eat mindfully
Having a good understanding of how your body responds to food and eating can help you make sure you’re not overeating. This is known as mindful eating. It can involve the following:
- eating more slowly
- learning to recognize when you’re hungry vs. when you’re craving food for emotional reasons
- cooking colorful foods with a variety of textures to prolong and enjoy your meals
The reason eating quickly can be problematic is that it doesn’t allow your brain to register consciously when you’re full.
Eating slowly gives your stomach more time to tell your brain you’re full, which helps you learn to distinguish the feeling of genuine hunger vs. fullness. This can resultTrusted Source in you eating less.
5. Stay hydrated
Drinking plenty of water can help promote weight loss by reducingTrusted Source your food intake, especially if you drink water before a meal.
It might also work by increasingTrusted Source fat burning, which can help enhance long-term weight loss.
Be sure to choose water or other low-calorie drinks rather than sugar-sweetened beverages like soda, which are high in sugar and calories and could contributeTrusted Source to weight gain.
Other benefits from drinking water related to weight loss include helping you stay hydrated while you exercise and helping remove waste from the body. In general, drinking water helps your body run more efficiently.
6. Get plenty of sleep
In addition to changing your diet and exercise routine, getting enough sleep each night may be beneficial for weight loss.aa
One study found that people who regularly sleep less than 7 hours per night are more likelyTrusted Source to have a higher body mass index and develop obesity than those who sleep more.
Plus, sleep deprivation might also alter levels of hormones that control hunger and appetite.
As a general rule of thumb, it’s recommended to aim for at least 7 hoursTrusted Source of high-quality sleep each night.
What about calories and portion control?
It’s not always necessary to count calories as long as you follow a balanced diet rich in protein, fat, and vegetables.
If you are not losing weight, you may want to keep track of your calories to see if that’s a contributing factor.
Try using a free online calculator like this one to estimate your calorie needs.
Eating too few calories can be dangerous and less effective for losing weight. Aim to reduce your calories by a sustainable and healthy amount based on a doctor’s recommendation.
Sample meal ideas for fast weight loss
Here are a few nutritious meal ideas that can support weight loss and include a mix of proteins, healthy fats, and complex carbs:
- poached egg with sliced avocado and a side of berries
- salmon baked with ginger, sesame oil, and roasted zucchini
- spinach, mushroom, and feta crustless quiche
For some nutritious snack ideas, check out this article.
How fast will you lose weight?
You may lose weight more quickly in the first week of a diet plan and then lose weight at a slower but more consistent rate after that. In the first week, you typically lose a mix of both body fat and water weight.
If this is the first time you are changing your diet and exercise habits, weight loss may happen more quickly. Losing 0.5-2 pounds (lbs) per week is a safe amount to aim for.
Frequently asked questions
What is the fastest way to lose weight extremely?
Reducing your calorie intake and adding more physical activity to your routine can help you lose weight quickly and sustainably. That said, each person is different, and there may be other factors that need to be considered, such as your diet, what medications you’re taking, your hormones, your mood, and genetics.
How can I lose weight in 7 days?
Decreasing your intake of processed foods and added sugar can help you lose weight in 7 days. Drinking plenty of water and adding fiber to your diet might also help. That said, many factors influence your ability to lose weight, and it’s better to aim for slower and more sustainable weight loss of 0.5-2 lbs per week.
How can I drop 20 pounds fast?
Exercising, staying hydrated, and enjoying a balanced diet rich in nutrient-dense foods can help you lose 20 pounds or reach your healthy goal weight. For safe and healthy weight loss, 0.5-2 pounds of weight loss per week is a realistic weight loss goal that you are more likely to maintain. Eating protein, fat, and vegetables; drinking more water; increasing the fiber in your diet; and adding exercise may all help you reach your weight loss goals. But there may be other things to consider, like what medications you take, other health conditions you have, your hormones, and genetics.aa
How can I lose 10 pounds in a week?
Losing 10 pounds in a week is not realistic or sustainable. For safe and healthy weight loss, aim for 0.5-2 pounds of weight loss per week by changing your diet and lifestyle.
How can I lose 15 pounds in 2 weeks?
Losing 15 pounds in 2 weeks is unrealistic, unsustainable, and likely unsafe. Healthy weight loss is 0.5-2 pounds of weight loss per week, and you may be most likely to do this by changing your diet and modifying your lifestyle.
How weight loss occurs
Weight loss occurs when you consistently consume fewer calories than you burn each day.
Conversely, weight gain happens when you consistently eat more calories than you burn.
Any food or beverage you consume that has calories counts toward your overall calorie intake.
That said, the number of calories you burn each day, which is known as energy or calorie expenditure, is a bit more complicated.
Calorie expenditure is composed of the following three major components (1Trusted Source):
- Resting metabolic rate (RMR). This is the number of calories your body needs to maintain normal bodily functions, such as breathing and pumping blood.
- Thermic effect of food (TEF). This refers to the calories used to digest, absorb, and metabolize food.aa
- Thermic effect of activity (TEA). These are the calories you use during exercise. TEA can also include non-exercise activity thermogenesis (NEAT), which accounts for the calories used for activities like yard work and fidgeting.
If the number of calories you consume equals the number of calories you burn, you maintain your body weight.
If you want to lose weight, you must create a negative calorie balance by consuming fewer calories than you burn or burning more calories through increased activity.
