5 Proven Tips to Lose Weight Quickly and Effectively in 2023

Tired of starting and failing to achieve your weight loss goals? You’re not alone.

Losing weight doesn’t need to be a dreadful battle if you have the right tips and knowledge.

This article doesn’t list every weight loss tip under the sun because losing weight requires only a few guides to stick to.

Instead, it lists science-backed tips and methods that have helped many people lose weight quickly.

In other words, they are proven to work.

So, let’s get into it.

Implementing at least three of these tips will have a great impact on your weight loss journey, help prevent weight gain, and help you reach your health goals. 

1. Eat High Volume Low-Calorie Foods

We all know by now that to lose weight, we have to portion our meals, but that doesn’t mean we have to starve ourselves. Subbing high-calorie processed foods for high-volume, low-calorie whole foods is a tremendous and effective way to immediately start losing weight and help you stay lean. Try making these few changes: 

Eating more fruits – Fruits are low in calories and can be eaten at high volume until you’re satiated. 

Eat more lean protein –- Lean proteins such as plain Greek yogurt, chicken, eggs, and ground beef promote weight loss. Protein takes longer to digest in the body, which delays the effects of our hunger hormone known as ghrelin, leading to less calorie consumption in a day.    

2. Walking

I never really liked intense cardio or even jogging, but I knew I had to incorporate a form of exercise to burn calories if I wanted to lose weight faster while not starving myself. 

Faysal Tahir from FitFaysal says, “Add walking to your routine if you want to maintain a healthy weight effortlessly and for long-term weight loss.”

3. Reduce or Eliminate Snacking

Casual snacking is one of the causes of weight gain. Reducing or temporarily eliminating this habit alone can lead to fat loss. The little chocolates and biscuits we casually indulge in throughout the day can add up pretty quickly; before we know it, we’ve eaten an additional 500–1000 calories a day. 

Try to eliminate snacking when you’re on a strict diet, as it’ll make it easier for you to track your intake and save more calories for actual meals.

4. Eat Slowly and Consciously

Eating slowly has been shown in studies to decrease the amount of food consumed during the meal due to an increase in the fullness hormones, which allow us to feel full. Contrarily, when we eat fast, the hunger hormone known as leptin does not register on time. 

5. Drink Lots of Water

Drinking lots of water throughout the day helps reduce our appetite, which in turn makes you feel less hungry all the time, which makes you eat less food, which then leads to weight loss. 

So rather than reaching for food when you feel hungry, try taking a glass of water first. Incorporate this tip with eating consciously; after a bite or two, take a sip of water if you want to feel fuller from a meal.

Conclusion

Incorporating these tips is guaranteed to help you lose weight. These tips helped me tremendously, and I hope they do for you as well. A healthy rule of thumb is to aim to lose about 2 pounds per week. 

If you want to reach your ideal body weight and actually maintain it, it requires a lifestyle change. You should aim for a sustainable weight loss approach by gradually switching up your diet, opting for healthy foods more often than junk food, choosing the stairs instead of the elevator, and practicing portion control.   

Learning and understanding the tactics for effective weight loss is a skill that will help you for a lifetime. So, diet without being hungry by eating high-volume, low-calorie foods and taking brisk walks while listening to your favorite songs.