Quick Weight Loss: 5 Science-Backed Ways to Do It Safely

by | Jun 5, 2019 | Last updated Feb 15, 2022

We know that successful weight loss requires maintaining a healthy lifestyle long-term. But sometimes we want to speed up the weight loss process – especially when there’s a big event coming up and we want to look our best! As you get ready for that summer wedding or high school reunion, here are some evidence-based tips on how to jump-start your weight loss plan so that you can achieve your goals quickly and safely.

1. Record your diet and exercise

When you’re working on losing weight, the first step is simple: Get to know yourself. What are your habits? Your goals? Your guilty pleasures? Everyone’s lifestyle is unique, and to succeed in quick weight loss, you need to start with knowing your personal data. As demonstrated in this scientific study, digital tracking programs like Noom are a great way to do this. Noom’s personalized plans can help you track your diet and exercise patterns, as well as provide customized advice to support your success.

2. Eat fewer processed foods

Once you know your own tendencies, you can see areas for improvement, such as cutting back on processed foods. Processed foods are highly refined – essentially they’re stripped of natural vitamins, fiber, and other important nutrients. So when you consume foods like soda, pastries, chips, and candy, you’re consuming calories with little nutrition. And because these foods are calorie-dense and low in fiber, you probably won’t feel very full after eating them. For example, if you drink a cup of orange juice instead of eating an orange, you’ll get half the fiber and twice the sugar! Reducing these empty calories is a clear way to lose weight fast and not go hungry.

3. Eat more plants

Now that you’ve cut out the empty calories, focus on eating ones that will keep you nourished and satisfied. According to recent research, eating more plants, including fruits, vegetables, and nuts, can significantly improve your health and help you reach your weight loss goals. By eating more whole grains, legumes, and leafy greens, your body will get the nutrients you need, and the fiber and water content in these low calorie density foods will make you feel full and satisfied so you’ll eat fewer calories overall. Noom offers delicious recipes featuring lots of these complex carbohydrates, from crockpot lentil curry to homemade veggie pizza and more!

4. Drink plenty of water

This is an easy one! Simply carry a re-useable water bottle with you throughout your day and stay hydrated. To figure out how much water you need for your particular physique and lifestyle, see these recommendations. By drinking enough water, you can stay hydrated, improve waste elimination, and help your body function at its best. You’ll also likely be less tempted to reach for that soda and other sugary drinks if you’re feeling well-hydrated.

5. Strength train to build muscle

Muscle burns more calories than fat, so the more muscle mass you have, the more calories you’ll burn — both while at the gym and while on the couch. Strength training can include lifting free weights, working out on weight machines, resistance band exercises, and body weight-based moves like push-ups and planks. Noom offers info about a variety of physical activities that can help build muscle, as well as the motivation you may need to get moving.

6. Get sufficient sleep

So now you know that you should drink water instead of that chocolate frappe and hit the gym instead of that fast food joint…but if you’re feeling run-down and tired, you likely won’t have the will-power and mental capacity to make those healthy decisions. Research clearly shows that not getting enough sleep is associated with increased food intake as well as increased risks for chronic conditions like obesity and diabetes. Noom can help you stay disciplined and develop healthier sleep habits to make healthier choices overall. So enjoy sweet dreams of quick weight loss and keep up the hard work!