How To Lose Weight Fast – 12 Helpful Tips From Experts In 2023

Krista Bugden, Professional Health Writer
Jennifer Olejarz, Nutritionist & Health Coach
Wondering how to lose weight in the best way possible? Read this article to discover 12 scientifically-backed weight loss methods in 2023.
how to lose weight
With the right habits, sustainable weight loss is possible. Photo: Shutterstock & Team Design

Fad and quick-fix diets promise they’ll show you how to lose weight. The problem? We often end up cycling through them, only to end up right back where we started. Or worse, we put on more weight as soon as we stop dieting.

We need to develop healthy habits that last a lifetime to lose belly fat and finally get rid of the weight for good. Unfortunately, trendy diets don’t do this, so we end up putting all the weight back on again. 

But it’s entirely possible to lose weight and keep it off. So, in this article, we take a look at 12 scientifically-backed ways to achieve a healthy weight. Let’s get started.

12 Helpful Tips To Lose Weight From Experts

Here are 10 scientifically-backed ways to lose weight:

  1. Strength train.
  2. Walk more.
  3. Limit alcohol.
  4. Manage stress.
  5. Make sleep a priority.
  6. Eat more whole foods.
  7. Don’t drink your calories.
  8. Eat mindfully.
  9. Keep a food journal.
  10. Eat plenty of protein and fiber.
  11. Try Intermittent Fasting
  12. Clean Out Your Pantry

How To Lose Weight Fast – 12 Tips To Try

Weight loss is about burning more calories than we consume, eating fewer calories than we burn, or combining both. This usually means making healthy lifestyle changes regarding your eating habits and daily movement. But how can you do this? Here are 12 tips to try:

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Start Lifting Weights

Lifting weights doesn’t only help you lose weight, it also helps you keep it off. You can start with bodyweight resistance exercises, and as you get stronger, incorporate dumbbells or barbell movements.

This contributes to increased muscle mass, which burns more calories at rest when compared to fat. Plus, you burn calories working out, helping you lose weight.

In fact, if you hate the idea of running for hours per week, strength training might be more enjoyable. It takes less time, and research shows strength training[1] is just as effective as cardio or aerobic activity for weight loss. It can also reduce your risk of diabetes and heart disease.[2] Best of all, it usually only requires about two to four weekly sessions to make progress.

Walk More

how to lose weight
Walking is an accessible and convenient way to lose weight. Photo: Shutterstock

One of the most underrated ways to lose weight is by simply walking more throughout your day. Walking promotes weight loss by helping balance blood sugar levels and burning calories

So, how much walking to lose weight should you do? Research shows walking[3] for 50-70 minutes three times a week was a safe and effective way to lose abdominal fat and improve markers of insulin resistance.

The hard part is planning time to do this. Luckily, 10 minutes here or there can have similar effects. For instance, taking a break from your desk job every hour or two and performing a five-minute walk adds up. Additionally, walking[4] after eating can have positive impacts on blood sugar control. 

Other ways to walk more include parking in the back of the parking lot, walking to do errands, and taking the stairs.

Limit Alcohol

It’s not just about your food intake or the amount of physical activity you perform. Your alcohol consumption can also hinder your weight loss efforts and even cause you to gain weight. Alcohol often contains high amounts of sugar and empty calories, which can counterbalance your workouts

Research even indicates that high alcohol consumption[5] is a risk factor for obesity and associated diseases. Generally, if you’re serious about losing weight, limiting your alcohol intake is a good idea. Most government organizations recommend women drink no more than one alcoholic drink per day and men drink no more than two alcoholic drinks per day.

Manage Stress

Successful weight loss includes finding healthy ways to manage stress. Arguably, our society is more stressed than ever before. Research suggests that high cortisol levels,[6] the stress hormone, are associated with increased body fat percentage and obesity.

Emotional eating can also play a role here. When stressed, we may reach for comfort foods that are high in calories and low in nutrients. In turn, over time, this may result in weight gain as opposed to weight loss.

Finding healthy ways to manage our stress, such as deep breathing techniques, saying no more often, meditation, and exercise, can help lead us toward weight loss success. For many, this can be the key to sustainable weight loss and numerous health benefits, such as lower blood pressure and a reduced risk of various chronic diseases.

Make Sleep A Priority

Sleep deprivation, as many of us know, can have negative effects on our energy levels, mood, and cognitive function. Yet, it can also hinder our weight loss efforts. 

Poor sleep,[7] often categorized as less than seven hours of sleep per night, increases the risk of obesity by 41%. Research has further linked short sleep[8] with bigger waist circumferences. However, more quality sleep[9] is associated with decreased weight and a lower BMI, or Body Mass Index. 

So, how does sleep impact our weight? Because sleep is important for hormonal cycles and regulation, it can have a negative impact on the hunger hormones, causing you to feel more hungry and less full. As a result, this may lead to overeating and weight gain. 

However, prioritizing your sleep and ensuring you get seven to nine hours of quality sleep each night can help lower this risk. You’ll also feel much more energized and happier overall.

A few ways to get a better sleep include:

  • Going to bed by 10:00 p.m. or 10:30 p.m. each night.
  • Sleeping in a dark, cool, and quiet room.
  • Having a proper bedtime routine.
  • Avoid screens an hour or two before bed.
  • Exposing yourself to natural light in the morning.
  • Ensuring your mattress and pillow provide the comfort you need.

Eat More Whole Foods

Incorporating plenty of whole foods, such as whole grains, fruits, vegetables, lean meats, nuts, seeds, legumes, and lentils, ensures your body gets the nutrients it needs.

At the same time, limiting processed foods and sugary foods is important too. Instead of buying pre-packaged or fast food, opt for healthy foods made at home. This can be made easier by meal planning and prepping ahead of time. 

For example, setting two hours aside on Sundays to prepare healthy, homemade meals can go a long way in helping you avoid temptation. This ensures you have ready meals and snacks that keep you on track with your weight loss goals. 

Don’t Drink Your Calories

Sugary beverages can quickly add up. Having two or three sodas daily can increase your caloric intake by 600 calories or more. Plus, sugar and sweeteners can even increase your hunger and cravings.[10]

In fact, sometimes, we misread our hunger cues. We might not actually be hungry but thirsty, so drinking water might also suppress your appetite.  

Instead of reaching for sugary drinks, opt for sparkling water, tea, or kombucha instead. 

Eat Mindfully

Most of us sit in front of our computer or TV screen as we eat. But this often means we aren’t paying much attention to our food or fullness cues. 

Instead, try to make it a habit to practice mindful eating. This means sitting at the kitchen table, without distractions, while you eat your food. You can avoid overeating and enjoy your food more, feeling satisfied more quickly. In turn, this can promote weight loss.

Mindful eating also means thoroughly chewing each bite. Research shows that chewing[11] is an excellent appetite control method for reducing one’s risk of obesity or being overweight. 

Keep A Food Journal

We don’t always realize how many calories are in the food we eat unless we track it. 

Keeping a food journal, such as using apps or writing it down, can help you gain awareness regarding the food you eat. You learn where your calories are coming from, as well as which foods contain more nutrients. 

A journal may also offer you insight into why you eat. Keep track of how you feel before and after. You might just notice a few trends, such as eating due to increased stress. Once you realize what’s happening, you can find better methods to address your stress or other emotions.

Eat Plenty Of Protein And Fiber

how to lose weight
Protein and fiber-rich foods keep you fuller for longer. Photo: Shutterstock

If you’re wondering how to lose weight without exercise, an easy way to control hunger is by including more lean protein and fiber-rich foods in your diet. 

Research demonstrates how protein increases satiety.[12] Protein, along with strength training, also contributes to the development of lean muscle, which can increase your metabolic rate. Examples of healthy protein include poultry, fatty fish, eggs, beef, legumes, and Greek yogurt.

Fiber[13] is shown to have similar effects, contributing to feelings of fullness. This means you feel satiated for hours after eating and won’t feel tempted to reach for more food. Examples of fiber-rich foods include avocados, berries, whole grains, and potatoes.

By including more of these types of foods in your diet, you’ll be less swayed by temptation and manage weight easier.

Try Intermittent Fasting

Intermittent fasting helps reduce your caloric intake by restricting your eating window each day. A common approach to this is fasting for 16 hours overnight and eating for an eight-hour window during the day. For example, you wouldn’t eat between 6 pm and 11 am. 

However, intermittent fasting may also involve eating more calories on specific days and less calories on other days.

Research also shows intermittent fasting to be an effective weight loss tool. One review indicated that participants lost an average of 0.8-13.0% of their baseline weight through intermittent fasting.[14] The same review stated that those with diabetes improved blood sugar control as well, which may further aid weight loss efforts.

When beginning intermittent fasting, it’s always important to start slow. For instance, you could start with an overnight fast for 12-14 hours as opposed to 16 right away. From there, you can slowly ease into increasing your fasting time. 

If at any point you feel weak, overly fatigued, or dizzy, it may be worthwhile to end your fast and not push your limits. It may also be beneficial to discuss your options with your doctor before beginning an intermittent fasting regime.

Clean Out Your Pantry

Having temptation in the home can lead to serious self-sabotage along your weight loss journey. When starting to overhaul your diet, such as eating more whole foods, protein, and fiber, it might help to give or throw away foods that provide empty calories and low nutrition, like many pre-packaged food items. 

As you’re cleaning out your pantry, read the labels on the food products. This will help you gain a better understanding of what you eat. From there, as aforementioned, you can meal plan and prep accordingly, making better and more informed choices.

How Many Calories Do I Need To Cut To Lose Weight? 

One pound is equivalent to 3,500 calories. Most experts agree that one to two pounds a week is healthy weight loss. This means creating a caloric deficit of about 500 calories per day, either through exercise or diet. 

And remember, sustainable and healthy weight loss takes time. If you’re looking for answers regarding how to lose or lose weight quickly in 2 weeks, it is possible to increase your caloric deficit. However a crash diet is almost impossible to maintain in the long term, and it may lead to increased cravings. This is often why many quick-fix weight loss diets and detoxes don’t work.

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Safety Precautions

Whenever trying something new in terms of your diet or exercise, discuss your options with your doctor first. They know your health situation the best and can help you make informed and smart decisions regarding your unique weight loss journey. 

Additionally, if you have any pre-existing health conditions, such as heart disease or diabetes,, there may be specific dietary and exercise considerations to consider. Your doctor may recommend you work with a dietician, nutritionist, or certified personal trainer.


Losing weight comes down to diet and exercise. Yet, this isn’t the only thing that impacts whether or not you’ll lose weight and sustain it. Your sleep and stress levels matter too.

When beginning any weight loss journey, start with one step at a time. While you might be eager to learn how to lose weight fast, naturally, and permanently, gradual progress is key. This will ensure you avoid feeling overwhelmed and stick with it. And this means you’re more likely to sustain the weight you lose for the rest of your life.

Frequently Asked Questions

How fast will you lose weight?

This depends on how much you weigh, your age, sex, diet, mental health, and exercise level. Generally, most health experts recommend aiming for one to two pounds of weight loss per week if you’re overweight.

How to lose weight in a week?

Losing one to two pounds a week is possible, but only if you’re overweight.Increase your daily movement and reduce your caloric intake with nutrient-dense whole foods, like fruits and veggies.

How many steps a day to lose weight?

Most experts recommend aiming for between 7000-12000 steps per day for weight loss. However, if you’re new to walking, start slow and gradually build from there.

What is the fastest way to lose weight?

The fastest way to lose weight is by combining lifestyle approaches and changing your habits. This usually means exercising more, eating a healthy diet, getting a good night’s sleep, and reducing stress levels.

How many calories should I eat to lose weight?

This depends on the person and their goals. Eating 500 calories less, or burning 500 calories more, than your current amount is sufficient to lose one pound a week.


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  2. Shiroma, E.J., Cook, N.R., Manson, J.E., M. Vinayaga Moorthy, Buring, J.E., Rimm, E.B. and Lee, I-Min. (2017). Strength Training and the Risk of Type 2 Diabetes and Cardiovascular Disease. Medicine and Science in Sports and Exercise, [online] 49(1), pp.40–46. doi:
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  6. Jackson, S.E., Kirschbaum, C. and Steptoe, A. (2017). Hair cortisol and adiposity in a population-based sample of 2,527 men and women aged 54 to 87 years. Obesity, [online] 25(3), pp.539–544. doi:
  7. Bacaro, V., Ballesio, A., Cerolini, S., Vacca, M., Poggiogalle, E., Lorenzo Maria Donini, Lucidi, F. and Lombardo, C. (2020). Sleep duration and obesity in adulthood: An updated systematic review and meta-analysis. Obesity Research & Clinical Practice, [online] 14(4), pp.301–309. doi:
  8. Sperry, S.D., Scully, I.D., Gramzow, R.H. and Randall Steven Jorgensen (2015). Sleep Duration and Waist Circumference in Adults: A Meta-Analysis. Sleep, [online] 38(8), pp.1269–1276. doi:
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