Weight Loss: 3 Simple Steps, 10 Tips- Based on Evidence

It’s very natural for everyone trying to lose weight for enjoying a healthy lifestyle by keeping them slim and free from chronic diseases related to obesity. According to WHO, overweight is considered when body mass index( BMI) is over 25, and obese is defined when it is over 30. Today, it’s very crucial to know about weight loss guidelines as this issue has become an epidemic proportion. According to the World Health Organization( WHO), over 4 million people are dying every year due to overweight or obese in 2017. The report on 1 April 2020 says that,

  • Worldwide obesity has increased almost tripled since 1975.
  • In 2016, more than 1.9 billion adults ( 18 years and older) were overweight. Among them 650 million adults were obese.
  • In 2019, Children less than 5 years old were obese or overweight in the amount of 38 million.

Obesity can cause various chronic medical conditions such as heart disease, diabetes, sleep apnea, hypertension, osteoarthritis, depression, and even certain cancers. Nevertheless, there is some misinformation in the media on weight loss- like one supplement will reduce weight, weight loss in 7 days. To be honest, there are no quick methods for weight loss. It requires a very sensible effort to implement changes to ones’ habits and lifestyle.

It is true that a shake diet or weight loss drug may assist you to lose weight in a short time, but what happens while your regimen is completed? They can help to lose weight initially, but when they end, you regain the weight… repeatedly acquiring even more than you lost. How realistic is it to follow a shake diet or use a drug for the rest of your life? 

In this article, we will provide you evidence-based  3 simple steps and 10 tips that will help you lose weight and keep it off. Therefore, if the overall goal seems large, take it as a journey instead of a final destination. This journey will help you to maintain your weight loss over time and assist to spend a healthy lifestyle as well.

Here is a 3-step weight loss plan that appoints a low carb diet and aims to:

  • Significantly cut down your appetite
  • Make fast weight loss
  • Promote metabolic health at all together

1.Cut back on carbs

The most essential part is to cut back on sugars ( such as avoid sugar-filled drinks and foods, eliminate sugar-loaded desserts, abstain sauces with lots of sugar, take sugar in canned foods, etc.) and starches, or carbohydrates. After following that, your hunger levels will be downwards and you normally used to eat significantly reduced calories. ( Evidence 1)

Another one benefit of cutting carbs is that it reduces insulin levels, making the kidneys to eject excess sodium and water. This minimizes needless water weight and bloating.

According to some dietitians, it’s common to reduce around 10 pounds (4.5 kg) in the first week by eating this way. This way includes not only body fat but also water weight.

One survey in healthy women with overweight showed that a very low carb diet was more efficient than a low-fat diet for short- term weight loss. ( Evidence 2)

Research indicates that a low carb diet can minimize hunger, which may conduct you to take fewer calories without thinking about it or realizing appetite.

Therefore, eliminating sugars and starches from your diet, you are able to shorten your appetite, reduce your insulin levels, and prepare you slim without feeling hungry.

2. Eat protein, fat, and vegetables

Eating more proteins, healthy fats and vegetables can lose your weight.
Eat more protein, fat and vegetables for spend a healthy life.

Keep fat and protein sources in your every meal that are useful for the heart such as nuts, peanuts and seeds, soy, and avocado. Everyday in your every meal should cover a protein source, fat source, and low carb vegetables. Try to take two or three meals per day with vegetables and fruits, yet if you need one more than, take it in the afternoon when you feel hungry. maintaining your meals in this measure can fetch your carb intake down to almost 20-40 grams per day.


Protein is a very essential substance for our bodies. Eating a large amount of protein is a necessary part of this plan. The American Journal of Clinical Nutrition suggests that eating plenty of protein may help calorie consumption by 80-100 calories per day. ( Evidence 3)

In addition, high protein diets can diminish appetite and excessive thought about food by 60%, decrease the intention to take a snack at late night by half and make you satisfied. While it comes as an indicator of weight loss, protein is considered as a crucial nutrient over thinking purpose. Some healthy protein sources are-

  • Meat: This includes chicken, beef, pork, and lamb.
  • Eggs: Entire eggs with the yolk.
  • Fish and seafood: These include salmon, shrimp, and trout.
  • Plant-based protein: Such as legumes, beans, and soy.

Low carb vegetables

Never be afraid to fill your dish with low carb vegetables. These are filled with nutrients and you may take plenty of it without crossing over 20-50 net carbs per day. A diet based vegetables and protein sources hold all fiber, minerals, and vitamins that you need to be healthy.

Multiple vegetables are low in carbs, these are,

  • Cauliflower
  • Spinach
  • Kale
  • Broccoli
  • Tomatoes
  • Lettuce
  • Cucumber
  • Cabbage
  • Brussels sprouts
  • Swiss chard
  • Asparagus
  • Mushrooms, etc.

Healthy fats

You shouldn’t fear eating healthy fats. Monounsaturated fats and polyunsaturated fats are called “healthy fats” as they are excellent for your health mainly for the heart and cholesterol. These fats can assist you in:

  • Reduce the risk of stroke and heart disease.
  • Minimize bad LDL cholesterol levels, when increasing good HDL.
  • Confine abnormal heart rhythms.
  • Reduce blood pressure.
  • Shorten triglycerides together with heart disease.
  • Fight with inflammation.
  • Confine atherosclerosis ( narrowing hardening and of the arteries).

Sources of healthy fats are given below:

Monounsaturated fatPolyunsaturated fat
Olive, peanut, canola and sesame oilsSunflower, sesame, and pumpkin seeds
Peanut butterWalnuts
AvocadosFatty fish (salmon, mackerel, tuna, herring, sardines, trout) and fish oil
Nuts (almonds, peanuts, macadamia, pecans, hazelnuts cashews)Soybean and safflower oil
OlivesSoymilk and Tofu

By adding these healthy fats to your diet you may be more satisfied after a meal, decreasing hunger, and thus enhancing weight loss.

3.Lift weights three times per week

Lifting weight three times per week helps to reduce your overweight.
Lifting weight helps to reduce your weight.

Exercise isn’t necessary to lose weight in this plan, but it has extra advantages. Lifting weight you will lose many calories and confine your metabolism from slowing down, which is an ordinary side effect of being overweight. ( Evidence 4)

Besides, research  on low carb diets indicates that you may acquire a bit of muscle when losing a great amount of body fats.

Ensure to go to the gym three or four times a week for lifting weight. You may need help from a trainer to take advice, if you are new in the gym.

If lifting weight isn’t a favor for you, choose some cardio workouts such as jogging, walking, cycling, running or swimming. Both weightlifting and cardio workouts can assist you to weight loss.

What about calories and portion control?

If you keep your carb intake very low and used to take protein, fat and low carb vegetables daily, you don’t need to count calories.Nevertheless, if you want to count calories, you may use a free online tools like website, iphone app or android app.Here are five best calorie counter websites and app.

  1. MyFitnessPal
  2. Lose It!
  3. FatSecret
  4. Cron-o-meter
  5. SparkPeople

Enter your personal information such as  weight, height, sex,date of birth, goal calories, activity levels and other information that they need.These website or app will provide you how many calories to eat per day, how many clories to burn in a week or daily to maintain your weight, food chart and etc.

Therefore it’s essential to calculate calories to lose weight on this plan.

10 weight loss tips

The following tips will ensure you to lose weight faster:

  1. Eat a high protein in breakfast: By eating a high protein in breakfast can minimize appetite and calorie intake the whole day.
  2. Eliminate sugary drinks and fruit juice: To stay more healthy and reduce weight you have to eliminate sugary drinks and fruit juice.
  3. Drink water before meals: One research suggests that drinking water a half hour before taking meals raises weight loss by 44% over 3 months.
  4. Eat soluble fiber: Studies suggest that soluble fibers can hasten weight loss. Fiber supplements like glucomannan may also help to do it.
  5. Select weight-loss friendly foods: Some foods are considered as friendly weight-loss food such as whole eggs, salmon, cruciferous vegetables, leafy greens, boiled potatoes, tuna, beans and legumes, soups, avocados, nuts and etc.
  6. Drink coffee or tea: Drink coffee or tea daily because caffeine boosts your metabolism by 3-11%.
  7. Base your diet on whole foods. These are hygienic, more filling, and much less possible to cause overeating than procedural foods.
  8. Eat softly: Eating fast can lead you to weight gain over time, while you eat softly you realize more full and improve weight-reducing hormones.
  9. Count your weight everyday: Studies say that people who count their weight everyday are much more likely to burn weight and hold it off for a long time.
  10. Take good quality sleep: Quality sleep is very important for a healthy body and mind. However, poor sleep is one of the greatest risk factors for weight gain.

Additionally, if you have type 2 diabetes, talk to your doctor before making changes on your diet,as this plan can minimize your demand for medication. In babies, WHO’s report shows that monopolistic breastfeeding from birth to 6 months of age cut down the risk of infants becoming obese or overweight.

Finally, by ensuring the three-step plan causes quick weight loss, and exercising other tips will prepare the diet even more effective. Hopefully, you have cleared that how much important to lose weight in 2020 and the risk of becoming an overweight person or obese. Hopefully, by following the 3 steps and 10 tips, you will be able to lose your weight and keep it off for a long time.

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