Whether it’s for a special occasion or due to health concerns, the idea of following the **UK National Health Service’s** advice to lose just **half a kilogram per week** is not particularly appealing.
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In fact, if you search **"how to lose weight fast"** on **Google**, you’ll find over a billion results. When it comes to weight loss plans, many people are simply unwilling to commit to a long-term process.
Dr. **Adrian Brown**, head of the **Obesity Specialist Group** at the **British Dietetic Association**, explains:
*"Currently, health experts encourage people to lose weight through gradual dietary changes. However, many individuals have tried this with little success. In my clinic, I often find that the slow and steady approach does not always motivate clients to continue or address the many health issues linked to excess weight."*
Scientists have identified **eight tips** for **losing weight quickly and safely** with **minimal effort**, according to *The Telegraph*:
### 1. **Cut Down on Fats**
Fats contain **twice as many calories** as proteins or carbohydrates. Reducing high-fat foods can significantly lower calorie intake.
Focus on **eliminating or reducing** high-fat, high-sugar, and high-salt foods that lack essential nutrients, such as **cookies, cakes, chocolate, and chips**. Instead, choose **low-fat** versions of **nutrient-rich** foods like **milk and lean meats**.
### 2. **Increase Protein Intake**
Protein helps **keep you full**, allowing for **smaller portion sizes** and lower calorie consumption without feeling hungry.
For example, a study found that **eating eggs and toast for breakfast** resulted in obese adults consuming **182 fewer calories at lunch** and feeling **less hungry** compared to those who had cereal with milk and juice.
Opt for **lean, high-protein foods** like **fish, poultry, lean meats, eggs, skim milk, and legumes such as chickpeas, beans, and lentils**.
### 3. **Reduce Carbohydrates by Half**
Carbohydrates are essential, but people often **overconsume them** or **add extra calories**, like butter on bread.
Try **halving your usual portion** of **rice or pasta** or replacing them with **vegetables**.
### 4. **Eat More Fiber**
High-fiber foods like **vegetables, fruits, legumes, and whole-grain bread, pasta, and rice** help **you feel full** while consuming fewer calories.
Fiber also helps **delay hunger**, which is important because **losing weight triggers the body to try to return to its original weight**—a survival mechanism from times of famine.
### 5. **Avoid Sugar**
Sugar contains **empty calories** with no nutritional value. Cutting back on sugar is an easy way to lose weight.
- Avoid adding sugar to **hot drinks**.
- Choose **sugar-free sodas**.
- Swap **sugary snacks and desserts for fruit**.
### 6. **Stay Hydrated**
Dehydration can cause **headaches, dizziness, fatigue, and poor concentration**, leading people to **reach for sugary snacks** when they actually need **fluids**.
While hydration needs vary based on **body size, age, activity level, and climate**, a general recommendation is to drink **six to eight cups of fluids per day**.
All fluids count, except **alcohol**, including **tea, coffee, milk, and soft drinks**. However, for weight loss, **calorie-free options like water are best**.
### 7. **Eat More Plant-Based Foods**
Increasing plant-based food intake can **help with rapid weight loss** by **reducing calorie intake** while providing **essential fiber**.
### 8. **Cut Down on Alcohol**
Alcohol contains **7 calories per gram**, almost as much as **fat (9 calories per gram)**.
For example, **two glasses of wine** contain **320 calories**, which can quickly add up.
By following these simple and effective steps, you can **lose weight safely and efficiently** with **minimal effort**. *(Agencies)*
