How to lose weight fast & safely in 2020


If you are trying to lose weight fast, it may be easier to catch up with a fad diet or other strategy that promises a flat stomach for days. So, if you are serious about losing weight, then you have come to the right place. The best way for you to lose weight fast will depend on your starting point, your end goal and your lifestyle.

Losing weight eventually comes back to the concept of calories, calories out: eat less than you burn and you will lose weight. Diet itself can make you think that this eating style is working - when you actually, as soon as you eat carrots again, you can lose back. If you want results for more than a week you can feel incredibly conflicted.

Based on my experience in nutrition counseling, most of us like to snack on foods that are not nutrient dense, but are high in calories. If you want to accelerate weight loss, I would encourage you to be aware of the foods you eat that you do not choose for yourself. Seeing where your extra calories actually come from is another step to make better choices in the short and long term.

However, over the years, scientists have found several strategies that seem effective. Here are some weight loss tips that are truly evidence-based -

1. Eat high protein breakfast

If you are trying to lose weight, those are two tips that you should not ignore. And, if you add them by starting each day with a high-protein breakfast, well, you're pretty much invincible.
Eating at least 25 to 30 grams of protein in breakfast can make you feel satisfied and less hungry during the day. Here is a list of some delicious foods that are high in protein.


  1. Eggs      
  2. Almonds       
  3. Chicken Breast           
  4. Peanut          
  5. Cottage Cheese
  6. Fish        
  7. Broccoli         
  8. Greek Yogurt            
  9. Oats               
10. Quino



2. Eat more vegetables


Fiber and water in vegetables replenish you more efficiently than eating processed carbs which are deficient in fiber. You will be satisfied by mixing vegetables with protein and healthy fats until it is time for your next meal. Fiber in vegetables helps in controlling your blood sugar. Vegetables are low in calories, yet pack a more powerful punch to keep you healthy.

3. Avoid sugary drinks


Many beverages, such as soda, sports drinks, and fruit juices, are high in added sugars but often low in other nutrients. Consuming these beverages adds calories to the diet but does not help a person feel full. If you consumed each of those beverages in the day, you would have taken at least 500 to 700 extra calories at night - and you would still be hungry.

4. Drink Green Tea and Coffee


Green tea contains almost zero calories, which can help increase your metabolism and improve your body's overall ability to burn fat. On the other hand, coffee can make you feel full and speed up your metabolism, but not so much that it helps in weight loss.
A  Research says that drinking coffee can reduce your weight. So you go ahead and hit that morning latte vigorously. A study by the School of Medicine at the University of Nottingham found that drinking a cup of coffee can stimulate 'brown fat', which burns calories to produce body heat.

5. Good Sleeping


Your body and muscles need to be repaired while sleeping, so that you push yourself the next day. You produce the most growth hormones while sleeping, which help to burn fat as well as repair and build muscle so that you can increase strength and lose weight. Poor sleep has been repeatedly linked to a higher body mass index (BMI) and weight gain. Achieving high-quality comfort is an important - and yet overlooked - factor in weight control.

6. Exercise Regularly


Exercise is essential for overall health, but it becomes even more important when you are trying to lose weight. Losing weight is more of a mental challenge than a physical challenge, you have to get up every morning and tell yourself "I can do this". You have to be determined not to give up.
Many exercises can help you lose weight. Some of the best options for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga and Pilates. That said, many other exercises can also help boost your weight loss efforts.

7. Drinking Water


Many studies support the theory that drinking water is beneficial to lose weight. In addition, hydration is important for many factors that play a role in weight loss, including digestion and muscle function. Drinking water helps boost your metabolism, clears your body's waste, and suppresses appetite. Also, drinking more water helps your body retain water, which can cause you to drop extra pounds of water. Drink a glass of water 30 minutes before each meal. This will protect you from overwriting. It is an effective way to control calorie intake, thus aiding in weight loss. Also, avoid drinking water immediately after meals or during meals.