If you want to quickly shed pounds, choose a diet that supports sustainable changes that are healthy. Eating healthily, exercising regularly and getting sufficient rest are all effective tools in the battle to lose those extra pounds.

Underestimating how quickly weight can come off can backfire by slowing your metabolism and leading to muscle atrophy. Aim for gradual weight loss – say 1 or 2 pounds each week.

1. Eat More Vegetables

Diets for weight loss that emphasize healthy foods tend to focus on vegetables as an excellent source of volume without adding unnecessary calories, plus being packed full of filling fiber.

Vegetables can help control hunger and prevent overeating. A study demonstrated this fact: women who consumed more fruit and vegetables had lower BMIs than those who consumed less produce.

Select low glycemic vegetables like kale, asparagus and string beans when selecting vegetables for weight loss and long-term weight control; while starchy foods such as potatoes and French fries were not.

2. Eat More Protein

Protein is an integral component of weight loss because it keeps muscle mass strong while helping shed pounds. Furthermore, its digestion requires more energy than carbs or fat; so eating protein will keep you feeling satiated for longer. Avoid fad diets that involve replacing meals with protein shakes since this could deprive your body of essential vitamins and lead to weight gain over time.

Eat a wide range of protein-rich foods such as lean meats, fish, eggs and dairy as well as nuts, seeds and legumes to support healthy weight loss (2). Aim for 25-35% protein intake as this will support sustainable weight loss (2).

3. Eat More Healthy Fats

As much as fat has been demonized for its negative health effects (weight gain, clogged arteries and increased risk of certain diseases), “good” fats such as those found in avocados, nuts, olive oil and fatty fish can actually play an integral part in keeping us feeling full, managing moods and combatting fatigue.

Striving for weight loss shouldn’t involve counting every calorie, but cutting out empty ones by eating smaller portions and selecting whole-foods over processed and pre-packaged options can make a real difference in how quickly weight falls off. Eating at a table without distractions, using cutlery, can also help slow you down when it comes time to eating; ultimately, sustainable changes must take hold over time, not quick fixes that lead to unhealthy habits later.

4. Eat More Whole Grains

Grain consumption is essential to a balanced and nutritious diet, so choose whole grain varieties over refined ones whenever possible. Whole grains contain all parts of a grain kernel including bran and germ which provide greater amounts of dietary fiber, vitamins, and minerals than refined varieties.

Studies have demonstrated the power of whole grains to help people lose weight. A recent report published in “Nutrition, Metabolism & Cardiovascular Diseases” demonstrated this by tracking how obese individuals who followed calorie-reducer diets fared against those choosing refined flour products such as refined grains. Those opting for whole grains shed more pounds during weight loss.

Add more whole grains to your diet by including breakfast options such as muesli or steel-cut oatmeal; brown rice as part of dinner; or including quinoa or wheat berries in salads.

5. Eat Less Carbohydrates

Eat less carbohydrates can help you shed pounds by changing the energy source from sugar to fat, with particularly helpful results when coupled with eating healthy fats such as those found in fish, nuts and avocado, along with vegetables and whole grains.

Avoid refined carbs like processed white flour and sugary sodas and focus on non-starchy vegetables such as artichokes, asparagus and broccoli which contain essential nutrients and fiber that will help keep you feeling full for longer.

Studies indicate that following a low-carb diet may help increase satiety and aid weight loss at first; however, this effect may eventually lessen.

6. Get More Sleep

Many believe the best way to lose weight is through cutting calories and increasing exercise, but getting adequate rest also is essential to losing pounds.

Sleep experts contend that rest is crucial in managing our appetites and metabolisms; research indicates that those who get adequate rest tend to consume fewer calories overall.

Make sure you’re getting enough rest by going to sleep at the same time each night, making sure your bedroom is dark, cool and free from electronics, exercising regularly (this burns calories faster and helps fall asleep faster), and adhering to this plan for better overall health.

7. Get More Exercise

If you have been exercising on a treadmill or taking long walks with your pet but still aren’t seeing results in terms of weight loss, consider interval training. Alternating between periods of high intensity efforts and moderate/low intensity efforts will burn more calories than doing so at one steady pace workout.

Experts advise engaging in 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week, such as walking, swimming, dancing or playing basketball. To accelerate the process further, add in two strength training sessions every week; this will maintain muscle mass while speeding up metabolism.

8. Take a Supplement

Supplements may help when it comes to rapid weight loss, but be wary of products which claim they can do this without actually changing your eating habits. Meal replacement shakes or bars may reduce calories while you use them; but they won’t do much in terms of helping adjust your diet over time.

Create healthy meals at home is another effective way to shed pounds. Plan to cook a few times each week, keeping healthy snacks available so they’ll help avoid temptation when it comes time for takeout or delivery. It will save time, money, and hassle by giving you something better to eat when the mood strikes you!