There is plenty of advice on how to lose weight fast, and this information can be very helpful before a big event or if one needs an urgent fix in transition to a healthier lifestyle. Out of the infinite variety of tips and tricks on World Wide Web, we selected 9 scientifically proven methods to lose weight within a short period of time.

1. Intermittent Fasting (IF) is an eating pattern that entails regular short-term fasting and eating food within a smaller time window during the day. Several studies have indicated that practicing IF for up to 24 weeks leads to weight loss in obese people. The most common interim fasting methods include the following:

Fasting day alternate trusted Source (ADF): Fast every other day and eat normally on non-fasting days.

The modified version involves consuming just 25-30% of the body's energy needs on busy days.

The 5:2 diet: Fast on 2 out of every 7 days. On busy days eat 500-600 calories.

16/8 method: Fast for 16 hours and eat only in an 8-hour window. For most people, the 8-hour window would be around noon to 8 pm. A study in this approach found that eating throughout limited times meant that participants ate fewer calories and increased their chances of weight loss. To avoid overeating, it is easier to adopt a healthy eating pattern on stress-free days when you are least busy and able to dedicate time to self-care.

2. Monitoring your diet and exercise. If someone wants to lose weight, they should be aware of everything they eat and drink every day. The most effective way to do this is to record everything they eat, either in a journal or in an online food manager. As recently as in 2017, there were 3.7 billion health app downloads by the end of the year; this number since then has exponentially grown with over 5 billion health app downloads in 2020. The primary focus of these apps is to increase physical activity and have easy access to weight loss tips. This is not without reason, as monitoring physical activity and weight loss progress can effectively manage weight. One study found that regular monitoring of physical activity helped with weight loss. At the same time, the review study found a positive correlation between weight loss and the frequency of diet and exercise monitoring. Even a device as simple as a pedometer can be a useful tool for weight loss.

3. Mindful eating. Mindful eating is a practice where people pay attention to how, why, and where they consume food. This practice can allow you to enjoy the food they eat and maintain a healthy weight. Because most lead a busy life, they often eat mindlessly on the run, in the car, during work at their desk, or while watching TV. As a result, many are rarely aware of their food or even notice how much of it they consumed. Ways to eat mindfully include: Sitting down to eat in a way that would bring full focus to food, such as at a table with no distractions or devices in reach. Second, it's crucial to pay attention to the food, enjoy the experience, notice the flavors, and consume it slowly. Avoiding disturbances when eating: don't turn on the TV, or laptop, or phone. Eating slowly: Take time to chew and taste the food. This technique helps with weight loss, as it gives a person enough brain time to recognize that they are full, preventing overeating. Finally, making mindful food choices: choose foods full of healthy nutrients and those that keep you satisfied for hours rather than minutes.

4. Eating protein for breakfast. Protein can regulate stomach hormones to help you feel full. This is due primarily to a decrease in the hunger hormone ghrelin and an increase in the peptide satiety hormones YY, GLP-1, and Cholecystokinin. Research on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours. Good options for a high-protein breakfast include eggs, oats, nuts and seeds, quinoa porridge, sardines, and chia seed desserts.

5. Cutting back on sugar and reconstituted carbohydrates The Western diet is increasingly high in added sugar. This has definite links to obesity, especially when the sugar appears in beverages rather than food. Refined carbohydrates are highly processed foods that do not contain fiber and other nutrients. These include white rice, bread, and pasta. These foods quickly turn out to be digestible, and they quickly convert to glucose. Too much glucose enters the bloodstream and stimulates the hormone insulin, increasing fat storage in the adipose tissue. This contributes to weight gain. Whenever possible, you should change processed foods and sugars for healthier options. Good food swaps include whole grain rice, bread, and pasta instead of white versions of fruit, nuts, and seeds instead of high sugar snacks and fruit sugar instead of full-sugar soda fruit with water or milk instead of fruit juice.

6. Eating plenty of fiber dietary fiber: these plant-based carbohydrates that cannot be digested in the small intestine, unlike sugar and starch. Incorporating enough fiber in the diet can increase the feeling of fullness and facilitate nutrient filtration and excretion, leading to weight loss. Full-fiber foods include: whole-grain breakfast cereals, wheat pasta, whole-grain bread, oats, barley, and rye fruits and vegetables, beans, and nuts and seeds

7. Balancing gut bacteria: a large amount of emerging research focuses on the role of bacteria and its impact on weight management. The human gut hosts many and a variety of microorganisms, comprising approximately 37 trillion bacteria. There are different types and sizes of bacteria in each intestine. Some bacteria can increase a person's energy from food; other may lead to fat deposition and weight gain. Some foods can increase the number of good bacteria in nutrients. This includes various vegetables, fruits, and grains that lead to higher fiber consumption and a more diverse set of gut bacteria. It helps if you ensure that vegetables and other plant-based foods make up 75% of your diet. Another way to improve the quality of gut bacteria is to consume fermented foods: they strengthen the action of good bacteria while inhibiting the growth of harmful bacteria. For example, sauerkraut, kimchi, kefir, yogurt, tempeh, and miso contain many probiotics, which help boost beneficial bacteria. Researchers have extensively studied kimchi, and study results suggest that it has anti-obesity effects. Similarly, studies have shown that kefir may help promote weight loss in obese women. Prebiotic foods: they stimulate the growth and activity of some good bacteria that help control weight. Prebiotic fiber is present in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, beer, banana, and avocado. It is also found in grains, such as oats and barley.

8. Getting a good night's sleep. Several studies have shown that getting less than 5–6 hours of sleep a night is associated with increased obesity. There are several reasons behind this. First, research suggests that not getting enough sleep or poor quality slows down the process by which the body converts calories into energy, called metabolism. When metabolism is less efficient, the body can store unused energy as fat. In addition, poor sleep can increase insulin and cortisol production, which also promotes fat storage. The length of time a person sleeps also affects the regulation of the control hormones leptin and ghrelin. Leptin sends fullness signals to the brain.

9. Regulating your weight levels. Stressremoves hormones such as adrenaline and cortisol initially reduce cravings as part of the body's fight or flight response. However, when you are under constant stress, cortisol can stay in the bloodstream for an extended time, increasing appetite and leading to overeating. Cortisol indicates that the body's nutrient sources need to be replenished from their preferred source of fuel, which is carbohydrates. Insulin then carries the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in combat or flight, the body will store it as fat. Researchers found that the reduction of an 8-week index program significantly reduced the body mass index (BMI) of obese adults, children, and teens. Some ways to manage stress include yoga, meditation, or tai chi breathing, and relaxation techniques, such as walking or gardening.

It's important to remember that there are no quick fixes that lead to weight loss. The best way to reach and maintain a healthy weight is to eat a nutritious, balanced diet, which entails moderate portions of fruit and vegetables, good quality protein, and whole grains. It is also beneficial to exercise for at least 30 minutes each day.