To lose weight fast, focus on scientifically supported strategies that combine dietary changes and physical activity:

• Intermittent Fasting: Methods like the 16/8 approach (fasting for 16 hours and eating during an 8-hour window) can reduce calorie intake and promote weight loss

• Reduce Calorie Intake: Cut out high-calorie drinks such as soda, juice, and alcohol, replacing them with zero-calorie options like water, unsweetened tea, or black coffee

• Eat More Protein and Fiber: Protein helps maintain muscle and keeps you full longer, reducing overall calorie intake. Fiber-rich foods like vegetables, fruits, whole grains, and legumes also increase satiety and help control hunger

• Control Portion Sizes: Using smaller plates and bowls can naturally reduce how much you eat without feeling deprived

• Increase Physical Activity: Aim for at least 30 minutes of moderate aerobic exercise most days, such as brisk walking, and include strength training twice a week to build muscle, which boosts metabolism

• Limit Carbohydrates, Especially Refined Ones: Reducing carbs, particularly sugars and refined grains, can help lower insulin levels and promote fat loss, especially around the belly

• Keep a Food Diary: Tracking your food intake helps identify areas to improve and maintain accountability

These approaches can lead to safe and effective weight loss of about 1-2 pounds per week. Rapid weight loss beyond this should be supervised by a healthcare professional to ensure nutritional needs are met and health is maintained

. In summary, combining intermittent fasting or calorie reduction with increased protein and fiber intake, portion control, regular exercise, and mindful eating habits is the most effective scientific strategy to lose weight fast and sustainably.