1. Cut back on carbsThe most important part is to cut back on sugars and starches, or carbohydrates. When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories (1). Instead of burning carbs for energy, your body now starts burning stored fat for energy. Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight (2, 3Trusted Source). According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight. One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss (4Trusted Source). Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry (5). Put simply, reducing carbs can lead to quick, easy weight loss.
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