Want to Lose Weight Fast? These Science-Backed Tips Can Help You Lose Weight Sustainably 1. Cut back on refined carbs Reducing refined carbohydrates may help curb your appetite, lower your insulin levels, and help you lose weight. But the long-term effects of a low carb diet are not yet known. A reduced calorie diet could be more sustainable 2. Eat protein, fat, and vegetables Try to assemble each meal with a protein source, healthy fat source, complex carb, and vegetables. Leafy green vegetables are a great way to bulk up a meal with low calories and lots of nutrients. 3. Move your body Counting calories isn’t usually needed to lose weight on a low carb eating plan. But if you’re not losing weight or on a reduced calorie eating plan, calorie counting may help