Losing weight naturally can take a while — but there are some ways to speed it up.

Losing weight is a gradual process that requires time and effort. But there are some ways to speed up your weight loss journey safely.

Here are some tips to help you lose weight naturally and keep it off.

On paper, weight loss is an equation of calories in versus calories out. But a ton of other factors influence how quickly or easily people can trim down. Besides diet and exercise, your genetics, sleep, stress levels, gut microbiome, and other variables all contribute to the way your body stores fat.

It’s important to remember, too, that what works for one person might not work for another.

Losing weight and keeping it off isn’t a one-size-fits-all journey, and it’s definitely a journey you shouldn’t rush. However, some approaches to Operation Rapid Slimdown are more evidence-based than others. Here are some tips!

Focus on protein and fiber

When you feel full, you’re less likely to nibble throughout the day or overdo it at mealtimes. The two most filling nutrients? Protein and fiber.

Protein is more satiating than fat and carbs. Research shows that people on higher-protein diets often experience greater weight loss.

Fiber helps slow things down in your gut, helping you feel fuller longer. A 2019 study found that people who ate more fiber lost more weight and stuck to their chosen diets more closely.

Track what you eat

Tracking what you eat really can help you see the big picture of your calorie intake. To make things a bit easier, try a diet-tracking app that counts calories for you, like MyFitnessPal or Noom.

PS: Here are 13 health and fitness apps to help you keep track of your diet.

Get enough sleep

Getting enough sleep is essential for weight loss because it regulates appetite hormones like leptin and ghrelin. Lack of sleep can increase cravings for unhealthy foods and make overeating more likely.

Quality sleep also boosts overall well-being, increasing energy levels and motivation for regular exercise.

Watch your stress levels

Managing stress is beneficial for weight loss as high stress levels can lead to overeating and poor food choices. Chronic stress triggers the release of cortisol, a hormone associated with increased abdominal fat.

Psst. Here are 27 science-backed tips to manage stress!

Aim for minimally processed foods

Ultra-processed foods have been associated with higher calorie intake and weight gain. So for weight loss, stick to foods that hover near the “whole” side. They’re more likely to have fiber and natural water content to boost feelings of satiety — not to mention more nutrients to support overall health.

We get it. Everyone would prefer a quick solution for weight loss. But losing 20 pounds in a month isn’t a healthy (or realistic) goal for most of us. Rapid weight loss often leads to an eventual rebound, landing you back where you started.

Dropping weight permanently and naturally is usually a little-by-little effort. If you’ve got a high school reunion or wedding coming up, try to resist the temptation to crash diet your way to weight loss.

Instead, focus on more sustainable methods, like tracking your intake, ramping up protein and fiber, getting enough sleep, managing stress, and enjoying whole foods as much as possible. The healthier the process, the better you’ll feel with the results — and the more likely they’ll be to stick.