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 Talk with a qualified healthcare professional, such as a registered dietitian, if you’re struggling.

 You can also chat, call, or text anonymously with trained volunteers at the National Eating Disorders Association helpline for free or explore the organization’s free and low cost resources.

 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.

 Let Healthline's team of nutritionists recommend snacks based on your dietary restrictions and food preferences

 Eat a high protein breakfast. Eating a high protein breakfast could help reduce cravings and calorie intake throughout the day (16Trusted Source, 17Trusted Source).

 Limit sugary drinks and fruit juice. Empty calories from sugar aren’t useful to your body and can hinder weight loss (18Trusted Source, 19).

 Stay hydrated. Drink water throughout the day and aim for half your body weight in ounces (20Trusted Source).

 Choose weight-loss-friendly foods. Some foods are better for weight loss than others. Here is a list of healthy weight-loss-friendly foods.

 Eat more fiber. Studies show that eating fiber may promote weight loss. Find fiber in whole grains, fruits, vegetables, nuts, seeds and these other high-fiber foods. (21Trusted Source, 22Trusted Source, 23Trusted Source).

 Drink coffee or tea. Caffeine consumption may help boost your metabolism. No need to go overboard on caffeine though and be mindful of adding sugar to these drinks (24Trusted Source, 25).

 Base your diet on whole foods. They tend to be nutrient rich, more filling, and less likely to cause overeating than processed foods.

 Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones (26Trusted Source).

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 Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain (27Trusted Source, 28Trusted Source, 29).

 While these 9 tips are a good starting point, they’re not the only things that impact weight loss. Try to reduce stress, and move your body. Read more about natural tips for losing weight here.

 Eating whole foods, higher protein, fiber, and less sugar can help you lose more weight. Don’t forget to get a good night’s sleep, too.

 Eating whole foods, higher protein, fiber, and less sugar can help you lose more weight. Don’t forget to get a good night’s sleep, too.

 These sample meal plan ideas are low carb, which limits carbs to 20–50 carbs per day. Each meal should have protein, healthy fats, and veggies. These meal ideas are just suggestions, as everyone has different needs and food preferences.

 If you’d prefer to lose weight while still eating complex carbs, add in some healthy whole grains to your meals such as:

 You may lose weight more quickly in the first week of a diet plan and then lose weight at a slower but more consistent rate after that. The first week you typically lose a mix of both body fat and water weight.

 If this is the first time you are making changes to your diet and exercise habits, weight loss may happen more quickly.

 Unless your doctor suggests otherwise, losing 1–2 pounds per week is usually a safe amount. If you’re trying to lose weight faster than that, speak to your doctor about a safe level of calorie reduction.

 Aside from weight loss, a low carb diet can improve your health in a few ways, though the long-term effects are not yet known:

 You can reach your weight loss goals by incorporating a low carb or low calorie diet into your life, but the speed of weight loss depends on the individual.

 General weight loss can sometimes improve certain markers of health, such as blood sugar and cholesterol levels.

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