How Can I Lose Weight Fast Naturally? Science-Backed Methods for Safe Results

Losing weight quickly is a common goal, but most people searching for “How can I lose weight fast naturally?” want practical advice that prioritizes both health and lasting results. In my experience, safe weight loss is possible without resorting to extreme diets or risky shortcuts. It's about making smart, sustainable changes—foods that fill you up, movement that fits your lifestyle, and proven strategies validated by current research.

This article will walk through the latest science-backed methods for losing weight efficiently while maintaining your well-being. I focus on dietary tweaks, natural habit changes, and evidence-based routines that deliver real progress without compromising your health. If you're aiming for speed, it's still important to use approaches that protect your long-term success—and that's exactly what you'll find here.

Understanding Safe and Sustainable Rapid Weight Loss

Setting out to lose weight quickly can sound appealing, but safety and sustainability should always come first. I’ve seen many people jump into extreme diets hoping for instant results, only to find themselves losing motivation—or risking their health. When asking, “How can I lose weight fast naturally?”, it’s important to separate methods that support long-term well-being from those that do more harm than good.

What Counts as Fast Yet Safe Weight Loss?

In scientific terms, fast weight loss means dropping pounds at a quicker pace than standard recommendations, but without neglecting overall health. Health experts—including the CDC and countless clinical studies—agree that a safe rate is about 1–2 pounds per week. This pace prevents shock to your body and helps maintain muscle while shedding fat.

Crash diets or severe restrictions may promise double-digit losses in a week, but they come with a cost. Your metabolism can slow down, and you risk muscle loss, nutrient deficiencies, or other side effects. If you’re targeting results that last, your system needs enough nutrients and energy to function.

• Crash diets: They often lead to initial water loss, not fat loss.

• Drastic restrictions: These can cause binge eating or trigger unhealthy metabolic changes.

• Evidence-based plans: Regular, moderate calorie reduction paired with activity is proven for sustained fat loss.

Risks of Extreme Weight Loss Methods

Quick fixes can sound tempting. But the health risks aren’t worth the trouble. Extreme calorie cuts or unbalanced diet plans can result in:

• Fatigue and irritability

• Loss of lean muscle

• Slower metabolism

• Electrolyte imbalances

• Hair loss and weaker immune function

Often, people regain the lost pounds—and sometimes more—once they return to their usual habits. That “yo-yo” effect can make the next attempt even tougher. Research supports measured plans over drastic ones, especially if your goal is long-term change.

Why 1–2 Pounds Per Week Is Backed by Science

Consistently aiming to lose 1–2 pounds each week isn’t just a guideline. It’s rooted in how our bodies respond to change. Each pound represents about 3,500 calories. To lose one or two pounds, you need a moderate calorie deficit—enough to prompt fat loss, not muscle loss, and without a crash in mood or energy.

The benefits add up:

• Your body adapts smoothly to changes.

• You preserve muscle and strength.

• It’s easier to stick with daily routines.

• You reduce the risk of nutritional deficiencies.

Realistic Goals for Lasting Results

Ambition drives progress, but setting the bar unrealistically high often leads to frustration. When you ask, “How can I lose weight fast naturally?”—set targets you can maintain over time. Focus on steady progress, healthier food swaps, and building habits you’re willing to keep.

Here’s how I approach realistic goal setting:

1. Base your goals on what you can repeat week after week.

2. Track more than just scale numbers—measure energy, fitness, and well-being.

3. Accept that small, steady losses beat big swings.

4. Adjust as you go, using non-scale victories for motivation.

Taking a safe, science-backed route means you’re working with your body—not against it. For more on realistic goal setting, explore actionable strategies to stay motivated as you move forward with natural weight loss.

Optimize Your Diet for Faster Natural Weight Loss

Adopting proven nutrition habits can make a significant difference when you want to answer the question, “How can I lose weight fast naturally?” Focusing on foods that keep you full, reducing ingredients that often lead to overeating, and building thoughtful routines around meals is key to both speed and sustainability. Let’s look at practical changes you can implement for better, consistent progress.

Boost Satiety with Protein and Fiber

Feeling satisfied after meals is one of the most important factors in sticking to any weight loss plan. Protein and fiber both play unique roles in curbing hunger and supporting your body as you burn fat.

• Protein helps control hunger hormones and keeps you full longer. It’s also proven to help the body retain muscle during weight loss, which keeps metabolism higher.

• Fiber slows digestion and stabilizes blood sugar, reducing the urge for snacks a short time after eating.

To add more protein and fiber to your diet, build meals around these foods:

• Lean meats (chicken breast, turkey, fish)

• Eggs and low-fat dairy (Greek yogurt, cottage cheese)

• Legumes (beans, lentils, chickpeas)

• Whole grains (quinoa, brown rice, oats)

• Vegetables (broccoli, carrots, leafy greens)

• Fruits (apples, pears, berries)

• Nuts and seeds (almonds, chia seeds, flaxseed)

A simple breakfast of eggs with spinach, or Greek yogurt topped with berries and a sprinkle of flaxseed, fills you up for hours. Lunch and dinner built around grilled chicken, legumes, or a hearty salad with plenty of vegetables delivers the same benefit.

When your meals are packed with protein and fiber, you naturally eat less—often without feeling deprived. These choices also help manage cravings, limit spikes in blood sugar, and support consistent, natural weight loss.

Limit Added Sugars and Refined Carbohydrates

Many people underestimate the impact of added sugars and refined carbs (such as white bread, pastries, soda, and sweetened cereals) on their efforts. These foods are digested fast, leading to sharp rises and crashes in blood sugar. You get hungry again sooner and are more likely to overeat, making sustained weight loss difficult.

Cutting back on added sugars and refined carbs is an effective way to lose weight fast, naturally. The science consistently shows that diets high in these foods increase the risk of weight gain, while reducing them supports lower calorie intake without hunger.

To make this easier, consider these strategies:

• Replace white breads and pastas with whole grain versions.

• Swap sweetened beverages for water, mineral water, or black coffee.

• Choose whole fruits instead of fruit juice or desserts.

• Bake and cook with spices (like cinnamon or nutmeg) rather than sugar.

• Keep highly processed snacks out of the house to avoid temptation.

Meal planning is helpful here. Preparing balanced meals and snacks with mostly whole, unprocessed foods lowers your intake of hidden sugars and processed starches. If you want more ideas for structured routines and practical tips for cutting processed foods, resources on building healthy eating habits can give you a strong starting point.

Practice Mindful and Structured Eating

The way you eat—your habits, portion sizes, and meal timing—also shapes weight loss success. Many people see quick progress when they become more intentional about when and how much they eat.

Mindful eating involves slowing down, savoring each bite, and paying attention to your body’s hunger and fullness cues. This habit can help reduce emotional eating or mindless snacking. Structured eating, such as setting regular mealtimes or using smaller plates, gives your body and mind clear signals. It becomes easier to listen to hunger cues when food is not always available on demand.

Practical techniques include:

• Serving snacks in small bowls instead of eating from the package.

• Sitting down at a table for all meals.

• Taking a few breaths before eating to check if you’re truly hungry.

• Timing meals to avoid grazing and unnecessary snacking between meals.

Some people also use intermittent fasting—such as limiting eating to an 8-hour window each day—to naturally reduce calorie intake without constant restriction. The evidence supports its role in reducing overall calorie consumption and promoting fat loss, but it’s not for everyone. Find a rhythm and style that fits both your life and your social obligations.

Structured planning is valuable. Laying out your meals for the week, prepping vegetables in advance, and making healthy snacks easy to grab helps you stay on track. Explore practical meal planning tips that can further reinforce these habits and build routines that last.

Making these dietary changes brings you closer to safe, natural weight loss—supporting your health while moving steadily toward your goals.

Leverage Exercise: Fast-Track Fat Loss with Scientifically Proven Workouts

Exercise remains a fundamental part of any strategy to lose weight fast naturally. The right workouts speed up fat burning, help preserve muscle, and keep your resting metabolism high as you lose body fat. By focusing on routines proven by research, you can make better use of your limited time—without sacrificing results or risking setbacks. In this section, I’ll explain how targeted exercise choices help you reach your goals faster and more safely. Let’s start with two of the most effective methods: high-intensity interval training (HIIT) and resistance training.

High-Intensity Interval Training (HIIT) for Maximum Results

HIIT stands out as one of the most efficient tools for anyone asking, “How can I lose weight fast naturally?” Unlike steady-state cardio, HIIT alternates brief, all-out effort with short recovery periods. Research confirms these workouts can raise your metabolic rate long after you finish training, boosting the total calories you burn in a day.

The main science-backed benefits of HIIT for fat loss include:

• Afterburn effect: HIIT creates “excess post-exercise oxygen consumption,” meaning your body continues to burn calories for hours.

• Time efficiency: Sessions often take just 15-30 minutes, which suits beginners and busy schedules.

• No equipment needed: You can do HIIT with simple moves—like sprints, squat jumps, or burpees—anywhere.

To structure your own HIIT workout:

1. Pick 4–6 full-body moves (for example: jumping jacks, mountain climbers, high knees, plank holds).

2. Go all out for 20–40 seconds per exercise.

3. Rest for 20–60 seconds between efforts.

4. Repeat for 4–6 rounds, aiming for a total workout under 30 minutes.

For beginners, start with shorter work intervals and longer rest. Quality matters more than intensity if you’re just starting. Focus on correct form to protect your joints and avoid overuse injuries. Gradually increase your intensity as your fitness improves. Always warm up first and stop if you feel sharp pain or dizziness.

Adopting HIIT twice per week can help trigger quicker progress in fat loss. If you're interested in how to build fitness through additional structured routines or need extra motivation, consider looking for guidance on building sustainable fitness habits to reinforce consistency and avoid burnout.

Strength and Resistance Training: Preserving Lean Muscle

Steady fat loss is much easier when you keep (or even gain) muscle. Muscle tissue burns significantly more calories at rest compared to fat. This means, the more lean mass you carry, the higher your resting metabolic rate—the number of calories your body burns, even at rest.

Strength and resistance training target this directly by:

• Preventing muscle loss during calorie deficits.

• Elevating daily calorie burn through muscle repair and growth.

• Improving body composition so weight loss comes from fat, not muscle.

Good options for resistance training include:

• Bodyweight moves like push-ups, squats, lunges, and planks.

• Free weights or resistance bands.

• Machines at the gym for beginners who want more stability.

Start with full-body routines two or three times per week. Perform one or two sets of 8–12 reps for each exercise. Allow rest days in between sessions for recovery. As your strength improves, add a third session or increase the resistance.

If you’re new to resistance training, pay attention to proper technique. Watching videos or getting advice from a trainer can help. Strength training supports your goal to lose weight fast naturally by maintaining muscle mass, which is crucial for sustained results. For guidance on creating a balanced approach and avoiding plateau, read about proven strategies for long-term fitness improvement.

Adding both HIIT and resistance training to your weekly routine gives a strong one-two punch for quick, natural weight loss—maximizing calorie burn and preserving the muscle that keeps metabolism strong. With planning and consistency, these scientifically supported workouts help you reach your goals faster while supporting your health for the long haul.

Lifestyle Tweaks That Accelerate Natural Weight Loss

Not all weight loss progress hinges on diet and exercise. Factors like sleep, daily stress, hydration, and gut health often shape results in ways that people underestimate. Addressing these details can create an edge—helping your body burn fat more effectively and making results feel more sustainable. I’ll walk through proven strategies to support anyone researching “How can I lose weight fast naturally?” and aiming for healthy change.

Prioritize Quality Sleep and Stress Reduction

Lack of sleep and constant stress aren’t minor issues—they can disrupt hormones, slow metabolism, and make hunger harder to manage. When I work with people who struggle to lose weight despite good habits elsewhere, it often comes down to these two factors.

Why Quality Sleep Matters:

• Poor sleep disrupts cortisol and ghrelin, two hormones linked to hunger and fat storage. When you’re tired, cravings—especially for high-calorie snacks—climb sharply.

• Insufficient rest also lowers energy, reducing motivation for movement and leading to mindless eating.

Stress isn’t just a mental hurdle:

• Chronic stress triggers cortisol, which increases appetite and can push the body to hang onto fat (especially around the abdomen).

• It affects sleep quality and may promote late-night snacking or emotional eating.

Practical ways to improve sleep and resilience:

• Maintain a consistent sleep schedule, even on weekends.

• Keep your bedroom cool, quiet, and dark. Limit blue light from screens before bed.

• Use simple routines like reading or stretching to relax.

• Block out 10–15 minutes daily for deep breathing, journaling, or a short walk outdoors.

• Reduce caffeine intake in the afternoon and prioritize physical activity, which can help regulate your body’s natural sleep-wake cycle.

Small steps here pay big dividends. Better sleep and lower stress make it easier to manage hunger and make healthy decisions, giving your weight loss plan a stronger foundation.

Hydration and Metabolism: Drink Smartly

Water plays a bigger role in weight loss than many realize. Proper hydration supports every metabolic process in your body and can subtly shape how much you eat throughout the day.

Hydration’s hidden advantages:

• Drinking water before meals can help reduce appetite. Research supports the idea that increased water intake often results in lower calorie consumption.

• Even mild dehydration can slow metabolism and make you feel sluggish, increasing the odds of mistaking thirst for hunger.

Debunking detox water myths:

• There’s no strong scientific proof that lemon, cucumber, or fruit-infused “detox” waters speed up fat loss. The benefit comes from the water itself, not additions.

• Flavored waters can make hydration more enjoyable, but don’t expect them to “cleanse” your body. Consistent hydration does more than any single drink recipe.

How to use hydration for natural weight loss:

• Start meals with a glass of water to gauge true hunger.

• Carry a reusable bottle and sip throughout the day (aim for pale yellow urine as a sign you’re drinking enough).

• Favor water over sugary drinks or diet sodas.

• If you’re new to drinking more water, add a slice of citrus or fresh mint for flavor.

Relying on water rather than caloric drinks shaves hundreds of calories from your daily intake over time. It’s a simple lift to support fat loss, energy, and metabolic health.

Support Your Gut Microbiome for Better Results

The bacteria in your gut influence more than just digestion—they actually play a role in how the body manages appetite, inflammation, and fat storage. This emerging field keeps growing, but the research already offers practical tips.

Gut health ties into weight loss:

• An imbalance in gut bacteria may make it harder to lose weight, even if your diet and workouts are on track.

• Healthier gut flora are linked to improved insulin sensitivity and reduced inflammation, both important for weight management.

How to boost your microbiome naturally:

• Eat more prebiotic fibers (found in garlic, onions, asparagus, bananas, and whole grains). These feed the “good” bacteria.

• Add fermented foods like yogurt, kefir, sauerkraut, and kimchi, which deliver probiotics.

• Limit processed foods and excess sugar, which can tip the balance toward less helpful gut bacteria.

Science suggests that people with a diverse, well-fed gut microbiome respond better to diet changes—shedding weight more efficiently and feeling less hungry. If you want to understand more about gut health’s role in weight regulation, take time to read up on reputable sources dedicated to gut health and weight management.

Fine-tuning these lifestyle tweaks isn't just about better numbers on the scale. Each one supports a smoother, more manageable path to losing weight fast, naturally, and (most importantly) keeping it off.

Tracking Progress, Motivation, and Accountability

Progress in any weight loss plan depends on consistent habits, feedback, and personal responsibility. Staying aware of what you’re doing and how far you’ve come gives you the edge to keep momentum when motivation dips. In my experience, the difference between a temporary effort and lasting results often comes down to having a system of reminders, self-checks, and honest accountability—through both tools and support.

The Value of Tracking Your Journey

Keeping a record, whether it’s a handwritten journal, a spreadsheet, or a fitness app, transforms “How can I lose weight fast naturally?” from an abstract idea into daily behavior. Tracking creates a clear picture of your intake, exercise, and mood patterns. This allows for small adjustments before minor slips become major setbacks.

Strong tracking methods include:

• Logging meals, snacks, and drinks (including hidden extras).

• Noting physical activity, from formal workouts to walks.

• Recording weight, measurements, and energy levels.

People often underestimate portions or forget extra snacks. A food journal, especially when filled out honestly, reveals hidden calories and behavior loops. When I work with clients, I’ve seen patterns like “afternoon snacking” or “weekend dips” become obvious, which helps solve problems at their root.

Fitness apps now offer barcode scanners, nutrient analysis, reminders, and integration with wearable devices. They provide instant feedback, trend graphs, and sometimes community support—key features for both structure and encouragement.

Motivation: Fueling Consistency

Even strong plans unravel without motivation. It’s normal for enthusiasm to fade after the first weeks. This is why I always recommend building multiple sources of motivation into a weight loss routine, rather than relying on willpower alone.

Simple ways to stay energized include:

• Setting tangible, short-term goals—weekly or monthly targets that feel reachable.

• Celebrating small wins—recognizing improvements in energy, mood, or daily movement.

• Visualization—using progress photos to track visible changes, even if the scale moves slowly.

Some people find motivation through friendly competition or group challenges. Others prefer private reminders or checklists. Digital tools can push notifications or “streak” reminders, giving an extra nudge to stick with your habits. If you tend to lose focus or feel discouraged, attach your goals to something meaningful—like playing with your kids longer, improving medical markers, or preparing for an event.

For insights into the science of staying motivated and building habits that last, explore resources on building sustainable fitness habits.

Accountability: Building Honest Feedback

Accountability means owning your choices each day. For some, this is internal—daily self-check-ins, step counts, or calendar checkmarks. For others, it’s about sharing progress with a partner, group, or digital community. Accountability keeps “How can I lose weight fast naturally?” from being a solo challenge.

Proven approaches:

• Wearable devices: Track calories burned, steps, sleep, and even heart rate. Regular statistics can point out places to improve.

• Progress photos: Offer a visual record that numbers on a scale can’t always capture. Photos every few weeks show body changes, regardless of small day-to-day shifts.

• Weekly reviews: A set day to look at tracked data, reflect on wins, and plan for the next week.

• Support circles: This could be a text group, online forum, or trusted friend who checks in regularly.

For those working best with structure, pairing tracking with social or app-based accountability often leads to faster, longer-lasting results. External feedback makes it harder to gloss over tough days or skipped routines.

Real accountability isn’t about guilt—it’s about knowing where you stand and making proactive, confident adjustments. Apps and wearable tech now streamline this, but even low-tech options like simple charts or scheduled check-ins work well.

When these elements—tracking, steady motivation, and clear accountability—work together, natural weight loss becomes a matter of steady, informed action. You’re not relying on memory or mood; you’re relying on evidence and ongoing adjustments. Stay consistent and treat each checkpoint as information, not judgment. This is how weight loss becomes sustainable, rather than a cycle of false starts.

If you want more on how to combine digital tools, proven routines, and new habits for accountability, take a look at long-term fitness strategies for deeper guidance.

Common Pitfalls to Avoid on Your Fast, Natural Weight Loss Journey

Attempting to lose weight fast naturally comes with its own set of challenges. Many people, in their rush for quick results, fall into habits that not only slow down progress but can also harm long-term health. I've seen these missteps make the path harder than it needs to be. By knowing which traps to watch out for, you'll be able to sidestep setbacks and support steady, sustainable progress.

Skipping Meals: A False Shortcut

Skipping meals looks like an effective way to cut calories, but in reality, it often backfires. When you miss regular meals, your body responds by slowing down metabolism and boosting hunger hormones. This leads to overeating later in the day, often on foods that are high in sugar or fat. The immediate drop on the scale from skipped meals is usually just lost water and muscle, not true fat loss.

For better results, keep a regular meal schedule. Small, balanced meals spread throughout the day help regulate blood sugar, manage cravings, and encourage fat loss. Planning ahead is a good way to make sure you have healthy options ready, so you don’t reach for empty calories or skip eating altogether.

Excessive Calorie Restriction: More Harm Than Good

Some people try to lose weight fast by slashing calories aggressively, sometimes eating well below the safe minimum. Dramatic calorie cuts put stress on your body, leading to fatigue, mood swings, risk of nutrient deficiencies, and slower metabolism. Over time, your body adapts by burning fewer calories, making it even harder to lose weight.

Safe, natural weight loss relies on creating a moderate calorie deficit—enough to prompt steady fat loss while keeping your energy levels up. Aim for a daily calorie reduction that supports at least 1,200–1,500 calories for women and 1,500–1,800 for men, unless advised otherwise by a doctor. Focus instead on nutrient-dense whole foods to fill you up without over-consuming calories.

Over-Exercising and Ignoring Recovery

Exercise is a powerful tool for fast, natural weight loss, but overdoing it brings real risks. Over-exercising can exhaust your body, raise the risk of injuries, and disrupt sleep—making it harder to stick with healthy habits. The body needs time to repair muscle tissue and recover from stress, or else it will burn out quickly.

Consistency matters more than intensity. Rest days are not a sign of weakness, but a key part of every effective plan. Include at least one or two days each week for recovery.

Quality sleep and stress management only make this process smoother. For advice on building sustainable routines that balance exercise and rest, internal resources about proven strategies for long-term fitness improvement provide helpful guidance.

Relying on Unproven Supplements

Desperate for fast results, many people turn to trendy supplements, herbal teas, or fat-burning pills that crowd the market. The truth is, most supplements promising rapid weight loss lack strong scientific support and can even pose health risks—some have been linked to heart issues, digestive trouble, or worse.

Instead, prioritize real food, balanced nutrition, and proven habits like regular movement and sleep. If you're considering any supplement, consult with a healthcare provider first. Rely on what’s tried and tested, rather than short-term fixes that can harm your progress or well-being.

Ignoring Hidden Calories and Mindless Eating

It's easy to lose progress through small, unnoticed extras—liquid calories in sodas and fancy coffees, a handful of snacks while cooking, or tasting food throughout the day. These hidden calories add up quickly, stalling even the best-intentioned weight loss plans.

Stay aware of everything you eat and drink. Tracking intake using a journal or an app helps you see where you might be drifting off plan. Being mindful at meals and snacks can keep you from taking in more than you realize. For additional support, explore practical resources about staying accountable with healthy habits.

Becoming Discouraged by Small Setbacks

Many people get discouraged after one bad meal or missed workout and abandon their progress altogether. Fast, natural weight loss is a series of small victories and lessons, not a measure of perfection. Progress is rarely a straight line—expect slow days and use them as cues to adjust rather than reasons to quit.

Consider setbacks as part of the process. Stay flexible with your routines and measure progress with multiple markers, like energy level, mood, and non-scale victories. The key is consistency over time, rather than getting everything perfect each day.

Avoiding these common mistakes improves your odds of reaching your goal without sacrificing health, energy, or motivation. Safe and natural weight loss comes from patterns you can repeat—you’ll be able to spot challenges early, respond with smarter choices, and keep moving forward.

Conclusion

Losing weight quickly and naturally takes a coordinated effort: whole foods, structured exercise, lifestyle support, and honest accountability all play important roles. Progress comes from building reliable routines—eating balanced meals, moving your body with purpose, sleeping well, and staying aware of your habits. Each part reinforces the other, moving you closer to lasting results without putting your health at risk.

Setting practical goals and focusing on steady, sustainable change leads to better long-term outcomes than chasing shortcuts. The process may be gradual, but it brings genuine, measurable rewards. Reflect on the strategies shared here and consider what fits best into your daily life. If you’re committed to the path, even small adjustments can open the door to meaningful progress.

Healthy, fast weight loss isn’t just about a number on the scale—it’s how you feel, the energy you gain, and the habits you carry into the future. Take a moment to identify one shift you can make today. Every step counts toward a stronger, healthier you. If you have your own practical tips or success stories, share them with others looking for answers on “How can I lose weight fast naturally?”—your insights might be their turning point.

FAQ

How quickly can I lose weight in a safe and natural way?

I can safely lose about 0.5–2 pounds per week through lifestyle changes. Fast weight loss claims (like 10 pounds in 3 days or 20 pounds in a month) aren't realistic or safe for most people. A steady pace helps me keep the weight off long term and reduces health risks.

Do certain foods help me lose weight faster?

Foods high in protein and fiber help me feel full, which supports weight loss. Lean meats, eggs, legumes, vegetables, fruits, and whole grains are smart choices. They reduce hunger and help me avoid overeating.

Is exercise necessary for rapid weight loss?

I don’t have to exercise to lose weight, but combining diet changes with regular activity gives better results. Cardio burns calories quickly, while strength training helps me keep muscle as I lose weight.

Can intermittent fasting help?

Short-term intermittent fasting (such as 16 hours fasting and 8 hours eating) can work as well as traditional calorie restriction, based on recent studies. It helps some people control hunger and eat fewer calories.

How important is sleep for losing weight?

Getting at least 7–8 hours of sleep a night is key. Poor sleep affects hormones that control my hunger and makes me crave unhealthy foods, increasing my risk of weight gain.

Should I avoid all carbs for faster results?

I don’t need to avoid all carbs, but I cut down on refined grains (like white bread and pasta) and added sugars. I focus on whole grains, vegetables, and fruits for steady energy and fewer cravings.