Although slow weight loss might not sound appealing, there are many things you can do to help speed up the process safely.

Here are a few tips to help you lose weight at a healthy rate.

• Eat more protein: A high-protein diet can help boost your metabolism, keep you fuller for longer and preserve your muscle mass 
• Cut back on sugar and starches: Research tends to show that people who follow a low-carb diet lose more weight. Cutting back on sugar and starches helps you reduce your carb intake.
• Eat slowly: Chewing your food thoroughly can help you feel fuller for longer and eat less food.
• Drink green tea or oolong tea: Research has shown that drinking green tea may boost your metabolism by 4–5%, and may increase fat burning up to 17%.
• Get plenty of rest: A lack of sleep may boost your levels of ghrelin, the hunger hormone, and lower your levels of leptin, the fullness hormone. This means that poor sleep could leave you hungry, making it harder to lose weight.
• Try resistance training: Resistance training or lifting weights can help fight muscle loss and the drop in metabolism that may happen with weight loss.
• Try a high-intensity workout: High-intensity interval training (HIIT) involves short, intense bursts of exercise. Unlike regular aerobic exercise, also known as cardio, HIIT continues to burn calories long after you work out.
• Eat soluble fiber: Research shows that soluble fiber may help you burn fat, especially belly fat.

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