How To Lose Weight Fast: 3 Simple, Science-Based Steps.


How To Lose Weight Fast:

There are many ways to lose weight fast. Here are some best ways to weight loss.

However, most of them will make you hungry and unsatisfied.

If you don’t have iron willpower, hunger will quickly get you out of these plans.

The plan outlined here:

Reduce Sugars And Starches:

The most important part is to reduce sugars and starches (carbohydrates).

When you do, hunger levels drop and you end up eating a lot fewer calories.

Now instead of burning carbohydrates for energy, your body starts feeding on stored fat.

Another advantage of cutting carbohydrates is that it lowers insulin levels, causing the kidneys to get rid of excess sodium and water from the body. This reduces swelling and unnecessary water weight.

It is not uncommon to lose up to 10 kilos (sometimes more) in the first week of eating in this way, both body fat, and water weight.

The graph of a study that compared low carbohydrate and low-fat diets in overweight.

The low-carbohydrate group is eating to fullness, while the low-fat group is low-calorie and hungry.

Cut carbohydrates and you will start eating fewer calories automatically and without hunger.

Eat Protein, Fat, And Vegetables For Extreme Weight Loss:

Each of your meals should include a source of protein, a source of fat and low carbohydrate vegetables.

Building your meals in this way will automatically bring your carbohydrate intake into the recommended range of 20-50 grams per day.

Protein sources:

  • Meat: beef, chicken, pork, lamb, etc.
  • Fish and seafood: salmon, trout, shrimp, etc.
  • Eggs: Whole eggs with the yolk are the best.

The importance of eating many proteins cannot be overstated.

This has been shown to increase metabolism from 80 to 100 calories per day.

Protein-rich diets can also reduce appetite and obsessive thoughts about food by 60%, cut your craving for late-night snacks by half and make you full enough to automatically consume 441 fewer calories per day, simply by adding protein to your diet.

When it comes to losing weight, protein is the king of nutrients.

Low carbohydrate vegetables:

  • Broccoli.
  • Cauliflower.
  • Spinach.
  • Tomatoes.
  • Kale.
  • Brussels sprouts.
  • Cabbage.
  • Chard.
  • Lettuce.
  • Cucumber.

Don’t be afraid to load up your plate with these low-carb vegetables. You can eat huge quantities without exceeding 20-50 net carbohydrates per day.

A diet based primarily on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

Fat sources:

  • Olive oil.
  • Coconut oil.
  • Avocado oil.
  • Butter.

Eat 2-3 meals a day. If you feel hungry in the afternoon, add a fourth meal.

Don’t be afraid to eat fats, as trying to make carbohydrates and fats simultaneously is a recipe for failure. It will make you feel unhappy and abandon the plan.

Lift Weight 3 Times A Week For Weight Loss:

It is not necessary to exercise to lose weight on this level, but it is recommended.

The best option is to go to the gym 3-4 times a week. Warm-up and lift weights.

If you don’t know the gym, ask a coach for advice.

By lifting weights, you will burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of weight loss.

Studies on low-carbohydrate diets show that you can even gain some muscle while losing significant amounts of body fat.

If weight lifting isn’t an option for you, just do cardio exercises like walking, jogging, running, cycling or swimming.

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Source: Healthline.