HOW TO LOSE WEIGHT FAST: 3 SIMPLE, SCIENCE-BASED STEPS

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There are several ways to lose quite a bit of weight quickly. Either way, most will make you feel unsatisfied and hungry. 
If you don’t have iron willpower, then hunger will cause you to give up these plans quickly.

The plan that we offer you here will be for:
A. Reduce your appetite significantly
B. make you lose weight quickly, without starving, and
C. Improve your metabolic health at the same time.

Here we show you a simple 3-step plan to lose weight fast.

  1. REDUCE THE INTAKE OF SUGARS AND STARCHES (CARBOHYDRATES)

The most important part in reducing the consumption of sugars and starches (carbohydrates).
When you do that, you will lower your hunger level and end up consuming much fewer calories.
Now, instead of burning carbohydrates for energy, your body will start to feed on stored fat.

Another benefit of cutting carbs is that it lowers insulin levels, which causes the kidneys to remove excess sodium and water from your body. This reduces bloating and unnecessary water weight.
It is not uncommon to lose up to 10 pounds (4.54 kg), sometimes more in the first week, you eat this way, both in body fat and water weight.

  1. EAT PROTEIN, FAT, AND VEGETABLES
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Each of your meals should include a protein source, a fat source, and low-carbohydrate vegetables.
Organizing your meals in this way will automatically bring your carbohydrate intake into the recommended range of 20 to 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 most recommended.

It is important to eat plenty of protein, however, you should not overdo it.
This has been shown to increase metabolism by 80 to 100 calories per day.
High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for midnight snacks, and make you feel so full that you automatically eat 441 fewer calories each day – alone adding protein to your diet.

  • When it comes to losing weight, protein is the king of nutrients.
  • LOW CARB VEGETABLES
  • Broccoli
  • Cauliflower
  • Spinach
  • Tomatoes
  • Kale
  • Brussels sprouts
  • Cabbage
  • Chard
  • Lettuce
  • Cucumber
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Don’t be afraid to load up your plate with these low-carb veggies. You can eat large amounts without having to consume more than 20 to 50 net carbs 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 to 3 meals a day. If you’re hungry in the afternoon, add a fourth meal.
Don’t be afraid to eat fat, trying to do both, consuming foods low in carbohydrates and low in fat at the same time is a method that leads to failure. This will make you miserable and abandon the plan.

Provide a source of protein, a source of fat, and low-carbohydrate vegetables at each meal. This will put you in the 20-50 gram carbohydrate range and significantly lower your hunger levels.

  1. LIFT WEIGHTS 3 TIMES A WEEK
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You don’t need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3-4 times a week. Warm-up and lift some weights.
If you are new to 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 very common side effect of losing weight.

Studies on low-carb diets show that you can even gain some muscle mass while losing significant amounts of body fat. 
If lifting weights is not an option for you, then cardiovascular exercises such as walking, jogging, running, cycling, or swimming will suffice.

It’s best to do some type of resistance training like lifting weights. If that’s not an option for you, cardio workouts are effective too.

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