How to Lose Weight Fast: 3 Simple Steps, Based on Science

You will find a lot of ways to lose your weight fast:

Though some of them may leave you hungry and unsatisfied. If you don’t have the willpower, then your hunger may make you to give up on your plans.

The plans that we have outlined here are:

  • Try to reduce your appetite significantly.
  • Without hunger, make you lose your weight fast.
  • Develop your metabolic power at the same time.

Followings are 3 simple steps to lose your weight in a short time.

Decrease the consumption of sugar and starches

One of the most important parts of losing weight is to cut back your consumption of sugars and starches.

There are foods that accelerate the discharge of insulin the most. If you don’t know, insulin is the key fat storage of hormone in human body.

If insulin goes down, it becomes easy for fats to come out of the fat storage and body starts burning fats instead of burning the carbs.

One more benefit of lowering insulin is that, it helps your kidneys to discard excess sodium and water, which also helps you to decrease bloats and unwanted water weight.

It’s not tough to lose up to 10 pounds in the beginning, both your body fats and water weight.

Bottom line:

 Reducing sugars and starches from your regular diet will help you to lower the insulin levels. Also kill your appetite and lose weight without hunger.

Eat vegetables, fat and protein

If you want to maintain a proper diet, you should include protein source in each of your meals along with a source of fat and vegetables with low carbs.

If you construct your meal in this manner you will automatically be able to control your carb intake. The recommended rage of carb intake is 20-50 grams per day.

Sources of protein:

Fish and seafood: trout, salmon, shrimps, lobsters etc.

Eggs: pastured and omega-3 rich eggs are best source of protein.

Meat: chicken, beef, lamb, bacon etc.

Consumption of plenty of protein can not be overstated. Intake of protein can boost your metabolism from 80 to 100 calories per day.

High intake of protein reduces your obsession for food about 60%, and the desire for late night snacks by half. Protein is considered to be the king of the nutrients when it comes to lose your weight.

Vegetables with low-carbs:

  • Spinach
  • Cabbage
  • Lettuce
  • Celery
  • Kale
  • Swiss Chard
  • Cucumber
  • Brussels Sprouts
  • Cauliflower
  • Broccoli

When comes to the consumption of low-carb vegetables don’t be afraid to load your plate with it. You can have it in a massive amount but make sure that it should not go over 20 to 50 carbs per day.

Sources of fat

  • Coconut oil
  • Olive oil
  • Avocado oil
  • Tallow
  • Butter

Have your meals 2-3 times a day but make them short. And if you feel hungry in the afternoon, you can add the 4th one.

Don’t be afraid of the intake of fat. The proper way to cook fat is the use of coconut oil. Coconut oil is carries fats called medium chain triglycerides. These fats can also boost your metabolism power.

Bottom line:

Gather each meal with a protein source, fat source and with low carb vegetables. This will help you to maintain your carb intakes into 20-50 grams and will also help you to decrease your insulin level.

Make a habit to lift weight 3 times a week

It is not necessary to exercise on a daily basis to lose your weight, but it is recommended. The best way is to go to the gym 3-4 times a week and exercise. You can start with some warm ups, weight lifting and stretches.

If you are new to this, take help of your trainer and ask for his advice.

By weight lifting you can burn few calories and can also gain muscles along with cutting off the body fats.

If you find lifting a bit harder you can go for some easy cardio workouts like jogging, running, swimming and walking.

Bottom line

The best option is to go for some resistance training such as lifting. If you find that hard then go for some cardio workouts.

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