How to lose weight fast: 3 simple steps to lose weights
There are several ways to lose weight quite 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:
• reduce your appetite significantly
• make you lose weight quickly, without starving, and
• improve your metabolic health at the same time.
Here we show you a simple 3-step plan to lose weight fast.
1.Lift weights three times a week
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're new to the gym, ask a coach for advice.
By lifting weights, you will burn many calories and prevent your metabolism from slowing down, which is a pervasive side effect of losing weight.
Studies on low-carb diets show that you can even gain a little muscle mass while losing significant amounts of body fat.
If lifting weights is not an option for you, then doing cardiovascular exercises such as walking, jogging, running, cycling, or swimming will suffice.
SUMMARY: It's best to do some resistance training, like lifting weights. If that's not an option for you, cardio workouts are useful too.
2.Eat protein, fat, and vegetables
Each of your meals should include a protein source, a fat source, and low-carbohydrate vegetables.
This way, organizing your meals will automatically bring your carbohydrate intake into the recommended range of 20 to 50 grams per day.
• 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 essential to eat plenty of protein, but do 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 leave you feeling 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. Point.
Low carb vegetables
• Brussels sprouts
Don't be afraid to load up your plate with these low carb veggies. You can eat massive 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.
• Olive oil
• Coconut oil
• Avocado oil
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 low-carb and low-fat foods simultaneously is a method that leads to failure. This will make you miserable and abandon the plan.
SUMMARY: Provide a source of protein, a source of fat, and low-carbohydrate vegetables at each meal. This will put you in the 20 to 50-gram carbohydrate range and significantly reduce your hunger levels.
3. Reduce the intake of sugars and starches (carbohydrates)
The most crucial part is 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 off stored fat.
Another benefit of cutting carbohydrates 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.
This is a graph from a study comparing low-carbohydrate and low-fat diets in obese or overweight women.
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The low-carb group eats their fill, while the low-fat group has restricted calories and hunger.
Cut back on carbohydrates, and you will automatically start eating fewer calories and not starve.
Put, cutting carbohydrates automatically causes your body to start losing fat.
SUMMARY: Eliminating sugars and starches (carbohydrates) from your diet will reduce your appetite, lower your insulin levels, and cause you to lose weight without starving