How to lose weight fast: 3 simple, science-based steps
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 prompt you to give up these plans.
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. Reduce the intake of sugars and starches (carbohydrates)
The most important part of reducing the consumption of sugars and starches (carbohydrates).
When you do that, you will decrease your hunger level and end up consuming much fewer calories.
Now, instead of burning carbohydrates for energy, your body will start feeding off 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.
This is a graph from a study comparing low-carbohydrate and low-fat diets in obese or overweight women.
The low-carb group eats their fill, while the low-fat group has restricted calories and hunger.
Cut back on carbs and you will automatically start eating fewer calories and not starving.
Simply put, cutting carbohydrates automatically causes your body to start losing fat.
Eliminating sugars and starches (carbohydrates) from your diet will reduce your appetite, lower your insulin levels, and cause you to lose weight without starving.
2. Eat proteins, fats, and vegetables
Each of your meals should include a protein source, a fat source, and low-carbohydrate vegetables.
Organizing your meals this way 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 important 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
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.
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 range of 20 to 50 grams of carbohydrates and significantly reduce your hunger levels.
3. Lift weights 3 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 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 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.
You can expect to lose a lot of weight, but how fast will basically depend on the person. Low-carb diets improve your health in many other ways, too.
You don’t need to starve to lose weight
If you have a medical condition, talk to your doctor before making changes, as this plan may reduce the need for medication.
By cutting carbohydrates and lowering your insulin levels, you change your hormonal environment and make your body and brain “want” to lose weight.
This leads to drastically reduced appetite and hunger, eliminating the main reason why most people fail with conventional weight loss methods.
This has been shown to cause you to lose 2 to 3 times more weight than a typical low-fat, low-calorie diet.
Another great benefit for impatient people is that the initial drop in water weight can lead to a big difference on the scale the next morning.
On this plan, you can eat good food until you feel full and still lose a ton of fat. Welcome to Paradise.