Quick Tips For Weight Loss

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It may be difficult to lose weight. Our bodies naturally change our eating habits, punish us for saving weight we believe to starve and protect from our hunger.

Therefore, the obesity crisis of the modern world really has biological resistance, probably nothing more than the United States.

There are several ways to lose weight too fast.

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

If you do not have the will power of iron, then with hunger you will lose these plans quickly.

Here’s the plan:

Here’s a simple step plan to Weight Loss

1. Cut on sugar and starch

The most important part is to cut back on sugars and starch (cards).

When you do this, your hunger level goes down and you end up eating very few calories (1).

Now instead of burning the energy for energy, your body feeds off stored fat.

Another benefit of cutting the cards is that it reduces insulin levels, which can cause your kidney to be extracted from excess sodium and water. This reduces the weight of bloat and unnecessary water (2, 3).

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

This is a graph from the study of overweight or obese women (4) compared to low carb and low fat diet.

The low-carb group is eating up to fullness, while the low fat group is calorie-restricted and hungry

Cut carbs and you will eat less calories automatically and without hunger (5).

Just keep the fat loss on autopilot for cutting the cards

Removing sugars and starches (carbs) from your diet will reduce your appetite, lower your insulin levels and make you lose weight without hunger.

2. Eat Protein, Fat and Vegetables

Each of your food should contain a protein source, a fat source and low-carb vegetable.

Building your food in this way will automatically bring your carb consumption to 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 best.

The importance of eating too many proteins can not be exaggerated

It is shown to promote metabolism by 80 to 100 calories per day (6, 7, 8).

High protein diet can reduce cravings and obsessive thoughts about food by up to 60%, less than half the desire for snacking late night, and you can accomplish so much that you automatically get 441 Eat less calories – just by adding proteins to your diet (9, 10).

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

Low-Carb Vegetables

  • Broccoli
  • Cauliflower
  • Spinach
  • Tomatoes
  • Kale
  • Brussels sprouts
  • Cabbage
  • Swiss chard
  • Lettuce
  • Cucumber
  • Full list here.

Do not be afraid to load your plate with these low-carbary vegetables. Without 20-50 pure cards per day, you can eat without much quantity.

Most of the meats and vegetables based foods contain all fiber, vitamins and minerals that you should be healthy.

Fat Sources

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, then add 4th meal.

Do not be afraid to eat fat, because trying to do both low-fat and low-fat at the same time is a recipe for failure. This will make you feel unhappy and will abandon the plan.

To see how you can gather your food, look at this low-fat diet plan and see this list of 101 healthy low-carb recipes.

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

3. Lift Weights 3 Times Per Week

You do not need to exercise to lose weight on this plane, but it is recommended.

The best option is to go to the gym three to four times a week. Heat up and lift some weights.

If you are new to the gym, ask your instructor a few tips.

By lifting weights, you will burn a lot of calories and prevent slowing of metabolism, which is a common side effect of weight loss (11, 12).

Studies on low carbohydrate diets show that you can get even a little muscle while losing significant amounts of body fat (13).

If lifting weights is not an option for you, then it is enough to do cardio workouts such as walking, jogging, running, cycling or swimming.

It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts are also effective.

10 Weight Loss Tips to Make Things Easier (and Faster)

Here are 10 more tips to lose weight even faster:

  1. Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day (16, 17).
  2. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight (18, 19).
  3. Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months (20).
  4. Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.
  5. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help (21, 22).
  6. Drink coffee or tea. If you’re a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolism by 3–11% (23, 24, 25).
  7. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
  8. Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones (26, 27).
  9. Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time (28, 29).
  10. Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important (30).

How Fast You Will Lose Weight (and Other Benefits)

You can lose 5-10 pounds (sometimes more) in the first week, after that you can expect to lose weight continuously.

I personally lose 3-4 pounds a week, when I do it strictly.

If you are new to dieting, then things will probably get faster, the more you lose weight, the more you lose it, the more you will lose it.

For the first few days, you feel a bit weird. Your body is burning the carbs for all these years, so it can take time to use it to burn fat

It is called “low carbon flue” or “cato flu” and usually occurs within a few days, it takes three for me, adding some extra salt to your diet may help.

After the first few days, most people feel very good with more energy than before

Despite several decades of anti-fat mania, low carb diet also improves your health in many ways:

  • Blood sugar tends to go way down on low-carb diets (31).
  • Triglycerides tend to go down (32).
  • Small, dense LDL (the bad) cholesterol goes down (33, 34).
  • HDL (the good) cholesterol goes up (35).
  • Blood pressure improves significantly (36, 37).
  • To top it all off, low-carb diets appear to be just as easy to follow as low-fat diets.

You can expect to lose a lot of weight, but it dependson the person how quickly it will happen. Low-carb diets also improve your health in many other ways.



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