Lose More Weight: 3 Simple Steps Backed By Science
There are nearly a thousand different ways to lose weight fast. The problem is, most of them suck. They make the body hungry, insatiable, and then slowly returning to its original state. But what if there was a better way to lose weight?
A way that:
- Lose weight faster
- Improving control of cravings
- Preventing metabolic slowdown through dieting
Yes! I’ll show you how in 3 easy steps, all backed by science. No more guesses and empty hopes!
1. Cut out all carbs temporarily
Eliminating carbs will help you lose weight quickly. This should be the first step in any weight loss program. Why?
Because carbohydrates are nutrients that cause the body to release more insulin, which is a major factor in the storage of fat in the body. Foods that contain carbohydrates include soft drinks (cola, soda, etc.), bread, sweets, cereals, etc.
This will cause significant loss in the first week. Not only will your body burn fewer calories, but your kidneys will flush excess sodium from your body and the water you’ve been retaining will be flushed from your body. At the end of the week, slowly reintroduce carbs. This will help prevent rapid weight gain due to water retention.
Carbs aren’t bad; however, excessive carb intake can directly contribute to weight gain. Start by eliminating them from your diet and then find a balance that works for your body. Faster weight loss becomes effortless.
2. Eat more protein, vegetables, and good fats
Let’s start with proteins…
Eating whole eggs may help you lose weight fast A high-protein diet boosted metabolism by 100 calories, while high-protein participants burned 441 fewer calories per day.
Don’t worry, ladies; eating protein won’t make you bigger. It’s actually been shown to make you feel fuller for longer and eat fewer calories. Make sure your protein comes from good sources, like free-range eggs, salmon, organic chicken, and all-natural whey protein.
Next is vegetables…
It’s hard to eat too many vegetables, you should eat low-calorie vegetables. Here are some of the best vegetables: cauliflower, cabbage, kale, collard greens, kale, sweet peas, Brussels sprouts, lettuce and cucumber.
Finally, you need to eat good fats…
Eat healthy fats to help you lose weight fast. Natural fats, such as coconut oil, have been shown to help the body burn fat by increasing metabolism.
There is no reason to fear these forces. New research shows that, contrary to what people think, saturated fat does not increase the risk of heart disease at all.
Best sources of fat include: organic extra virgin coconut oil, avocados, nuts and seeds, and extra virgin olive oil. So, if you want to lose weight fast, every plate you eat should contain good fats, protein and plenty of vegetables.
But it’s not about what you eat…
3. Resistance training at least 3 times a week
When you want to lose weight, eating alone will not solve the problem. When you diet, your metabolism goes through a process called down-regulation.
In fact, your body thinks it is starving because it is losing weight and does its best to store fat. So when you lose those last few pounds, your body will hold onto them! This is not good.
However, there is a way to combat this process, to learn resistance training. Resistance training has been shown to prevent metabolic slowdown during weight loss.
What are resistance training options?
- Circuit Sets – Move quickly from one exercise to the next (do 30 lunges, then 20 squats, then 10 pushups).
- Weight lifting – Weightlifting is another form of resistance training. Lift heavier weights than normal and take long rests (1-2 minutes) between each set. A good set of reps is about 6 to 12 reps.
- Sprinting – Running at a fast pace and then resting is another great way to burn fat and help you lose weight fast. Run as hard as you can for 10 seconds, rest for 20 seconds, and repeat 10 times.
What about Counting Calories?
Counting calories is optional, but there’s plenty of evidence that eating unhealthy foods can do more harm than good. So it comes down to personal preference.
If you don’t like counting calories, focus on eating more vegetables and protein while reducing your carb intake.
How fast do you want to lose weight?
Although it varies from person to person, it is normal to lose 8-10 kilos of weight in the first week of using this method.
Generally, most of it is excess water weight you carry with you. The weight afterwards should be around 2-4 pounds per week after that.
What other techniques can I use to speed up the process?
1. Drink plenty of water at certain times of the day, especially right before meals.
Studies show that drinking one-half glass (18 ounces) of water before a meal can help dieters lose up to 44% of their weight.
2. Drink black coffee.
It’s also been shown to boost metabolism by 3–11% and increase fat burning by 10–29%.
The health benefits of coffee are well documented. Make sure it doesn’t contain added sugar or processed cream.
3. Use smaller plates when eating.
It sounds weird, but it works. Using smaller plates makes people eat less.
You can also control your diet with the popular portion control packaging of the last period.
4. Drink green tea.
Caffeine has been shown to increase metabolism and may help burn fat. It is also a natural appetite suppressant that helps in losing weight.
5. Eat spicy food.
Hot peppers contain capsaicin, which helps in losing weight. This compound increases the body’s metabolism and reduces appetite, making you control your cravings.