There are many recommendations to lose weight quickly. However, most of these methods just end up making you hungry with very little impact.
If you lack enough determination, you can quickly give up on some of these steps due to hunger.
The plan we describe here is going to:
- Significantly decrease your appetite
- Enhance fast weight loss without causing hunger
- Enhance your body metabolism
Find below a 3-step simple plan to help you with quick weight loss:
1. REDUCE STARCHES AND SUGARS
Reducing starches (carbs) and sugars are one of the most important steps in weight loss.
This will help in decreasing hunger levels hence you can eat significantly reduced calories.
Your body begins consuming stored fat as a source of energy instead of carbs.
Reducing starches has another benefit – it decreases the level of insulin. Consequently, the kidneys lose excess water and Sodium from the body which in turn decreases bloating and water weight.
In most cases, you can lose more than 10 pounds after a week of this plan in terms of water weight and body fat.
The results of recent research showed a comparison between low-fat diets and low-carb diets in obese women from a certain study. The group of low-carb ate to satisfaction while the group of low-fat remained hungry and was restricted to calories.
Once you reduce starches (carbs), you automatically begin eating fewer calories without feeling hungry.
In simple terms, reducing carbs will result in quick fat loss.
2. CONSUME PROTEINS, CARBOHYDRATES, AND FAT
Yes, you heard right, all your meals must have a source of protein, a source of carbs and fat, plus low-starch vegetables.
This will ensure you are adhering to the recommended carb intake ranging between 20 grams and 50 grams a day.
Sources of protein:
- Meat: lamb, pork, chicken, beef among others
- Seafood and fish: shrimp, trout, salmon among others
- Eggs: Eggs should be taken together with the yolk
We cannot overstate the benefits of taking a lot of protein.
It has been demonstrated to boost metabolism by between 80 and 100 calories daily.
A diet containing high protein will decrease obsessive thoughts and cravings about eating food by as much as 60%. In addition, it decreases late-night desire for snacks by 50%. You get that feeling of fullness hence ending up taking 441 fewer calories every day.
following a protein-rich diet is one of the most impactful strategies to lose weight.
You should not worry much about low-carb vegetables. You may eat a lot of these without taking more than 20 to 50 carbs in a day.
A meal that mainly comprises of vegetables and meat has all fiber, minerals, and vitamins that you require to enhance your health.
You should eat between 2 and 3 meals in a day, but you can have 4 meals in the afternoon if you get hungry.
You can continue taking fats because if you try low-fat diet AND low-carb diet simultaneously, it will not work. You might end up abandoning the plan altogether.
And drink a lot of water, especially before your meal. Studies have shown that drinking water half an hour before taking your meals for a period of 3 months led to increased loss of weight by 44%.
3. WEIGHT LIFTING FOR 3 TIMES EVERY WEEK
Although it is advised, you don’t require exercising in this plan to lose weight.
Hit the gym around 3 to 4 times every week and start with warming up then weight lifting.
Get instructions from the gym trainer if you have just started.
Weight lifting helps you burn many calories without slowing down metabolism. This is mostly a weight loss side effect.
Studies have shown that it is possible to gain muscles and lose body fat significantly at the same time.
In case you are not able to lift weights, you can do cardio workouts such as jogging, walking, cycling, swimming or running.