There are as many ways to lose a lot of weight quickly. However, most of them will make you hungry and dissatisfied. Because of this, how to lose weight in a fast and peaceful way? We will describe some effective steps to achieve this goal.
Reduce sugars and starches
The most important part is to reduce sugars and starches (carbohydrates). When you do this, your hunger decreases and you end up eating far fewer calories.
Another benefit of reducing carbohydrates is that it reduces insulin levels. This causes your kidneys to remove excess sodium and water from your body. This reduces ballooning and unnecessary water weight. It is not uncommon to lose up to 10 kilos in the first week of consumption in this way, both the weight of body fat and water.
This graph is from a study comparing low-carb and low-fat diets in overweight and obese women.
The low-carbohydrate group eats to fullness, while the low-fat group is calorie restricted and hungry.
Cut out the carbs and you'll start eating fewer calories automatically and without hunger. In simple terms, reducing carbohydrates results in fat loss.
Eat protein, fat and vegetables
Each of your meals should include a source of protein, a source of fat and low-carbohydrate vegetables.
Building your meals this way will automatically bring your carbohydrate intake into 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 plenty of protein cannot be overstated.
It has been shown to boost metabolism by 80 to 100 calories per day.
High protein diets can also reduce cravings and obsessive thoughts about food by 60%. When it comes to weight loss, protein is the king of nutrients.
Low-carb vegetables
Don't be afraid to load your plate with low-carb vegetables. You can consume huge amounts without exceeding 20-50 net carbs per day.
A diet based primarily on meat and vegetables contains all the fiber, vitamins and minerals you need to stay healthy.
- Broccoli
- Cauliflower
- Spinach
- Tomatoes
- Castle
- Brussels sprouts
- Cabbage
- Swiss chard
- Salad
- Cucumber
3. Lifting weights 3 times a week
You don't need to exercise to lose weight with this plan, but it is recommended. How to lose weight by lifting weights?
The best option is to go to the gym 3 to 4 times a week. Do a warm-up and lift weights. If you are new to the gym, ask a trainer for advice.
By lifting weights, you'll burn a lot of calories and keep your metabolism from slowing down. This is a common side effect of weight loss.
Studies on low-carb diets show that you can even gain some muscle while losing a significant amount of body fat.
If lifting weights is not an option for you, then a few cardio workouts such as walking, jogging, running, biking or swimming will suffice.
What about calories and portion control?
There is no need to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.
There are many tools you can use to track the number of calories consumed. The main goal of this plan is to keep carbohydrates under 20-50 grams per day and get the rest of your calories from protein and fat.
7 weight loss tips to make things easier and faster
How to lose weight in another way? Here are 10 more tips to lose weight even faster:
Eat a high-protein breakfast
Eating a high-protein breakfast has been shown to reduce cravings and calories throughout the day.
Avoid sugary drinks and fruit juices
Avoiding sugary drinks and fruit juices can help you lose weight quickly.
Drink water half an hour before meals
One study showed that drinking water half an hour before meals increased weight loss by 44% in 3 months.
Eat soluble fibre
Studies show that soluble fiber can reduce fat, especially in the belly area. Fiber supplements such as glucomannan can also help.
Drink coffee or tea
If you drink coffee or tea, drink as much as you like, as caffeine can boost your metabolism by 3 to 11%.
Eat mostly whole, unprocessed foods
Base most of your diet on whole, unprocessed foods. They are healthy and more hearty.
Eat your food slowly
Fast eaters gain more weight over time. Eating slowly makes you feel fuller and stimulates weight loss hormones.
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