If you browse the internet, you will find hundreds of ways how to lose weight fast but how effective are they? There are innumerous weight loss diets guaranteeing weight loss that never seem to work. Many leave you just hungry for food which is why you dint stick to any of them. There are some diets like low carb diets that do work making you lose weight faster. There are also helpful tips on losing weight that make sense and work. Instead of following exercise routines that you may being doing wrong or just burning yourself out, follow the right advice on how to lose weight faster. Here are just three tips or a three-step plan to reduce appetite, improve your metabolism, improve health and make you lose weight faster.
1. Reduce your carb intake
When it concerns losing weight, reducing carbs is important and that includes carbs, starch and sugars. It is common knowledge that to lose weight you need to avoid those cakes, pastries, and all refined carbs completely. By reducing carbs, you feel less hungry and eat fewer calories. With carb reduction, the body turns to fat for energy instead of the immediate energy provided by all those carbs you consume. It isn’t rocket science to understand that your body need fuel and as long ass you keep eating excess carbs, your body metabolism is a bit lazy and will turn to the instant source available. So, exercising with constant carb consumption wont also make much difference.
When you reduce carbs, your body can’t burn carbs for energy. It will turn to bring fat stored in your body for energy. There are other advantages to reducing carbs. It lowers your insulin levels which helps your kidneys shed more sodium and excess water one of the main causes of bloating and extra water weight. Dieticians say that you could lose up to 4.5 kg or 10 pounds in the very first week by reducing carbs and changing your diet this way.
Studies involving obese but otherwise healthy women found a low carb diet was more effective at losing weight than a low-fat diet which only promoted temporary weight loss. According to research, a low carb diet will also decrease appetite resulting in consumption of fewer calories. You won’t even notice it or feel hungry. To make it short, reducing carbs makes you lose weight faster.
2. Eat the right things: Protein, vegetables and fats
Your diet should include all of the above three. Eat healthy sources of protein, low carb veggies and fruits that will give you a good source of fiber to keep you satiated. Healthy fat sources are an important part of a diet too.
Protein
Our bodies need protein which is a requirement in this three-step plan how to lose weight faster. Research proves that consuming protein increases calorie burn by 80-100 calories daily. A high protein diet will prevent you craving for food by almost 60%. It also reduces your late-night snacking habits by 50% and keeps you full. A study found people who consumed a high protein diet ate 441 fewer calories daily. Protein is essential when it comes to losing weight.
Health sources of protein
- Meat: Grass fed beef, chicken and turkey breast, lamb
- Fish and seafood: salmon, trout, and shrimp
- Eggs: whole eggs
- Plant-based proteins: beans, legumes, lentils and soy,
- Others: There are some healthy grains that may be considered carbs but are full of protein too. Quinoa is gluten free and a complete protein containing all nine essential amino acids. Sorghum and gram flour like besan also contain a good amount of protein (100 gm=22 gm protein and 11 gms of fiber as per data of the US Department of Agriculture) The same portion also contains zero cholesterol and good amounts of potassium, iron, Vitamin B-6 and magnesium
Low carb vegetables
Low carb vegetables are loaded with vitamins and nutrients. You can eat as much as you wish without increasing the 20-50 carbs amount per day. With a diet of lean protein like chicken or turkey breast with vegetables, you will get all the vitamins, minerals and fiber you need for good health.
Low carb veggies: broccoli, cauliflower, spinach, tomatoes, kale, swiss chard, lettuce, spinach. Cabbage, cucumber. Check the full list of low carb vegetables here.
Healthy fats
Healthy fats are essential to every diet. Healthy fats provide you vital omega 3 fatty acids vital for healthy heart health. Good sources include avocados, avocado oil, coconut oil, olive oil, and butter.
General rules:
Eat up to two or three meals a day. In case you feel hungry, you can space out your meals and add one in the afternoon as lunch. Abiding by this meal structure will reduce your carb intake to around 20-50 grams a day.
3. Lift weights thrice a week
When you are abiding by this three-step plan how to lose weight faster, you won’t need to do much exercise although some cardio now and them like brisk walking wouldn’t hurt. Lifting weights helps you burn a lot of calories and has its advantages. You prevent slowing down of your metabolism which is one of the side effects when you start losing weight. According to studies, low carb diets prove that you can increase some muscle while losing fat. Workout in a gym or at home three to four times a week but it would be helpful to take a trainer’s advice on what lifting is ideal for you taking in account your physiology and weight.
If you don’t like lifting or don’t have access to weights, then you could try out cardio workouts such as brisk walking, jogging, cycling, swimming or step climbing. A combination of cardio and weights are the best ways for weight loss.
Benefits of a low carb diet
When you reduce carbs from your diet, there are side benefits that are equally important for health
- You blood sugar levels decrease
- Triglycerides levels decrease
- LDL (bad) cholesterol decreases
- HDL (good) cholesterol increases
- Blood pressure levels improve
Conclusion
Concerning lifting when how to lose weight, you need to do what works best for you. The best workouts would be resistance training like weightlifting but if they aren’t an option for you then cardio is good too. Where your carb consumption is concerned, keep it to a minimum but you can take one day off and eat more carbs than usual for example on a weekend day. Healthy carbs are also Quinoa, rice, oats, potatoes, sweet potatoes and fruits. If you’d like you can also eat a cheat meal by having something you crave even if its unhealthy. Limit this high carb day to just one day a week, because if you don’t reduce your carbs enough, you won’t be losing weight.
READ: 15 foods that will benefit your pancreas