How to quickly lose weight: 3 simple steps, proven by science

If you don't have steel willpower, then hunger will cause you to give up and throw all of your plans at the very beginning of the process of weight loss. Be aware that you can lose weight fast very difficult for several reasons:

  • It is very difficult psychologically to start to consume less calories;
  • A large number of excess fat is hard to lose in the short term, this will require a long period of time, greater than a couple of weeks;
  • Often, rapid weight loss is accompanied by the same rapid return to the starting point.

How to lose weight quickly and remove stomach

Methods

Our plan of the three steps provides the following:

  • To reduce the appetite.
  • Make you lose weight at the expense of fat mass.
  • To improve health and strengthen the immune system.

The first step is to reduce the consumption of sugar and starch

The most important thing to lose weight fast need to completely remove any sugars, starches and fast carbs from diet plan diet.

Are two types of products that actively stimulate the production of insulin. If before you had no idea about this, you should know that insulin is the main hormone responsible for fat accumulation in our bodies.

If the level of insulin drops, fat is the perfect opportunity to get rid of excess fat, because the body immediately begins to break down exactly the fat, not the carbs.

What else is useful in reducing insulin level? The kidneys get rid of excess water and sodium in the body. And this directly affects the swelling and excess weight due to excess fluid in the body.

Below graph taken from scientific research to compare low carbohydrate and low fat diets for women with excess body weight.

A group of women using a low-carb diet, he ate until full saturation, while those who engaged in the restriction of consumed fat experienced calorie deficit and hunger.

Reduce the carbs, insulin levels will drop significantly and you will automatically consume fewer calories and without experiencing overwhelming feelings of hunger.

Roughly speaking, the decrease in the level of insulin in the body switches your body into a state of "autopilot" that automatically directs all its activities to get rid of excess fat.

To sum up the result: lower consumption of sugar and carbohydrates with starch will reduce the level of insulin, drown out annoying cravings and will cause you to lose weight without constant hunger.

How to lose weight fast with diet

Dumbbells

The second step is Proteins, fats and lots of veggies

Each meal should consist of proteins, fats and carbohydrates (from the vegetables with low amount of carbs). If you manage to construct your meal plan on this simple principle, that of carbohydrate intake will automatically come in as the norm – and it is 20-50 grams per day.

Sources of proteins:

  • Meat – beef, chicken, pork, lamb, veal, rabbit, bacon, and t.. D.
  • Fish and any seafood – salmon, trout, scallops, shrimp, squid, crabs, lobsters, and t.. D.
  • Eggs – perfect will be the eggs, because they are the most rich in omega – 3 fatty acids.

The importance of large amounts of protein in the body cannot be underestimated.

Proteins in the variety needed in order to accelerate your metabolism and force it to burn up to 100 Calories a day, excluding exercise.

Protein diets are also perfectly capable of suppressing the constant thoughts about food by about 60%. Consumption of more proteins will relieve you from the desire to escape in the night to the refrigerator and will fill you up to such a degree that you automatically will start to eat at about 440 calories less per day. And that's just by adding protein to your diet...

This means, if we are talking about weight loss, protein is the king of nutrients. Point.

Low carbohydrate vegetables:

Lose weight
  • Green leaves – lettuce, spinach, chard, mustard, chicory
  • Herbs and spices - parsley, cilantro, Basil, rosemary, thyme, etc.
  • Cabbage
  • Celery
  • Radishes
  • Sea vegetables
  • Mushrooms
  • Cabbage (fresh or pickled)
  • Avocado
  • Asparagus
  • Okra
  • Cucumbers (fresh or salted, and most importantly – no added sugar)
  • Dill
  • Cauliflower
  • Green beans
  • Broccoli
  • Red pepper
  • Jalapeno pepper (Component of hot sauce, Tabasco)
  • Zucchini
  • Brussels sprouts
  • Tomatoes
  • Eggplant
  • Carrots
  • Bow
  • Leeks
  • Water chestnuts
  • Turnips
  • Pumpkin
  • Rutabaga
  • Artichokes
  • Celery root

You can fill up your plate with vegetables as much as you want. Vegetables can be eaten in large quantities without worrying about what you will enter the upper limit of the RDA for dietary carbohydrates (20-50 grams a day).

Diet based only on meat and vegetables involves the consumption of the body large amounts of fiber, vitamins and minerals necessary for a human body. Diet implies consumption of grain – there is no physiological need.

Sources of fats:

  • Coconut oil
  • Butter
  • Olive oil
  • Fat
  • Fat

Eat two to three times a day. If you are experiencing hunger in the afternoon, add another meal to your schedule.

Don't be afraid to consume fats. If you try to simultaneously follow a low carbohydrate and low fat diets, you will complete failure. In this situation you will feel tired and exhausted. So you quickly throw all the plans and come to the desired goal.

The perfect fat for cooking is coconut oil. It is rich in medium-amplitudo triglycerides. These fats provide more satisfaction to our stomach, and even a little adjust your metabolism.

There is no reason to fear these natural fats, new studies have shown that saturated fats do not affect the condition of the heart and its stable performance.

To summarize: make Sure that your every meal are proteins, fats and carbohydrates (from our list of vegetables). Thus set the volume of consumed carbs to 20-50 grams per day and will significantly reduce insulin levels.

Exercises for quick weight loss

Slimming

Step three (optional but desirable) – Physical activity three to four times a week

No mandatory need to go to the gym daily. But it is highly recommended.

The ideal option would be to visit the gym 3-4 times a week. First warm up the muscles, perform the exercise by lifting weights, then stretching.

If the gym you are a beginner then please contact your local coach, he will help you.

Doing pulling exercises, you will be able to burn more calories + you don't allow your metabolism to decline. And metabolism is a major participant in the process of weight loss.

Studies of diets with low carbohydrate content showed that the combination of their training in the gym will help to build muscle.

If weight lifting is not your Forte, engage in at least light cardio exertion: Jogging in the morning, swimming, roller-blading, Cycling.

To summarize: it would be Nice to exercise with weights. If it doesn't fit, do some cardio exercise.

Optional component of plan weekly replenishment of carbohydrates

Once a week you can afford to take a day off, in which you can absorb all sorts of different carbohydrates. Many people choose to do this Saturday.

Of course, it is important to try to pay more attention to useful sources of carbohydrates, like oatmeal, rice, potatoes, sweet potatoes and various fruits.

But this should happen only ONCE a week. Otherwise, your whole diet will have no meaning.

If you want to eat something harmful, it would be nice to do it in the "output".

Please note that junk food, of course, can not be mandatory. It is only in minimal quantities will help you regulate the thyroid activity, and leptin.

You will gain a little weight during the weekend but over the next two days you can easily get rid of this burden and will not feel any difference.

To summarize: If you want to eat something harmful, scroll to this one day – negative impact on the total diet plan will not be affected.

WHAT ABOUT CALORIES AND SIZE OF PORTIONS?

No need to count calories if you follow a low-carb diet.

Your main goal is to ensure that the level of carbohydrate kept in the range of 20 – 50 grams per day. The rest of the calories you get by eating protein and fat.

To summarize: there is No need to count calories when low carb dieting. The main thing to monitor the amount of calories consumed (20 – 50 grams per day).

Some more tips for fast getting rid of excess weight

In General, everything, what you should aim it:

  • To reduce the amount of carbohydrate-rich foods.
  • To eat proteins, fats and vegetables.
  • To do 3-4 times a week (optional but desirable).

However, there are some useful tips to speed up the process of weight loss.

This is not my grandmother's old stories, and long proven science facts.

Drink water: Studies show that drinking water half an hour before meals helps you to absorb significantly less calories and lose 44% more weight. Water in large quantities also can promote the metabolism, but only slightly.

Drink coffee or tea: If you are crazy about coffee and tea, drink as much as you want - so you can further accelerate your metabolism.

Eat eggs for Breakfast: Studies show that people who have replaced Breakfast cereal with eggs, do not feel any bouts of hunger in the next 36 hours, and lose 65% more weight.

Use small plates: Research studies show that people automatically eat less when they use smaller plates. Surprisingly, it really works.

Sleep like a baby: Poor sleep is one of the strongest risk factors of obesity and obesity – take care of regular sleep on.

To summarize: the Three rules – this is all yours, but a few extra tips never hurt.

You will become a professional in the fight against fat and obesity!

You will easily be able to lose about 7 pounds in the first week, then weight loss will be slow but steady.

If you're new to dieting, then things will likely happen quickly. The more weight your body will need to lose, the faster it will go away within the first week.

During the first few days you will probably feel a little weird. Your body the life that burned carbohydrates, now he needs to adapt to the fat burning process.

Weakness with a diet called "the carbohydrate flu." It passes in a few days. To get rid of these weaknesses will help a small amount of sodium in salt.

In this diet most people was feeling very good positive and energetic. In this moment you become a professional weight management.

Low-carb diet brings many benefits not only in the process of losing weight:

  • Lowers blood sugar
  • Decreases the amount of triglycerides in the body
  • Lowers bad cholesterol
  • Useful natural cholesterol is raised
  • Normalizes blood pressure

To sum up the result: weight Loss the fast start, but how quickly depends on your completeness and physiological features. The reduction in consumption of carbohydrates has a positive effect on overall health.

Fasting is not necessary

When health problems, consult your physician before start following this diet.

Reduction of consumed carbohydrates and the level of insulin leads to a change in the hormonal attitude of the whole organism. As a result, your brain and body truly WANT to get rid of excessive weight.

This leads to a significant decrease in appetite and feelings of hunger – and this is the main cause of weight gain.

Good news for those who like instant results – quick loss of excess fluid in such a diet will reduce you weight every morning.

If you adhere to this eating plan, you have to full saturation and at the same time to lose weight. Welcome to Paradise!