How To Lose Weight Fast | 3 Simple Steps Based On Science

 

How To Lose Weight Fast | 3 Simple Steps Based On Science

There are many ways to lose a lot of weight fast.  Some of them are even based on science.  However, most of them will make you hungry and unsatisfied.  Losing weight fast shouldn’t mean that you have to be miserable, though.  You can use these 3 simple, science based steps to lose weight quickly and easily.
Sound good?  Great!  Then keep reading!
The plan outlined in this video will:
 – Reduce your appetite significantly.
 – Make you lose weight quickly, without hunger.
 – Improve your metabolic health at the same time.
Here is the simple 3-step plan to lose weight -FAST!
Step 1. Cut Back on Sugars and Starches.
The most important part is to cut back on sugars and starches (carbs).
Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body.
– reduces bloat and unnecessary water weight.
– not uncommon to lose up to 10 pounds in the first week
Put simply, cutting carbs puts fat loss on autopilot.
In Summary,
Removing sugars and starches (carbs) from your diet will reduce your appetite, lower your insulin levels and make you lose weight without hunger.
Step 2. Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables.
 –  this will automatically bring your carb intake into the range of 20–50 grams per day.
The importance of eating plenty of protein cannot be overstated.
This 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,
 – reduce the desire for late-night snacking
 – and make you so full that you eat fewer calories
Don’t be afraid to load your plate with these low-carb vegetables.
You can eat massive amounts of them without going over 20–50 net carbs per day.
A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.
Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
In Summary:
Assemble each meal out of a protein source, a fat source and low-carb vegetables.
This will put you in the 20–50 gram carb range and significantly lower your hunger levels.
Step 3. Lift Weights 3 Times Per Week
You don’t need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights.
If you’re new to the gym, ask a trainer for some advice.
By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
In Summary:
It is best to do some sort of resistance training like weight lifting. If that is not an option, intense cardio workouts are the next best thing.
What About Calories and Portion Control?
It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.
Enter your details, and then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section — depending on how fast you want to lose weight.
The main goal of this plan is to keep carbs under 20–50 grams per day and get the rest of your calories from protein and fat.
So be sure to grab it and our recommended resources and freebies to help you along in your weight loss journey.
You can also visit our website at ezhealth101.com for more.
If this was helpful, leave us a comment and let us know.
Don’t forget to hit that thumbs up and subscribe.
Thank you for watching!
Source Article
https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible#section1
https://www.healthline.com/nutrition/low-carb-diet-meal-plan-and-menu
https://www.healthline.com/nutrition/101-healthy-low-carb-recipes
Calorie Calculator
https://www.healthline.com/nutrition/how-many-calories-per-day
Scientific References:
https://www.ncbi.nlm.nih.gov/pubmed/17228046
https://www.physiology.org/doi/full/10.1152/ajprenal.00149.2007
https://www.ncbi.nlm.nih.gov/pubmed/20107198
https://www.ncbi.nlm.nih.gov/pubmed/12679447
https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12230
https://www.ncbi.nlm.nih.gov/pubmed/19640952
https://www.ncbi.nlm.nih.gov/pubmed/11838888
https://www.ncbi.nlm.nih.gov/pubmed/20565999
https://www.ncbi.nlm.nih.gov/pubmed/20847729
https://academic.oup.com/ajcn/article/82/1/41/4863422
https://www.ncbi.nlm.nih.gov/pubmed/18356845
https://link.springer.com/article/10.2165/00007256-200636030-00005
https://www.sciencedirect.com/science/article/pii/S0026049502000100
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