How to Lose Weight Fast: 3 Easy Steps Based on Science

Obesity is one of the common things in everyone’s life. There are many ways to lose a lot of weight fast. However, most of them are not scientifically proven. Here are the three ways you can have a look:

1. Cut Back on Sugars and Starches

The most important part of the weight loss is to cut back on sugars and starches (carbs). When you will do that, your hunger levels go down and you end up eating more calories which your body starts feeding off of stored fat instead of burning carbs for energy.

Another benefit of having low carbs is that it lowers the insulin levels which causes your kidneys to shed extra sodium from your body. This reduces unnecessary water weight in your body.  The low-carb group is also eating until fullness whereas the low-fat group is calorie-restricted and hungry at the same time.

2. Eat Protein, Fat and Vegetables

Your every meal should have a protein source, a fat source and low-carb vegetables altogether. If you decide your meals in this way you will automatically bring your carb intake into the limitations 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.

However, high-protein diets can also reduce the cravings and obsessive thoughts about food by 60% which also reduce the desire for late-night snacks by half and that also make you so full that you automatically eat 441 fewer calories per day. This process certainly helps with weight loss.

Moreover, you can have low-carb vegetables also – Broccoli, Cauliflower, Spinach, Tomatoes, Kale, Brussels sprouts, Cabbage, Swiss chard, Lettuce, Cucumber.

3. Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on a regular basis as you can do a warm-up and lift some weights in the gym 3–4 times a week. By lifting weights, you will burn a lot of calories and prevent your metabolism from slowing down, which has a common side effect of losing weight as well.

However, studies on low-carb diets also show that you can even gain a muscle while losing a definite amount of body fat. If lifting weights is not an option for you, then you can do some cardio workouts like walking, jogging, running, cycling or swimming which will also help.

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