How to Lose Weight Fast: 5 Simple Steps, Based on Science

How to Lose Weight Fast: 5 Simple Steps, Based on Science

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There are several ways to lose a lot of weight fast.

But, most of them are going to make you unsatisfied and hungry.

If you don’t have iron willpower, then hunger will cause you to stop on these plans quickly.

The outlines of the plan:

  • Reduce your appetite significantly.
  • Cause you to lose weight quickly, with no hunger.
  • Boost your metabolic health at the same time.

Here is an easy 5-step plan to lose weight quickly.

Step 1 – Cut Back on Sugars and Starches

One of the most essential parts is to cut back on starches and sugars (carbs).

If you do that, your hunger levels go down and also you find yourself eating much fewer calories.

At this point instead of burning carbs for energy, your body begins feeding off of stored fat.

One more benefit of cutting carbs is that it reduces insulin levels, leading to your kidneys to shed excess water and sodium out of your body. This reduces bloat and unnecessary water weight (1).

It is very common to lose up to 10 pounds (sometimes more) in the first week of feeding in this way, water weight and both body fat.

Cut the carbs, lower your insulin and you will start to eat fewer calories automatically and without hunger(2). Put simply, lowering your insulin puts fat loss on “autopilot.”

Bottom Line

Getting rid of sugars and starches (carbs) from your diet will reduce your appetite, lower your insulin levels and make you lose weight with no hunger.

Step 2 – Eat Protein, Fat and Vegetables

How to Lose Weight Fast: 5 Simple Steps, Based on Science

Each one of your meals should include a protein source, low-carb vegetables, and a fat source.

Constructing your meals in this way will easily bring your carb intake into the advised range of 20-50 grams each day.

Proteins Sources

Meat– Beef, lamb, pork, chicken, etc.

Seafood and fish– Salmon, shrimp, trout, etc.

Eggs– Omega-3

The importance of eating a good amount of protein can’t be overstated.

This has been shown to improve metabolism by 80 to 100 calories each day (3, 4).

High-protein diet plans could furthermore lower cravings and obsessive thoughts about food by 60 %, decrease the desire to have late-night snacking by 50 % and also turn you into very full that you automatically eat 441 a lot fewer calories per day – simply with the addition of protein to your diet (5, 6 ).

When it comes to slimming down, protein would be the king of nutrients. Period.

Low-Carb Vegetables

  • Spinach
  • Tomatoes
  • Kale
  • Cabbage
  • Broccoli
  • Cauliflower
  • Swiss chard
  • Lettuce
  • Brussels sprouts
  • Cucumber

Full List Here⇒

Do not hesitate to load the plate of yours with low carb vegetables. You are able to eat substantial quantities of them while not going over 20-50 net carbs each day.

An eating plan based largely on meat and veggies contains all of the fiber, minerals and vitamins you have to be in good condition.

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Extra fat Sources

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Butter

Eat 2-3 meals each day. If you are hungry in the afternoon, include the 4th meal.

Don’t be afraid of eating fat, as trying to perform both low-carb And low-fat at the same time is a formula for failure. It is going to make you feel miserable and get away from the weight loss program.

Bottom Line

Make each meal from a protein source, low-carb vegetables, and a fat source. This should set you in the 20-50 gram carb range plus greatly lower your hunger levels.

Step 3 – Lift Weights 3 Times Per Week

You don’t need to exercise to shed weight on this plan, however, it is recommended.

The most effective option is going to the gym 3-4 times a week. Do a warm-up & lift some weights.

In case you are new to the gym, consult a trainer for some suggestions.

By lifting weights, you are going to burn plenty of calories and prevent your metabolism from slowing down, which is a normal side effect of losing weight (6, 7).

Research on low carb diet plans shows that you simply can acquire a bit of muscle while losing significant amounts of unwanted fat (8).

In case lifting weights is not a possibility for you, then performing some cardio exercises like walking, running, jogging, swimming or cycling will suffice.

Bottom Line

It is best to perform some sort of resistance training like weight lifting. In case that is not an option, cardio workouts can also be effective.

Step 4 – Eat Breakfast!

Many Americans fail to realize the true value of a morning meal.

It not only boosts energy for the long day ahead but keeps your metabolism regulated.

Skipping a meal can put the body into “survival mode” which means that it actually begins storing and saving fat as opposed to burning it.

Step 5 –Use the Restaurant Rule of Two

Order any entrance you want when eating out, but stick to having only two other items total for the evening,” offers Brian Wansink, Ph.D., director of the Cornell University Food & Brand Lab and author of Mindless Eating: Why We Eat More Than We Think (


For example, in addition to your entrance, you could choose to have a soda and a slice of bread or a glass of wine and dessert, but you can’t have them all. “We’ve found that after people have been doing this for a while they just naturally start to make better choices,” says Wansink.

Optional — Do a “Carb Refeed” Once Per Week

You are able to take 1 day off weekly where you can eat more carbs. Many people prefer Saturday.

It is important to choose healthy carb sources like oats, fruit, sweet potatoes, potatoes, quinoa, rice, etc.

But just this one higher carb day – in case you begin doing it often than once every week you are not going to see much success on this kind of program.

If you need to have a cheat meal and eat something unhealthy, then do it on this day.

Remember that cheat foods or carb refeeds are Not needed, however, they might boost some fat-burning bodily hormones like leptin and thyroid hormones (9 ).

You will gain some weight during your refeed day, but the majority of it will be water weight and you will lose it once again within the next 1-2 days.

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Bottom Line

Having one day every week where you can consume a lot more carbs is perfectly acceptable, even though not required.

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Here are 10 more tips to lose weight even faster:

1. Drink water. One particular study revealed that drinking water a half hour before meals increased weight reduction by 44 % over three months (10).

2. Cut out sugary drinks as well as fruit juice. These are probably the most fattening things you can put into your body, and staying away from them can allow you to lose weight (11).

15 Smoothie Recipes For Rapid Weight Loss

3. Select weight loss-friendly foods (see list). Certain foods are extremely helpful for losing fat. Here is a list of the 16 most weight loss-friendly foods on earth.

4. Try to eat soluble fiber. Studies indicate that soluble fibers might reduce fat, particularly in the belly area. Fiber supplements as glucomannan could additionally help (12 ).


5. Eat a high protein breakfast. Eating a high protein breakfast has been shown to cut down cravings and also calorie intake through the day time (13 ).

6. Drink coffee or tea. In case you are a coffee or maybe tea drinker, then simply drink pretty much as you wish as the caffeinated drinks could in them boost your metabolism by 3-11 % (14 ).

7. Eat your food slowly and gradually. Fast eaters gain much more weight over time. Eating slowly causes you to feel much more full & boosts weight-reducing hormones (15 ).

8. Weigh yourself daily. Research indicates that individuals who weigh themselves each day are much more likely to lose weight and keep it off for a much longer period (16 ).

9. Get more sleep. Poor sleep is among the strongest risk factors for weight gain, therefore taking care of your sleep is very important.

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10. Eat mainly whole, unprocessed foods. Base most of your diet on whole foods. They’re healthier, much more filling and a lot less likely to cause overeating.

How Fast You Will Lose Weight?

You are able to expect to get rid of 5-10 pounds of body weight (sometimes more) in the first week, then consistent weight loss after that.

I can personally lose 3-4 pounds per week for a few weeks when I use this strictly.

If you are new to dieting, then things probably will happen fast. The more weight you have to lose, the faster you are going to lose it.

The Ketogenic Diet: A Detailed Beginner's Guide to Keto

For the first few days, you may feel a bit strange. Your body has been burning carbs for each one of these years, therefore it can take some time for it to get used to burning fat instead.

This is called the “low-carb flu ” or “keto flu”  and it is usually over within a few days. I think it will take three. Adding additional salt to your diet can help with this.

After the first few days, the majority of people report feeling very good, with a lot more energy than before.

Despite many decades of anti-fat hysteria, the low carb diet additionally improves your health in many other ways:

Blood sugar levels can go way down on low-carb diets.

Triglycerides usually go down (17).

Small, dense LDL (the bad) cholesterol goes down (18, 19).

HDL (the good) cholesterol moves up.

Blood pressure improves greatly.

Bottom Line

You are able to expect to lose a lot of weight, but it depends upon the individual how quickly it will happen. Low-carb diet plans also improve your health in many other ways.

You Don’t Have to Starve Yourself to Lose weight

If you’ve a medical problem, talk to your doctor before you make changes because this plan can reduce your need for medication.

By reducing carbs and also lowering insulin levels, you change the hormonal environment and also make your brain and body “want” to lose weight.

This results in drastically reduced appetite and hunger, eliminating the major reason that most people fail with conventional weight loss methods.

This is found to make you get rid of approximately 2-3 times just as much weight as a typical low-fat, calorie-restricted diet (20 ).

An additional great benefit for the impatient folks is that the primary drop in water weight can cause a huge difference on the scale as early as the next morning.

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