Cut Back On Sugar, Lift Small Weights, And 5 Other Simple Tricks To Shed The Pounds
However, there are three methods to approaching this issue, and each of them is backed up by scientific studies:
- Reduce your appetite significantly
- Improve your metabolic health
- Cause weight loss to be fast, without leaving you hungry
How Fast You Will Lose Weight
By following these easy and effective tips, you are likely to lose 5-10 pounds on daily basis on average. The larger ones can expect losing much more during the first week and then consistent weight loss afterwards. It all depends on how much weight you need to lose.
Interestingly, people who are overweight tend to lose weight much faster in comparison to the ones who are not. So, the ones who are afraid to start a weight loss process because they think they will fail should stop thinking like that. Basically, the more obese people have an advantage over the ones who weigh less, as they can burn fat faster. This is the reason why “ The Biggest Loser”, type of contest, rather than simply counting the less pound focuses on the weight-loss percentage in order to track the process.
What gives overweight people a greater opportunity to lose more weight is the history of poor choices and the biophysics. So, FIY, people who are new to weight loss have things happen quite quickly in the beginning.
What to Expect
You will feel differently in the beginning as a result to the burning of the refined carbs for all these years. It can take some time for your body to get used to the burning fat for fuel instead. This is referred to as “low carb flu” and it usually lasts only for the first few days. Another thing that can help you with this process is adding some sodium to your diet. You can dissolve a bouillon cube in a cup of hot water and drink it right away.
Most people claim that they have felt much better, positive and energetic after that. You will become a “fat burning furnace” by now.
The lower-carb diet has many health benefits for the overall health. Consider the following:
- Blood pressure significantly improves
- Small, dense LDL, known as bad cholesterol goes down
- Blood sugar tends to go way down
- Triglycerides tend to go down
- HDL, known as good cholesterol goes up
Cutting Back on Sugars & Starches
This part is crucial. Refined simple carbs stimulate secretion of insulin the most. Insulin is the major fat storage hormone in the entire body, but when its levels go down, fat tends to get out of the fat store more easily. Then, instead of carbs the body begins to burn fats.
The reduction in insulin causes the kidneys to shed excess water and sodium out of your body. This reduces the unnecessary water weight as well as the bloating. Very often people lose up to 10 pounds during the first week of following this diet, in both water weight and body fat. In brief, cut down the carbs, lower the insulin and you will soon start to eat less calories, without feeling hungry at all.
Eat Protein, Fat & Vegetables
Eating plenty of protein is of vast importance. It has been shown to boost metabolism by 80-10 calories on daily basis. Moreover, high protein diets can reduce desire for late-night snacking by half, reduce obsessive thoughts about food by 60 percent, and give you a sense of satiety, which will in turn result in eating 441 fewer calories daily.
Each meal should include a fat source, a protein source, and complex-carb vegetables. A meal constructed in this way will bring your carb intake into the recommended range of 20-50 grams on daily basis.
A Fat Source
Coconut oil is the best cooking fat you can use. It is high in fats, known as Medium Chain Triglyceride. These fats are much better and fulfilling than other fats and they can also boost your metabolism. Don’t be afraid of consuming fat! Following both low-carb and low-fat diet simultaneously is the worst thing you can do. It will only feel you miserable. The following are one of the best fats to use:
- Avocado oil
- Real butter
- Coconut oil
- Olive oil
- Eggs (omega-3 enriched or pastured eggs are best)
- Meat ( beef, bacon, lamb, pork, chicken)
- Fish and Seafood( lobsters, salmon, trout, shrimp, cod, tuna)
You can eat as much low-carb vegetables as you want without going overboard. Don’t hesitate about filling your plate with the following low-carb vegetables:
- Cucumbers ( or pickles without added sugars)
- Green Beans and Wax Beans
- Spaghetti Squash
- Scallions, Green Onions, Onions, Leeks
- Summer Squash and Zucchini
- Snow Peas/Snap Peas/ Pea Pods
- Peppers, Green Bell Peppers, Red Bell Peppers, Jalapeno Peppers
- Herbs: Cilantro, Thyme, Parsley, Rosemary, Basil
- Bamboo Shoots
- Greens: Lettuce, chard, Mustard Greens, Collards, Kale, Spinach
- Sea Vegetables ( Nori, other seaweed)
- Bok Choy, Cabbage, Cauliflower, Broccoli, Brussels Sprouts
Take a “Cheat Day” Once Per Week”
You are allowed to take a day off on weekly basis where you eat more carbs. However, make sure you stick to healthier carbs, such as fruits, brown rice, potatoes, oats, sweet potatoes, quinoa, etc. It is important to use this high-carb diet only once a week, otherwise you can delay your own progress.
Cheat meals are not necessary, but they can up-regulate the fat burning hormones, such as thyroid hormones and leptin. During the cheat day you are likely to gain some weight, but this is not a big deal as, being a mostly water weight, you will lose it again in the next days.
Lift Weights 3 Times Per Week
According to several studies that dealt with investigating the low-carb diets, you can also gain muscle in addition to losing notable amount of body fat. Lifting weights allows you to burn calories and prevent slowing down of the metabolism, a common side effect of losing weight.
In case you simply cannot lift some weight, easier cardio workouts, such as walking, running, swimming, or jogging would be okay as well.
Other Quick Weight Loss Tips
Drink Coffee or Tea
Both coffee and drinks boost your metabolism. In case you are a coffee or tea drinker, this is definitely a good thing.
Drink more Water
According to a certain study, drinking water half an hour before meals boosts metabolism and allows you to eat fewer calories and lose 44 percent more weight.
As poor sleeping patterns are one of the main risk factors for weight gain and obesity, taking care of your sleep is of utmost importance.
Eat a High-Protein Breakfast
It is scientifically proven that individuals who replace a grain-based breakfast with high-protein foods like eggs lose up to 65 percent more weight and feel fuller the next 36 hours.
Choose Weight Loss Friendly Foods
Some foods are more useful for losing fat than others. Do a research on the subject and opt for weight loss friendly foods.
Eat Smaller Plates
It seems strange, but it really works. As shown by various studies, people eat less when their food is served in smaller plates.
Eat Viscous Fiber
The viscous fiber supplements, such as glucomannan are known to help in the weight loss process. This especially refers to the belly area.