How to Lose Weight Fast in 3 Simple Steps, Based on Science
The best strategies to lose weight is exercising, keeping track of calorie intake, intermittent fasting, and reducing the number carbohydrates in your diet.
01. Cut Back on Refined Carbs
One of the best ways to lose weight quickly is to cut back on starches and sugars or carbs. This could be with a low carb eating plan and replacing them with whole grains
With a low carb eating plan, your hunger levels go down and you’ll utilize burning stored fat for energy instead of carbs
If you eat more complex carbs like whole grains along with a calorie deficit, then you will benefit from higher fiber and digest them more slowly. This can make them more filling to keep you satisfied
Reducing carbs from your diet can help curb your appetite, lower your insulin levels, and make you lose weight. But the long-term effects of a low carb diet are not yet known. A reduced calorie diet could be more sustainable
2. Eat Protein, Vegetables, and Fat
Keep each meal full of a protein source, healthy fat source, complex carb, and vegetables. Leafy green vegetables are a great way to bulk up a meal with low calories and lots of nutrients
Load your plate with leafy green vegetables, because they’re packed with nutrients and you can eat very large amounts without greatly increasing calories and carbs
Your body still requires healthy fats while losing weight, so you can choose olive oil and avocado oil, they’re great for including in your eating plane
3. (Exercise) Move your body
Exercise a can help you lose weight more quickly. By lifting weights, you will burn maximum calories and you will increase your metabolism, so try going to the gym 3 to 4 times a week to lift weights
Resistance training like weightlifting is a great option for losing weight. If weightlifting is not possible for you, then do some cardio workouts, there are also effective. Both weightlifting & cardio can help with weight loss
How fast will you lose weight?
You may lose 5 to 10 pounds of weight or sometimes more in the first week of diet plan, and then lose weight consistently after that
Losing 1 to 2 pounds per week is usually a safe amount. If you’re trying to lose weight faster than that, speak to your doctor about a safe level of calorie reduction and about exercises
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