3 Simple Steps to Lose Weight Fast
There are a lot of ways to lose weight. Most of them however will make you feel hungry and unsatisfied. A prevailing feeling of hunger will cause you to give up quickly.
Below 3-step plan will, apart from helping you to lose weight fast without feeling hungry, reduce your appetite and help improve your metabolic health.
1 - Reduce Carbs and Sugars from your Diet
Reducing the amount of carbs and sugars you eat is the most important part. When doing so, your hunger levels decrease and you end up eating less calories. Then, instead of burning carbs for energy your body starts nurturing on stored fats.
There is no need to starve yourself to lose weight, which is the main reason most people fail with traditional weight loss methods. This method is proven to make you lose up to 2 to 3 times as much weight as a classic low fat and calorie restricted diet.
The first few days you will probably feel different. After that most people start feeling good, they report to even have more energy than before. This is because your body needs some time to get used to burning fat instead of carbs. It usually passes after a few days, for me it takes around 3 days.
During the first week you can expect to lose 2 to 4 kg’s, after that you’ll consistently weight week after week. Keep in mind you’ll lose more weight in the beginning. I can personally lose 1.5 to 2 kg every week for a few weeks when I apply myself.
2 - Your meals should include Protein, Fat and Vegetables
Each meal should be a combination of proteins, fats and vegetables. Putting together your meals in this way, will automatically reduce the number of carbs you consume. It’s recommended to consume between 20 to 50 grams of carbs per day to lose weight using this method.
It’s very important to eat plenty of proteins, as it has proven to have many additional benefits such as:
- it can reduce sudden cravings by 60%;
- reduce late night snacking by half;
- and make you feel full so you automatically eat around 400 calories less per day.
Protein can be found in:
Meat (beef, chicken, pork, lamb)
Fish/Seafood (salmon, trout, shrimp)
One thing about low carb vegetables is that you can eat as much as you want, without exceeding the recommended amount of 20 to 50 grams of carbs per day.
Low carb vegetables are: Broccoli, cauliflower, spinach, tomatoes, kale, brussels sprouts, cabbage, lettuce and cucumber.
Don’t be scared to add fats to your diet. You’re bound to fail when combining a low carb approach with a low fat approach, as it will make you feel miserable.
You can use olive oil, coconut oil or butter.
3 - Exercise by lifting weights 2 to 3 times per week
With this plan it’s not needed to exercise, but it is recommended. The best option is lifting weights. Lifting weights will allow you to burn calories, and it will stop your metabolism from slowing down (which is often a side effect of losing weight). Several studies have shown that by combining a low carb diet with lifting weights, you can gain a bit of muscle and loose significant amounts of body fat at the same time.
You can also choose to do cardio exercises like running, walking, cycling or swimming if lifting weights is not an option for you.
Have a ‘cheat meal’ day once per week
This is optional, but it’s allowed. One day a week, you can eat more carbs than the recommended 20 to 50 grams per day. It is important though to choose healthy carbs such as oats, rice, quinoa, potatoes or sweet potatoes. Don’t have 2 of those days per week however, you won’t see much progress on this plan if cheat more than 1 day per week.
I hope this plan can help you to reach your goals!
To help you with these 3 rules, here are 7 more tips that might make things easier and faster:
Eat proteins for breakfast
Having a high-protein breakfast will reduce cravings and calorie intake during the day.
Avoid fruit juice and drinks with too much sugar
Avoid them as they are the most fattening things you can put in your body.
Drink plenty of water throughout the day as it will suppress the feeling of hunger. It’s also recommended to drink water a half hour before meals. Doing so will increase weight loss by 40% over three months.
Drink green tea
Green tea is known to aid weight loss by speeding up the body's metabolism.
Eating your food slowly makes you feel more full. People who eat fast usually gain more weight over time.
Weigh yourself daily
This may sound excessive, people who weigh themselves every day are more likely to lose weight and keep it off longer.
Get enough sleep
Poor sleep is one of the biggest causes for weight gain.