There are many ways to lose a lot of weight fast.
1. Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).When you do that, your hunger levels go down and you end up eating much fewer calories.
Now instead of burning carbs for energy, your body starts feeding off of stored fat.
Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight .
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
The low-carb group is eating until fullness, while the low-fat group is calorie-restricted and hungry.
Cut the carbs and you will start to eat fewer calories automatically and without hunger.
Put simply, cutting carbs puts fat loss on autopilot.
2. Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables.Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day.
Protein SourcesMeat: Beef, chicken, pork, lamb, etc.Fish and Seafood: Salmon, trout, shrimp, etc.Eggs: Whole eggs with the yolk are best.The importance of eating plenty of protein cannot be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day.
High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet.
Low-Carb Vegetables
- Broccoli
- Cauliflower
- Spinach
- Tomatoes
- Kale
- Brussels sprouts
- Cabbage
- Swiss chard
- Lettuce
- Cucumber
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day.
Fat Sources
- Olive oil
- Coconut oil
- Avocado oil
- Butter
Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan
3. Lift Weights 3 Times Per Week
You don't need to exercise to lose weight on this plan, but it is recommended.The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights.
If you're new to the gym, ask a trainer for some advice.
By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (11, 12).
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (13).
If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.
Also see:
Why most America’s have obesity problem
10 Weight Loss Tips
Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight.
Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.
Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help.
Drink coffee or tea. If you're a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolism by 3–11%.
Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.
Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.
Get a good night's sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.
