How to Lose Weight Fast

How to Lose Weight Fast

There are many ways to lose weight fast. These are major reasons why you would possibly find it hard to stay to a diet. Low carbohydrate diets are effective for weight loss and should be easier to stay to than other diets. It is a simple method based on science

Here’s a simple weight loss plan, that employs a low carbohydrate diet and helps to:
• significantly reduce your appetite
• cause fast weight loss
• improve your health at the same time

Cut back on carbs
The most important part is to stop eating sugars and starches, or carbohydrates. Your hunger levels will go down, and you generally end up eating fewer calories. Then your body now starts burning stored fat for energy. Another benefit of cutting carbs is that it reduces sugar level in blood, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight.

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According to some dietitians, it’s not uncommon to lose up to 10 pounds or more, in the first week of eating this way.
Therefore reducing carbohydrates can lead to easy weight loss. Removing sugars and starches, or carbs, from your diet can reduce your appetite, and make you lose weight without feeling hungry.

Eat protein, fat, and vegetables
Your meals should include a protein source, fat source, and low carb vegetables. Try eating two to three meals per day. Constructing your meals in this way should bring your carbohydrate intake down to around 20–50 grams per day.

Protein
Eating plenty of protein is important.. High protein diets can also reduce cravings and thoughts about food by 60%. When it comes to losing weight, protein is a nutrient to consider.

Healthy protein sources include

Meat: beef, chicken, pork, and lamb
Fish and seafood: salmon, trout, and shrimp.
Eggs: whole eggs with the yolk
Plant-based proteins: beans, legumes, and soy

Low carb vegetables. Pack your plate with low carb vegetables. They are high with nutrients and you can eat very large amounts without going over 20–50 net carbs per day.

A diet based mostly on lean protein sources and vegetables contains all ingredients you need to be healthy.
Many vegetables are low in carbs, including:
• broccoli
• cauliflower
• spinach
• tomatoes
• kale
• Brussels sprouts
• cabbage
• Swiss chard
• lettuce
• cucumber

Healthy fats
Do not be afraid of eating fats. Sources of healthy fats include: Olive oil, coconut oil, Avocado oil and Butter

Lift weights three times per week

You don’t need to exercise to lose weight, but it will have extra benefits.
Weight lifting will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight .Try going to the gym three to four times a week to lift weights. Ask a trainer for some advice.

If lifting weights is not suitable for you, doing some workouts like walking, jogging, running, cycling, or swimming will suffice. Both exercise and lifting weights can help with weight loss.
Try doing a ‘carb re feed’ once per week
.
It’s important to stick to healthy carbohydrates sources like oats, rice, potatoes, sweet potatoes, and fruit. Limit this to at least one higher carb day per week. If you aren’t reducing carbs enough, you would possibly not experience weight loss.
You might gain some water weight during your re feed day, and you will generally lose it again in the next 1–2 days.

Calories and portion control?

10 weight loss tips

1. Eat a high protein breakfast Avoid sugary drinks and fruit juice. Drink water before meals. One study showed that drinking waters a half hour before meals increased weight loss by 44% over 3 months. Eat slowly. Eating quickly can cause weight gain over time, while eating slowly causes you to feel more full and boosts weight-reducing hormones.

2. Weigh yourself every day
.
How fast will you lose weight?
You may lose 5–10 pounds of weight sometimes more in the first week of the diet plan, and then lose weight consistently after that. For the first few days, you might feel a bit difficult. Your body is trained to running off carbs, and it can take time for it to start  burning fat instead.

After the primary few days, most of the people report feeling better, with even more energy than before. Aside from weight loss, the low carb diet can improve your health in many ways:

The low carb diet
By reducing carbohydrates and lowering insulin levels, you’ll likely experience reduced appetite and hunger. On this plan, you'll likely eat healthy food until you’re full and still lose some amount of fat. The initial drop by water weight can cause a drop by the scales within a couple of days. Fat loss takes longer.

If you have type 2 diabetes, talk to your doctor before making changes, as this plan can reduce your need for medication.

Tags; how to lose weight fast, lose weight, Low carbohydrate diets, weight loss, healthy fats, reduce weight

Posted by: Donald Jayasundera Registered Pharmacist No 3149