lose weight fast

3 Simple Steps To Lose Weight Fast, Based On Science

There are more than a handful of ways to lose weight fast.

But a lot of them will make you hungry and leave you unsatisfied.

If you don’t have strong willpower, then hunger will push you to give up on these plans quickly.

The steps mentioned here will:

  • Make you lose weight quickly, without hunger.
  • Reduce your appetite significantly.
  • Improve your metabolic health at the same time.

Below is a simple 3-step plan to lose weight fast.

1. Reduce Sugars and Starches

The most important part is to reduce sugars and starches (carbs).

When you do that, your hunger level goes down and you end up eating much fewer calories (1).

Now instead of burning carbs for energy, your body starts making use of stored fat.

One other benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to lose excess sodium and water out of your body. This reduces bloat and unnecessary water weight (23).

It is not unlikely to lose around 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

The graph below is from a study comparing low-carb and low-fat diets in overweight or obese women (4).

The low-carb group is eating until fullness, while the low-fat group is calorie-restricted and hungry.

When you cut the carbs you will start to eat fewer calories automatically and without hunger (5).

In plain words, cutting carbs puts fat loss on autopilot.

Taking out the sugars and starches (carbs) from your diet will reduce your appetite, lower your insulin levels and make you lose weight without hunger.

2. Eat More Protein, Fat and Vegetables

Every of your meals should include protein, a fat source and low-carb vegetables.

Planning your meals in this manner will automatically bring your carb intake into the recommended level of 20–50 grams per day.

Sources Of Protein

  • Meat: 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 (678).

High-protein meals can also reduce cravings and obsessive thoughts about food by 60%, reduce the urge 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 (910).

When it comes to losing weight, protein is the king of nutrients. Period.

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Low-Carb Vegetables

  • Broccoli
  • Cauliflower
  • Spinach
  • Tomatoes
  • Kale
  • Brussels sprouts
  • Cabbage
  • Swiss chard
  • Lettuce
  • Cucumber

Don’t hold back on loading your plate with these low-carb vegetables. You can eat huge amounts of them without going over 20–50 net carbs per day.

A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

Fat Sources

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Butter

Eat two to three meals daily. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be scared 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.

Assemble each meal out of a protein source, a fat source and low-carb vegetables. This will put you in the 20–50 gram carb range and significantly lower your hunger levels.

3. Lift Weights 3 Times Per Week

You don’t need to workout to lose weight on this plan, but it is recommended.

The most preferred 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 (1112).

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 good for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.

It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts are also effective.

Optional — Do a “Carb Refeed” Once Per Week

You can take one day off per week where you eat more carbs. Many people prefer Saturday.

It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc.

But only this one higher carb day — if you start doing it more often than once per week you’re not going to see much success on this plan.

If you must have a cheat meal and eat something unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormones like leptin and thyroid hormones (1415).

You will gain some weight during your refeed day, but most of it will be water weight and you will lose it again in the next 1–2 days.

Having one day each week where you eat more carbs is perfectly acceptable, although not necessary.

What Of Calories and Portion Control?

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.

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There are many great tools you can use to track the number of calories you are eating. You can google for them.

The main goal of this plan is to keep carbs under 20–50 grams per day and get the rest of your calories from protein and fat.

It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20–50 gram range.

Here are 10 more tips to lose weight even faster:

Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day (1617).

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 (1819).

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 (20).

Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat.

Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help (2122).

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% (232425).

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 (2627).

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 (2829).

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 (30).

It is most important to stick to the three rules, but there are a few other things you can do to speed things up.

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