Saturday, Jul 02, 2022 | Last Update : 02:45 PM IST

  Life   Health  02 Aug 2018  Here are 3 steps to help lose weight fast

Here are 3 steps to help lose weight fast

THE ASIAN AGE
Published : Aug 2, 2018, 2:55 pm IST
Updated : Aug 2, 2018, 2:55 pm IST

Without iron willpower, then hunger usually causes one to give up plans quickly. Here is simple 3-step plan to lose weight fast.

The most important part is to cut back on sugars and starches (carbs). (Photo: Pixabay)
 The most important part is to cut back on sugars and starches (carbs). (Photo: Pixabay)

While there are plenty of ways to lose a lot of weight fast, these usually leave you hungry, grumpy and dissatisfied.

If one does not have iron willpower, then hunger usually causes one to give up on these plans quickly.

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

Reduce consumption of sugars and starches

The most important part is to cut back on sugars and starches (carbs). When one daoes that, the hunger levels go down and one eats fewer calories. Instead of burning carbs for energy, body starts feeding off stored fat.

Another benefit of cutting carbs is that it lowers insulin levels, causing kidneys to shed excess sodium and water out of body. This reduces bloat and unnecessary water weight Cutting carbs puts fat loss on autopilot.

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 Sources

Meat: Beef, chicken, pork, lamb, etc.

Fish and Seafood: Salmon, trout, shrimp, etc.

Eggs: Whole eggs with the yolk are best.

Eating plenty of protein boosts metabolism by 80 to 100 calories per day (6, 7, 8).

High-protein diets can also reduce cravings and obsessive thoughts about food by 60 per cent, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day.

For vegetarians, proteins can come from

Low-Carb Vegetables

Broccoli

Cauliflower

Spinach

Tomatoes

Kale

Brussels sprouts

Cabbage

Swiss chard

Lettuce

Cucumber

Full list here.

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.

Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

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.

Lift weights 3 times a week

The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights.

By lifting weights, one will burn lots of calories and prevent metabolism from slowing down, which is a common side effect of losing weight.

Studies on low-carb diets show that one can even gain a bit of muscle while losing significant amounts of body fat.

If lifting weights is not an option, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.

Tags: obesity, weight loss, tips to lose weight, easy ways to lose weight, exercise, good food, low carb diet, sodium, water, food, health and well being