3 Simple, Science-Based Strategies to lose weight quickly.
There are many different methods and techniques that promise a rapid weight loss. But how can we find a weight loss program that really works?
If you want to control your weight without a constant, agonizing hunger, learn how to lose weight through evidence-based methods to combat obesity.
Step 1: Limit your carbs intake
Foods rich in carbohydrates are among the most potent stimulators of insulin secretion. Insulin influences various processes, including body fat percentage regulation.
When insulin levels are high
Fat metabolism slows down and those extra calories are deposited in your body as fat.
When insulin levels are low
Your body converts accumulated fat into energy, and your body fat percentage reduces rapidly.
Another feature of carbohydrates is their high energy value. When carbs provide more energy than your body needs, the excess energy converts into fats that are deposited daily and turn into fat.
However, such diet significantly enhances appetite. Therefore, you should be ready to put in some extra efforts to control your appetite, when you begin a low-carb diet.
Step 2: Learn to control your appetite.
An original low-carb “Atkins diet” was developed in the 70’s of the previous century. This diet helps to:
1. Reduce the intake of carbohydrates
2. Achieve a sustained weight loss
3. Effectively overcome hunger
Supporters of the Atkins Diet and their opponents have expressed opposing views about the benefits and dangers of this low-carb diet.
Opinions and reviews on the Atkins diet differ quite a lot. But taking into account the huge popularity of low-carbs diets, we can conclude that they really work.
Benefits of low-carbs diets
Diets low in carbohydrates are based on two main principles.
If your daily menu includes large amounts of vegetables, your stomach will always be filled with insoluble fiber that has no calories. In addition, fruits and vegetables will fill your stomach with plenty of fluid, which, just like insoluble fibers:
Appetite control is an important, and not the only advantage of low-carbs diets.
Another benefit of a low-carbs diet is that besides cereals, fruits and vegetables, it also allows meat and seafood that give your body fats, proteins and amino acids.
A balanced diet helps you maintain a healthy metabolism and ensures the maintenance of a healthy weight after a fast, sustainable weight loss.
The drawback of a low-carb diet is that not every obese person is capable of giving up refined carbohydrates, i.e. sweet drinks and desserts.
In addition, low-carbs diet can cause constipation. However, the risk of gastrointestinal discomfort will be minimal, if you eat a lot of fruits and vegetables, and consume enough fluids.
When you limit your carbohydrates intake and learn controlling your appetite, you start losing weight, followed by a strong desire to speed up the weight loss process. The most effective way to enhance your weight loss is physical activity.
Step 3. Learn to enjoy exercising.
Daily physical activity is both the easiest and the most difficult way to lose weight fast.
The simplicity lies in the fact that gym workouts and paying for the services of a fitness instructor are not mandatory conditions for a rapid weight loss. All you need is to force your body burn excess fat:
Even the most simple, yet regular exercises will restart your energy metabolism in fat cells, and will force your body to use fat as an energy source.
Many obese people find exercise to be the most difficult weight loss phase.
However, once they are convinced that exercising works and helps them quickly reduce body weight, they make regular physical activity an integral part of their lives.
Every kilo that you lose through exercising will give you a new impetus to continue fighting against obesity.
Having lost several kilos in a few weeks, you will realize that your body’s ability to burn excess fat is limited only by your desire to change your life for the better.
For a fast weight loss, it is important to take several steps towards your slender body – simultaneously.
In addition to diet and exercising, daily calories calculation can also benefit your quick weight loss.
Find out how many calories your body needs on a daily basis , reduce the daily intake of energy-dense foods
There are a few simple tips that you can use anytime, anywhere.
Do not believe the myths about the dangers of foods of animal origin, and include in your menu a small amount of chicken, turkey, fish and lean red meat.
Do not believe claims that a rapid weight loss is possible without dietary restrictions. Fresh fruits and vegetables, and low-calorie carbs should be an integral part of your weight loss plan.
Avoid drinks with a high content of sugar or sugar syrup. Replace sugary drinks with sugar-free drinks, or beverages with sugar substitutes (including xylitol, saccharin, and stevia).
Drink water before each meal, and every time you have the chance. When your stomach is full of water, you hunger decreases, and you find it easier to reduce the serving size, or refuse an unplanned snack.
Include in your diet foods that can activate metabolic processes in the body. The best metabolism boosters are thermogenic foods that increase energy expenditure by increasing the body temperature.
If you have any edemas because of large amounts of water consumed, caffeine can help you get the excess fluid from the body. Caffeine acts as a natural diuretic, and as a natural appetite suppressant. Therefore, a few cups of coffee a day can help you reduce edemas and reduce hunger at the same time.
Try to eat fresh, unprocessed foods and limit your intake of solid fats. If you want to lose weight quickly, use only vegetable oils for cooking, and avoid dairy products with high fat content.
Even if you have not eaten all day, and are very hungry, cook a normal-sized portion and eat it longer than you would normally. Scientific evidence shows that people, who consume food slowly, are able to satisfy their hunger with a relatively small amount of food.
Sleep problems, chronic fatigue and stress can greatly reduce your desire to lose weight quickly. To maintain a stable weight loss motivation, take care of your mental health, and never try to justify your inactivity.
If you feel that your desire to stop your weight loss program overpowers your desire to lose weight quickly, you can reduce the intensity of loads and slightly increase your calories intake, but do not stop your fight against obesity until you reach your target weight.
Weigh on a daily basis and pay careful attention to how your body reacts to different foods. Once you know what foods cause the increase and decrease of your weight, long-term weight management will no longer be an impossible task for you.