How to Lose Weight Fast in Three Easy Steps in 2018
Too many people try to lose weight by trying a diet which causes them to feel hungry and unsatisfied, and too often, these diets fail. You may have had this experience yourself.
In America, it’s estimated that 66% of people are dieting at any given time, and that’s likely because many people are dieting and failing.
If you try to go hungry, generally, it just doesn’t work, and will often backfire on you.
Here, you’re going to learn how to:
- Drop the pounds fast, without having to go hungry.
- Curb your appetite, so you don’t have the cravings.
- Increase your metabolism, so that you naturally lose weight faster and easier.
The 3 simple steps to losing weight quickly are as follows:
1. Axe Starches & Sugars From Your Diet
Insulin is the hormone in the body which causes you to store fat. Whenever it’s secreted, you naturally are going to pack on more pounds much more easily.
By avoiding the carbs found in starches as well as sugars you’re going to prevent this insulin secretion, which will naturally make it easier for you to drop the weight.
Sugar can be difficult to avoid, as it’s integral to our diets. Women consume on average, 3x the recommended limit per day,
Your body has a tendency to burn carbs instead of fat when your insulin levels are high, so dropping your insulin will reverse this trend, and your body will target the fat directly.
You’ll also lose water weight as well when you drop your insulin level, because a high level of insulin will cause your kidneys to stop storing extra water weight.
By cutting down on sugars and starches, people are often able to drop as much as 10 pounds after just one week… it’s that powerful.
You’re able to lose weight automatically with a low carb diet so long as you’re not eating when you’re not hungry.
In Summation: If you want to lose weight without feeling hungry, then lower your insulin levels by avoiding sugars and starches.
2. Consume Vegetables, Protein, and The Right Kinds of Fat
You only really want to consume anywhere between 20-50 grams of carbs per day (depending on your body size). The best way to ensure you’re getting the right amount of carbs each day is to regulate your meals. Every meal should include one low-carb vegetable, a fat source, as well as a source of protein.
Protein should account for 10-35% of your caloric intake on a daily basis, but too many people aren’t getting enough.
So, where do you get protein?
First, you can get it from eating seafood, such as shrimp, trout, salmon, and lobster. You can also get it from more land-dwelling meats such as pork, bacon, beef, chicken, or lamb. If you like eggs, you can use those as well… this includes Omega-3 enriched eggs or pasteurized eggs (both are better than regular eggs).
It’s quite easy for people to underestimate the importance of protein, however it can be a great boon to your metabolism as well.
Adding protein to your diet has been shown to have many benefits. People will automatically consume 441 fewer calories per day for example. It’ll also reduce thoughts about food by about 60% and cut the desire for midnight munchies by around 50%.
Losing weight is made far easier by consuming high degrees of protein, plain and simple.
So, what are some low-carb vegetables you can add to your meals?
Examples include cauliflower, kale, spinach, cabbage, swiss chard, lettuce, celery, cucumber, broccoli, brussels sprouts, and more.
You can really eat a high amount of these vegetables without having to worry about eating too many carbs, so feel free to put plenty on your plate.
As an added bonus, this type of diet, full of meat and vegetables, will give you all the other nutrients you need as well, including vitamins, minerals, and fiber. Your body really doesn’t need much in the way of grains in order to stay healthy.
Some good sources of fat you can use include: coconut oil, avocado oil, olive oil, butter, and tallow.
Some people have made the mistake of trying to do both a low-fat AND low-carb diet at the same time, however, that’s always a recipe for disaster. Doing that is an attempt to take on too much, and often leads people to be discouraged and quit.
So you may be wondering, which of the fats listed is the best one to use as a cooking fat? The answer is coconut oil. It contains a lot of what are called medium-chain triglycerides or MCT’s. Why are these fats good? They’ve been known to be able to boost your metabolism and help you feel fuller also.
Some people are concerned about consuming these natural fats because they’re worried about heart disease, however, these fats aren’t known to increase your chances of getting it, according to several studies.
Chances are, you’re getting more than the bare minimum amount of protein you need, but still not enough. Protein deficiencies are quite rare in the U.S and other first world countries, but side effects can include stunted growth, thin hair, and discolored hair or skin.
In summation: You want to design each of your meals to contain one low-carb vegetable, a source of protein, and a fat source. This will significantly lower your insulin levels, making it easier to lose weight.
3. Consistently Lift Weights At Least 3 Days Each Week
If you don’t want to lift weights, you don’t have to, but it’ll certainly help.
Unfortunately, less than 5% of adults get 30 minutes or more of physical exercise per day. It’s obviously nice to get this much exercise, but you don’t need to in order to make the diet work.
If however, you can make it 3 or 4 times per week, that’ll help your diet quite a bit. It’s also good to get a trainer if you can afford one, or at least ask them for some advice.
It’s important to prevent your metabolism from slowing down, and lifting weights is the perfect way to ensure that it doesn’t.
Studies show that even while you’re losing fat, you can still be gaining weight in terms of muscle.
If for some reason you really don’t want to (or can’t) lift weights, then just doing a bit of cardio instead will be a nice replacement. This can include running, swimming, or even just jogging.
In summation: Do some weight lifting if you can, or at the very least, do some cardio to help your diet out.
Take a Day Off To Enjoy Some Carbs
Once per week, if you choose, it isn’t a bad idea to take a day off and simply enjoy a lot of carbs.
What are some examples of foods that contain a lot of carbs that you can eat? Things like white bread, pizza, popcorn, potatoes, waffles, cakes, and pasta.
That said, it doesn’t mean you should munch down on cake, pie, and cookies. You should focus on healthy carb sources instead like rice, potatoes, quinoa beans, fruits, and more.
That said, it’s important to reiterate that this is only once per week. If you do it two or three times per week, you’re not going to get the results you want with this diet. If one morning you cheat and end up eating a big stack pancakes for example, then make that your one carb day.
These “carb refeeds” aren’t needed to succeed on the diet, however, they do come with some advantages like up-regulating certain hormones, such as leptin or thyroid hormones. These are both important for burning fat.
It’s important to bear in mind that your carb refeed day is going to likely add a little weight, but you’ll lose it in the next couple of days, so there’s no need to fret over it.
In summation: You don’t need to eat more carbs one day per week, but it can be a good idea, and it can be a nice relief for you.
Do I Need to Count Calories?
It’s not important for you to count calories with this diet, as long as you stick to the plan. That said 32% of Americans say tracking calories helps them to stay motivated, so it is an option if you want to do it.
There are a whole bunch of tools you can use to count calories if you want to, but so long as you arrange your meals properly (as outlined above) you don’t have to.
The main thing you want to do is keep your carb intake low, as in 20-50 grams of carbs each day.
In Summation: No, you don’t need to count calories, so long as you stick to the plan outlined above.
10 Tips for Making Your Weight Loss Easier
- Consume soluble fiber – This is fantastic to do, especially if you’re looking to lose some stomach fat. Studies have shown the value of this under-appreciated fiber.
- Avoid processed foods – Unprocessed foods will make you far fuller much easier, so you’re less likely to overeat. They’re also just better for your health.
- Choose a smaller plate – Believe it or not, some studies have shown that people will actually eat less when they’re given a smaller plate. Use this tip to your advantage.
- Make sure to consume tea or coffee – Believe it or not, these can help you lose weight, as the caffeine contained within has shown to be conducive to weight loss.
- Eat a breakfast which is high in protein – If you eat a breakfast which is high in protein, you’ll enjoy reduced cravings for the rest of the day.
- Only choose foods which are positive for your diet – Ensure you don’t choose foods which will hurt your diet. The ideal diet was explained above, so make sure not to add unnecessary or fattening foods.
- Sugary Drinks and Fruit Juice are to be avoided – If you want to lose weight staying away from sugary drinks is a great start, as they’ll cause your body to no doubt pack on the pounds.
- Take your time when you eat – This will boost your weight-reducing hormones, and it’ll make you feel full much faster.
- Make sure you always get yourself a full night’s rest – Believe it or not, a lack of sleep is a huge factor in causing people to gain weight, so make sure you get your beauty rest.
- Drink water 1 half hour before each meal – Weight loss increased by 44% over 3 months using this simple technique, according to one study.
How Quickly Are You Going To Lose Weight?
Many people want to know how quickly they’ll be able to lose weight with a diet like this. You’ll most likely be able to lose 5-10 pounds in the first couple of weeks if the diet’s followed correctly.
On average, people gain 1 gram of body fat per day, or 365 grams per year. If you do this for 25 years, you’ll be about 20 lbs overweight, so most people do indeed find themselves to be obese by the time they get older.
Some people should be able to lose around 3-4 lbs per week using this diet with good consistency (if you don’t cheat).
As a general rule, the more weight you need to get rid of, the faster you’ll be able to shed it off. Your body’s been used to burning carbs for so long, and now it’s going to switch gears to burning fat. This will make you feel a bit off-center at first, but you’ll certainly get used to it.
There’s actually a name for this feeling, called “low carb flu” and it passes fairly quickly. However, you can mitigate this by consuming more sodium for a few days.
When this short period is over, if you’re like most people, your energy levels will increase, and you’ll start to feel much better.
There’re a few other ways a low-carb diet will help you, for example, triglycerides, blood sugar, and certain types of bad cholesterol go down. Your HDL (good) cholesterol goes up, and your blood pressure will normalize quite a bit. Furthermore, low-carb diets are easier for people to stick to than low-fat ones, generally speaking.
In Summation: How much someone will lose will vary from person to person, but if you stick to the diet, you will get results. Your overall health is also improved by low-carb diets in many ways.
You Can Lose Weight Without Having To Starve Yourself
Following this plan can possibly reduce your need for medication, but you’ll of course need to consult with a physician before making any changes.
It’s important to keep in mind that 35% of people who begin dieting, according to a study conducted by The University of Colorado eventually become addicted to it, so it’s important to be careful.
Essentially, you’re tricking your body into wanting to lose weight by changing the hormonal environment that it’s in. This essentially fools your body and mind into desiring to lose weight all on its own, without you having to do anything other than stick to the diet.
Most people fail traditional weight loss methods. Why is this? They aren’t able to lower their appetite and so they just end up eating as they usually do.
This type of diet has shown to help people lose literally two to three times as much as weight as the diets which force you to restrict your calorie intake (low-fat diets).
As an added benefit, you’re going to lose your water weight very quickly. That means when you step on the scale, you’ll be able to see that you’ve dropped weight almost overnight. While losing water weight isn’t real weight loss, it can give you that initial burst of inspiration to help you move forward with the diet.
With a diet like this, you’re going to be able eat healthful foods until your body tells you its full. No hunger needed. It doesn’t get much better than that, does it?