There are many ways to lose a lot of weight fast. However, most of them will make you hungry and unsatisfied.
simple 3-step plan to lose weight fast
- Cut Back on Sugars and Starches: Removing sugars and starches (carbs) from your diet will reduce your appetite, lower your insulin levels and make you lose weight without hunger.
- Eat Protein, Fat and Vegetables: 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.
- Lift Weights 3 Times Per Week: Having one day each week where you eat more carbs is perfectly acceptable, although not necessary. or You can also try yoga for belly fat loss to strengthen your abdominal muscles and work on that fat to shape your waistline.
- Meat: Beef, chicken, pork, lamb, etc.
- Fish and Seafood: Salmon, trout, shrimp, etc.
- Eggs: Whole eggs with the yolk are best.
- Bell Peppers: Bell peppers are anti-inflammatory and high in vitamins A and C. They contain 6 grams of digestible (net) carbs per serving.
- Broccoli: Broccoli contains 4 grams of digestible carbs per serving. It’s high in vitamins C and K and may reduce insulin resistance and help prevent cancer.
- Asparagus: Asparagus contains 4 grams of digestible carbs per serving. It’s a good source of several vitamins and may help protect against certain types of cancer.
- Mushrooms: Mushrooms contain 1 gram of digestible carbs per serving. They can reduce inflammation in people with metabolic syndrome.
- Zucchini: Zucchini and other types of summer squash contain 3 grams of digestible carbs per serving and are high in vitamin C.
- Spinach: Cooked spinach contains 3 grams of digestible carbs per serving, is very high in vitamin K and helps protect heart and eye health.
- Avocados: Avocados provide 3 grams of net carbs per serving. They promote feelings of fullness and are high in heart-healthy fat and fiber.
- Cauliflower: Cauliflower contains 2 grams of digestible carbs per serving. It is also high in vitamins K and C and may help prevent heart disease and cancer.
- Green Beans: Green beans contain 6 grams of digestible carbs per serving, as well as antioxidants that may help prevent cancer and protect the brain.
- Lettuce: Lettuce contains 1 gram of digestible carbs per serving. It’s high in several vitamins, including folate, which may lower heart disease risk.
- Garlic: Garlic contains 1 gram of digestible carbs per clove. It may reduce blood pressure and improve immune function.
- Kale: Kale contains 6 grams of digestible carbs per serving. It’s high in antioxidants and has more than 100% of the RDI for vitamins A and C.
- Cucumbers: Cucumbers contain just under 4 grams of digestible carbs per serving. They may help protect against cancer and support brain health.
- Brussels Sprouts: Brussels sprouts contain 4 grams of digestible carbs per serving. They’re high in vitamins C and K and may help reduce cancer risk.
- Celery: Celery provides 1 gram of digestible carbs per serving. It also contains luteolin, which may have anti-cancer properties.
- Tomatoes: Tomatoes contain 4 grams of digestible carbs per serving and are high in vitamins and potassium. They may help protect heart health and reduce cancer risk.
- Radishes: Radishes contain 2 grams of digestible carbs per serving and may help reduce the risk of breast cancer in older women.
- Onions: Onions contain 5 grams of digestible carbs per serving and may help lower blood pressure and LDL cholesterol levels.
- Eggplant: Eggplant contains 6 grams of digestible carbs per serving and may help protect heart and brain health.
- Cabbage: Cabbage contains 2 grams of digestible carbs per serving. It’s high in vitamins C and K and may reduce the risk of certain cancers.
- Artichokes: Artichokes contain 4 grams of digestible carbs per serving and may improve gut and heart health.
- Olive oil
- Coconut oil
- Avocado oil
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.
10 Weight Loss Tips to Make Things Easier (and Faster)
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.
- 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.
- 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.
- Choose weight loss-friendly foods. Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.
- Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help.
- 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%.
- 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.
- 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.
- 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.
The Basic Rules Of Weight Loss
How much weight you lose, primarily depends on three factors: your calorie intake, the amount of physical activity you get in and your genes. So, if you have stopped bingeing on junk food, given up midnight snacking and even joined a gym, but your weight remains the same, you are probably missing one or two of the three above mentioned factors. Still if you’re working on factors one and two diligently, you should be able to see results, so don’t wallow in despair. Just make sure you follow these basic rules of weight loss.
Create A Calorie Deficit
The basic rule for weight loss is that the calories burnt should be greater than the calories consumed. If you can’t bother with a diet plan, make sure you’re at least conscious of your daily calorie intake. Also, there is a good chance that your appetite will go up as you start working out. But if you come home and binge, you are not getting anywhere. Also, if you starve yourself, you might lose weight too fast and not be able to sustain it.
Include Adequate Protein in Your Diet
Protein helps build muscle mass and muscle burns more calories. So, include healthy protein in your daily diet. Seafood, lean meats, beans, soy, nuts and seeds are all good sources of protein.
Don’t Ignore The Inches You Lose
Body tat occupies more space than lean muscle. So don’t just measure your fitness in terms of weightloss. If you are eating healthy and working out enough, your body composition is most likely changing. And if the fat is being replaced by lean muscle, you may not lose weight, but you may still lose inches.
Change Your Workout Often
Your body adapts to routine. So, if you’re getting in 45 minutes of cardio and 30 minutes of weight training – how long have you been following this routine? It is advised to mix up your workout. Ditch the treadmill for aerobics or go for a swim. Do yoga for a few months or join a dance class. The idea is to surprise your body.
Modify Your Workout
All of us fall into one of these three categories: ectomorphs, endomorphs, or mesomorphs. While genetics plays a big role in how you look, to some degree, you do have a say. Hence, it’s important to understand your body type and plan workouts that suit its special needs, to get the best results.
Commit To A Goal
If you are new to the gym, it’s a good idea to get a trainer. Understand what you are doing every day and why. Feel your body change with each workout. Comprehend the strategy and then commit to it.
Last but not the least, remember, fitness is not always about weight loss, but when t is, don’t aim to lose more than four kilos a month! It’s a good idea to consult an expert to understand the unique needs of your body.