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3 Science-Based Steps on How to Lose Weight Fast

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There are so many ways on how to lose weight fast. However, most of them will make you unsatisfied and dangerous to your health. If you are not committed in doing so then, you’ll surely give up.
How to Lose Weight Fast: 3 Simple Steps, Based on Science

Here are three ways on how to lose weight based on science.

1. Lessen on Sugar and Starches
3 Science-Based on How to Lose Weight Fast
Cutting back on sugar and starches are the most important thing on dieting. These foods trigger the secretion of insulin that stores the fat hormone in the body. When insulin decreases, it is easy for the fats to get out on the storage and starts burning fats instead of carbs. Another benefit if the insulin is low is that kidneys excrete excess sodium and water out of the body, results in reducing a bloated stomach and excess water weight.

2. Eat Lots of Protein, Vegetables and Fats
Eat Lots of Protein, Vegetables and Fats to Lose Weight Fast
Every time you eat, you should have protein, fats and low-carb vegetables. Having meals in this way will help you bring the recommended carb range which is 20-50 grams per day.

Foods Rich in Protein:
  • Eggs: Rich in Omega-3 yet, pastured eggs are recommended.
  • Meat: Pork, Chicken, Beef, Lamb and Bacon etc.
  • Fish and Seafoods: Lobsters, Shrimps, Salmon and Trout etc.
Bear in mind that eating protein is very important. Study shows, protein boosts the metabolism by 80 to 100 calories per day. High intake of protein also helps in eating obsession by 60%, help to reduce the desire for eating snacks in late at night, in this way you may only have 441 calories per day, just by eating protein. If you really want to lose weight effectively then eat protein every day.

Vegetables that are Low in Carbs:
  • Celery
  • Broccoli
  • Cucumber
  • Cauliflower
  • Lettuce
  • Spinach
  • Swiss Chard
  • Kale
  • Cabbage
  • Brussels Sprouts
Bear in mind that even if you load your plate with these vegetables you can’t go over the net carbs per day which is 20-50.

Foods Rich in Fats:
  • Tallow
  • Olive Oil
  • Butter
  • Coconut Oil
  • Avocado Oil
You could eat 2-3 meals per day. If you feel hungry in the afternoon, then don’t hesitate to eat your 4th meal. Don’t hesitate to eat fat and never try avoiding low-carb and low-fat foods because it will result in failure. Bear in mind that coconut oil is the best cooking fat. It is excellent source in fats called, chain triglycerides (MCTs). This fat can help improve your metabolism. Study shows, this natural fat doesn’t raise your heart disease risk at all.

3. Do Weight Lifting 3 Times a Week
Do Weight Lifting 3 Times a Week
Exercise is also important on a diet. Go to the nearest gym 3-4 times a week. Asking some advice to a trainer will also help. Weight lifting can burn calories and improve your metabolism to work faster. Studies have shown that low-carb diets could still gain a bit of muscle while losing some body fats. If you don’t feel like lifting weight then some cardio workouts will also do like running, walking, jogging and swimming.

Source: Healthline
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