3 STEPS: LOSE WEIGHT FAST, FULL HEALTH AND BOUNDLESS ENERGY.
There are many ways of weight loss fast a great amount of kilos. However, most of them will make you hungry and feel insatisfied. And unless you have a force of iron will, hunger can be with you and you will end up giving up your goals. The sad truth, that perhaps you’ve already checked personally, is that conventional ideas, eat less, run more, do not work in the long run. Counting calories, exercising daily trying to ignore your hunger. This is an unnecessary suffering, as well as a waste of time and a way of wasting your precious force of will.
We could call it “Weight loss” for masochists. With which almost everyone gives up. Maybe it’s because this also, that we today suffered a major epidemic of obesity.
Fortunately, there is a better way to get your patriotico. get ready to lose weight without effort.
Below I present a practical guide step by step to get you to lose weight fast and healthy:
STEP BY STEP TO LOSE WEIGHT OF WAY HEALTHY AND EFFECTIVE
Are list @? Here we go.
The plan of 3 steps that you’ll to explain consists in:
- Reduce your appetite of way important.
- How to lose weight without you have to go hungry.
- At the same time improve your metabolic health.
All is supported by scientific srudies.
The step 1 and the step 2 will see that are more focused to the diet for slimming and the third step more focused to the exercise for slimming, doing well both things get your target started!!!!
How to lose weight, step 1:
STEP 1 – REDUCE CARBOHYDRATES
If you want to lose weight you must begin by avoiding sugar and starch (e.g. bread). For more than 100 years, there have been an infinite number of diets to lose weight gained from reducing carbohydrates.
Today, modern studies have already shown that an low-carb diet is the best way to lose weight.
Obviously, it is possible to lose weight with any diet, only need to eat fewer calories than you burn right? The problem with this simple advice is that it ignores the major problem faced by the people who practice this: hunger.
To the majority of the people not them like it of “only have that eat less”, i.e., die you of hunger for always. That is make a diet of masochists. Sooner or later you’ll end up pulling the towel, returning to eat what they eat and therefore to gain weight, it is what is known as “effect I – I”.
The main advantage of the diets low in carbohydrates is that cause that want to eat less.
Even without counting calories it most of them people are overweight eat many less calories in a diet low in carbohydrates.
Sugar and starch make increase you hunger, avoiding that the appetite will be reduced to desirable levels.
Conclusion: You can safely eat without having to be counting calories.
A study conducted in 2012 showed that you people who follow a low carbohydrate diet burn 300 calories more per day, while they rest.
According to one of the Harvard professors who conducted the study, the benefits will be the following ” burn the same number of calories as the of an hour of moderate-intensity physical activity ” imagine that: an hour of exercise every day, without having to actually do it.
In few words: A diet low in carbohydrates reduces the hunger and makes that is more easy to eat less. Can get even to increase the burning of fat being at rest.
There are many studies that confirm that a low carb diet is the smart way to lose weight and improve important markers for health.
The part more important is to reduce the sugar and starches (carbohydrates).
These are the foods that most stimulate the secretion of insulin. If you didn’t know, insulin is the main hormone of storage of fat in our body.
When there are no peaks of insulin, fat has it easier to exit fat reserves and our body begins to burn fat rather than carbohydrates.
Another benefit of the reduction of the insulin is your kidneys eliminate excess sodium and water from your body, which manages to reduce the swelling.
It is not uncommon to lose up to 4 pounds (sometimes more) in the first week of eating in this way, eliminating weight across the body fat and water.
This is a graphic of a study done that compares a diet low in carbohydrates and a diet low in fat in women with overweight / obesity.
The Group of people that takes a diet low in carbohydrates can eat to feel is full, while the Group low in fat has restricted them calories and feel hunger.
To reduce carbohydrates, low insulin and begin to eat less calories automatically without having to go hungry.
In few words, the reduction of insulin puts the loss of fat in “pilot automatic”.
Conclusion: Eliminate them sugars and starches in your diet will reduce your levels of insulin, reducing the appetite and making you lose weight without pass hunger.
STEP 2-EAT PROTEINS, FAT AND VEGETABLES
Each an of your meals should of have a source of protein, a source of fat and another of vegetables low in carbohydrates. Making of this way your meals, get a consumption of carbohydrates in the range preferred of 20-50 grams per day.
- Meat: Meat beef, chicken, pork, lamb, bacon, etc.
- Fish and seafood: Salmon, trout, shrimps, lobsters, etc.
- Eggs: Eggs enriched with Omega-3 ( organic eggs)
A high protein diet is beneficial to lose weight quickly.
It has been shown to increase metabolism with protein power in 80 to 100 calories a day.
Diets high in protein also achieved a 60% reduction in obsessive thoughts related to food, also reduce the desire of pecking at the end of the day, and make you feel fuller making you eat 441 calories less each day… only adding proteins in your meals.
When it comes to weight loss, protein is the nutrient King. Remember this.
Vegetables low in carbohydrates:
- Kale ( It never counted on the Kale )
- Cabbages of Brussels.
- More Detailed List here for Foods low in carbohydrates
Not have fear in filling your plate with these vegetables low in carbohydrates. You can eat large amounts of them and doing so will not go in the 20 to 50 grams of carbohydrates per day.
A diet based on meat and vegetables contains all the fibers, vitamins and minerals that need to be healthy. There is a physiological need to add beans to your diet.
Does the diet of lemon?
How lose weight eating meals more great
SOURCES OF FAT:
- Olive oil
- Coconut oil ( How the coconut oil help to lose weight ) )
- Avocado oil
Eat 2-3 meals each day. If you feel hungry, you can add a fourth meal.
Not have fear of eating fat, if reduces them carbohydrates and also the fat you’re tickets @ to the failure. You will feel weak and you will end up leaving.
The best fat that you can use for cooking is the oil of coconut. Is rich in some fats calls (triglycerides of chain half ). These fats they get slightly increase metabolism.
There is no reason to make topics to these natural fats, new studies confirm us that the saturated fat does not increase the risk of heart disease.
To know how prepare your meals, take a look to the following article: Plan of power low in hydrates of carbon.
Conclusion: Your meals should of have a source of protein, a source of fat and vegetables low in carbohydrates. This will put you in the range of 20 to 50 grams of carbohydrates and you’ll get lower insulin levels.
In the video below, I explain in detail the Diet low in carbohydrates to lose weight and improve your health, including weekly Menu ( subscribe to our youtube channel )
STEP 3 – LIFTING WEIGHTS 3 TIMES A WEEK
You don’t need to exercise to lose weight with this plan, but I do recommend it.
The best option is to go to the gym 3-4 times a week. You must perform a warm up session, lifting weights, and then stretch.
If you’re new to the gym, don’t hesitate to seek help from a trainer.
The weightlifting, will make you burn calories and avoid that your metabolism slows down, which is a very common side effect in weight loss.
Studies with low-carbohydrate diets They have shown that you can gain some muscle mass while you lose a significant amount of body fat.
If you don’t like the lift free weights, so you can do some easy cardio exercises, such as running, jogging, swimming or walking, that will suffice.
Conclusion: The best option is to make some sort of resistance training, such as lifting weights. If you don’t like, you can also do cardio exercises.
OPTIONAL-MAKE A LOAD OF CARBOHYDRATES A TIME TO IT WEEK
One day a week can eat more carbohydrates if you need it. Many people prefer Saturday.
Is important that it do with carbohydrate healthy as it oat, the rice, the quinoa ( know in video ), the potato, fruits, etc.
Get this only a time to the week, if it do more days you’ll be throwing by Earth your goals of slimming.
If you want to make a food trap and eat something little healthy, then make it this day.
Please note that meals trap are not necessary, but can help you to regulate some hormones that are dedicated to burning fat, such as leptin and thyroid hormones.
Perhaps this day win a little bit of weight, but most will be water weight and will get lost so easily in the next 1-2 days.
Conclusion: Have a day to the week where eat more carbohydrates is perfectly acceptable, although not necessary.
THAT GOES WITH THE CALORIES AND THE CONTROL OF THE MEALS?
Not is necessary that count calories, provided keep them hydrates of carbon in levels low, belting you to the proteins, fat and vegetables low in carbohydrates.
If you want to have control over the calories you need you can use this calculator.
It is very simple, just put your data and under the button “calculate” will show you the calories you need to lose weight and to keep you, depending on what your goal is.
The main objective is to maintain the low carbohydrate (20 – 50 grams per day) and get the rest of calories from protein and fat.
Conclusion: You don’t need to count calories to lose weight with this plan. It is very important to Yes keep carbohydrates in the range of 20 to 50 grams per day
HOW TO LOSE WEIGHT: MORE TIPS TO MAKE IT FASTER
Here are 7 tips to lose weight even faster:
- Drink more water: A study has shown that take water half an hour before meals helps to eat less and lose up to 44% more weight. Also manages to increase the metabolism slightly.
- To lose weight drinking water works!!
- Drinking coffee, Tea: If you’re drinker of coffee or tea, then you can drink both as want, since both help to increase your metabolism.
- Eats a high-protein breakfast: Them studies have shown that them people that replaced a breakfast based cereals by food rich in proteins as them eggs is feel more satiated in the next 36 hours, and get with this losing until a 65% more than weight ( see in video them 12 best food for breakfast and how prepare them ) ).
- Eat viscose fiber : As glucomannan fiber supplements can help you lose weight, especially in the area of the belly. ( 22 food rich in fiber ) ( See the single fiber which you lose weight will help ))
- Choose foods that help the fat burning: Certain foods are very useful for fat loss. Here is a list of 20 foods more friendly on the planet to lose weight.
- Uses smaller dishes: The studies have shown that people eat less much used small plates. It is strange, but it works.
- Improves your sleep: Lack of sleep is one of the major risk factors to increase weight and obesity, so take care of your sleep because it is very important.
For more tips to lose weight supported by studies, Get 3 Week Diet.
Conclusion: It is very important that you follow these 3 rules, but there are some other tips that will help you to improve the results.
MEASURE THE PROGRESS
The follow-up to successful weight loss can be more complicated than it seems. Focus only on weight that gives you the scale every day can be a misleading measure, which also causes unnecessary anxiety and that pull your motivation by land.
The scale is not the best option. It is possible that you want to lose fat, but scales also measure the muscles, bones and internal organs. Gain muscle mass is positive for your physical goal and health.
Therefore, the weight or BMI may be measures imperfect to measure your progress.
The loss of fat and muscle gain is a great progress, but it is difficult to check them just by measuring your weight. Therefore, the best way of measure the disappearance of the fat of the abdomen is measuring the circumference of the waist.
LIKE TO DO IT:
- By measuring tape around your body, slightly above your navel.
- Exhale and relax you.
- Ensure you of that the tape metric is tight, without compressing the skin.
- Ensure It is measured.
It compares the result with the following recommendations:
Excellent – Normal To high
Woman : Below 80 cm (80-88 cm) – Above 88 cm
Man: Below 94 cm (94-102 cm)- Above 102 cm
You encourage to get the objective of “excellent”, although not always is realistic. The people young can achieve it, but some people of medium age or older can be happy if get the objective of “normal”.
I suggest you measure the circumference of your waist and your weight before you start and then do it once a week. Write the result so that you can keep track of your progress. If you want also you can measure other areas of the body, buttocks, chest, arms, legs, etc.
It is also important that you have in mind that your weight can fluctuate from one day to the other, depending on stomach contents and fluids: don’t worry about changes in the short term, the important thing is the long term:
If you can, start the aim is check other important markers for health:
- Blood pressure.
- Blood sugar (blood glucose in fasting)
- Cholesterol profile (including good HDL cholesterol and triglycerides).
You better get these markers with this type of food, even before they get a significant weight loss. Re-check these markers after a few months, will be a highly motivated, check that your health also improves.
HOW MUCH IT WILL TAKE TO LOSE WEIGHT? (AND OTHER BENEFITS)
Can get weight loss of 2 to 4 kilos (sometimes more) in the first week, then the loss of weight will be constant.
I can personally lose 1 to 2 pounds per week for several weeks when I make this plan strictly.
If you are new in the diet, then it more likely is that those things happen quickly. How much more weight you have to lose, faster you will lose it.
During the first few days, you can feel a little strange. Your body has been burning carbohydrates for many years, and may need some time to get used to use fat as fuel instead.
Is called the “flu low in carbohydrates”, and usually tends to last few days. In my case I has lasted about 3 days. If add a bit of salt to your meals you will help to overcome these days, can for example drinking a cup of water hot with broth, you will notice improvement.
After this, most people say that they feel very well, more positive and more energetic. At this point, you have become a “fat-burning machine”.
Despite decades criticizing unreasonably to the fat, the low-carbohydrate diet also get to improve your health in many other ways:
- Blood sugar: Tends to lower in low-carbohydrate diets.
- Triglycerides: they tend to also download.
- LDL (bad cholesterol) tends to lower.
- HDL (Good cholesterol): tends to rise.
- Blood pressure improvement of how important.
In addition, low carb diets are more easy to follow than low-fat diets.
Conclusion: You may want to lose much weight, but each person depends on how quickly this will happen. Low carb diets also able to improve health in many ways.