What can I do to lose weight quickly? To lose weight quickly there are 3 things that are important for you to do. You have come to the right place. Be prepared to lose weight without feeling hungry.
The sad truth is that conventional ideas (eating less, running more) do not work in the long term. Count calories, exercise for hours every day and try to ignore your hunger? It is useless misery and it spends its valuable time and strength. This is the weight loss for masochists. Finally almost all gave up. That is why we are experiencing an obesity epidemic. Luckily there is a better way.
Underlined. Your weight is regulated hormonally. All that is needed is to reduce the fat storage hormone, insulin, and lose excess weight.
What Can I Do To Lose Weight?
You’re ready. We start. Begin at the top of the list (most importantly) and download everything you need. Click on the tips to read all about him. Maybe you just need a first tip?
1. Choose A Low Carb Diet
What can I do to lose weight fast? If you want to lose weight, you should start by avoiding sugar and starch (such as bread, pasta and potatoes). This is an old idea: for 150 years or more, there is an unlimited number of diets to lose weight based on eating less carbohydrates. What’s new are dozens of modern scientific studies that have shown that, yes, low carbohydrates are the most effective way to lose weight.
Obviously, it is still possible to lose weight with any diet: you only eat fewer calories than you burn, right? The problem with this simple suggestion is that it ignores the elephants inside: Hunger. Most people do not like “just eating less,” which is hunger forever. That is a diet for masochists. Sooner or later normal people will give up and eat, then the “yo-yo diet” will prevail.
Advantage of a low carb
The main advantage of a low carb diet is that they make you want to eat less. Even without counting calories, most overweight people consume far fewer calories in low carbohydrates. Sugar and starch can increase your hunger, while avoiding it can reduce your appetite to an adequate level. If your body wants to have the right amount of calories, you do not have to bother telling it. Then: Number of calories, but it is not necessary to count them.
A 2012 study also showed that people who follow a low carb diet burn 300 more calories per day, while resting! According to a Harvard professor behind the study, this advantage “would be the same as the amount of calories burned in one hour of moderate-intensity physical activity.” Imagine that: all the extra hours of exercise every day, without exercising.
Bottom line: a low carb diet reduces hunger and facilitates eating less. And it can even increase your fat burning at rest. Study after study shows that low carbohydrates are an intelligent way to lose weight and improve important health markers.
2. Eat When You’re Hungry
What can I do to lose weight fast? Do not be hungry. The most common mistake when starting a low-carb diet: reduce carbohydrate intake while still being afraid of fats. Carbohydrates and fats are the two main sources of energy in the body, and take at least one of them.
Low in carbohydrates and low in fat = Starvation
Avoiding both carbohydrates and fats causes hunger, cravings and fatigue. Sooner or later people can not stop and give up. The solution is to eat more natural fat until you feel satisfied. For example:
- Cream full of fat
- Olive oil
- Meat (including fat)
- Fatty fish
- The eggs
- Coconut oil, etc.
Always eat enough, so that you feel satisfied, especially at the beginning of the weight loss process. Doing this on a low carb diet means that the fat you consume will be burned as fuel by your body, as insulin levels of the fat storage hormone will be reduced. You will become a fat burning machine. You will lose excess weight without feeling hungry.
Are you still afraid of saturated fats? No fear of saturated fats is based on obsolete theories that are wrong by modern science. Butter is good food. However, do not hesitate to consume most unsaturated fats (for example, olive oil, avocados, fatty fish) if you prefer. This can be called a Mediterranean diet low in carbohydrates and also works well.
Eating when you are hungry also implies something else: if you are not hungry, you may not need to eat. When you perform a keto diet, you can rely on feeling hungry and full again. Do not hesitate to eat many times a day that is most suitable for you.
Some people eat three times a day and other times eat between meals (keep in mind that eating snacks often can mean that you will benefit by adding fat to your food to increase the feeling of fullness). Some people only eat once or twice a day and never snack. Whatever works for you. Only eat when you are hungry.
3. Eat Real Food
What can I do to lose weight? Eat real food. Another common mistake when eating a low carb diet is increasingly cheated by the creative marketing of special products with low carbohydrate content. Remember, low carbohydrate diets that are effective in losing weight should be based on real foods.
Real food is what humans eat for thousands or even millions of years, for example: meat, fish, vegetables, eggs, butter, olive oil, nuts, etc.
What can I do to lose weight? You should avoid special “low carb” products that are full of carbohydrates. This should be clear, but creative marketers do everything possible to cheat (and get their money). They will tell you that you can eat cakes, pastries, ice cream, bread and lots of chocolate with a low carb diet, as long as you buy your brand. They are full of carbohydrates. Do not be fooled.
What about low-carb bread? Be careful: if roasted with grains, it is not low in carbohydrates. But some companies still try to sell it to you as a low carb option.
Low-carb chocolate is usually full of sugar alcohol, which manufacturers do not count as carbohydrates. But about half of these carbohydrates can be absorbed, increasing blood sugar and insulin. The remaining carbohydrates end up in the large intestine, causing gas and diarrhea. In addition, each sweetener can keep sugar cravings.
Here are three examples to avoid:
- Atkins Cookie fairy tale
- Low carbohydrate low carb bread owned by Julian Bakery
- Dreamfields pasta scams (which will eventually result in a $ 8 million fine!)
These three companies are not unique. There are thousands of similar companies that try to trick you into buying your “low carb” junk food, full of starch, sugar alcohol, wheat flour, sweeteners and strange additives. Two simple rules to avoid this garbage:
- Do not eat low carbohydrate versions of carbohydrates, such as cakes, bars, chocolate, bread, pasta or ice cream, unless you DO NOT KNOW the ingredients (maybe do it yourself).
- Avoid products with the words “clean carbohydrates” in them. That is usually a way to cheat you.
Focus on eating with good quality, real food that is minimally processed. Ideally, the food you buy may not have a list of ingredients (or it must be very short).
It is important to remember that there is no quick improvement in weight loss. The best way to achieve and maintain a healthy weight is to eat nutritious and balanced foods. This should include 10 servings of fruits and vegetables, good quality protein and whole grains. The method that has been explained will be even faster if you exercise at least 30 minutes every day. So, if you have done the 3 important things above then you no longer need to ask; What can I do to lose weight, right?