CUT BACK ON SUGAR, LIFT SMALL WEIGHTS, AND 5 OTHER SIMPLE TRICKS TO SHED THE POUNDS

According to scientific studies, there are three important tactics in terms of weight loss:

• Reduce your appetite significantly
• Improve your metabolic health
• Cause fast weight loss without leaving you hungry

How Fast You Will Lose Weight

These simple, but effective tricks will help you lose 5-10 pounds per week on average, whereas there are individuals who managed to lose more in the first week. Generally, it all depends on how much weight you want to lose.

The more weight you need to lose, the faster you will lose it. So, this is encouraging news for people who are overweight and obese.

Moreover, in a weight-loss content, people who are obese have an advantage over those who weigh less since they are able to lose weight fat much more quickly. Therefore, contests such as “The Biggest Loser” are based on weight-loss percentage to keep a track on the process, rather than counting the lost pounds.

What to Expect

In the beginning, you may feel strange since your body has been burning refined carbs for all these years, and it needs some time to get used to burning fat for fuel instead. This process is called “low carb flu” and it lasts only a few days. You can add some sodium to your diet such as dissolving a bouillon cube in a cup of hot water and drinking it.

Then, most people start feeling very good, energetic and positive. Here you have officially become a “fat burning furnace”.

The low-carb diet improves health in many other ways, including:

• Reduced blood sugar levels
• Reduce triglyceride levels
• The bad cholesterol is decreased
• The good cholesterol is increased
• Blood pressure is significantly improved

Cutting Back on Sugars & Starches

Refined simple carbs stimulate the release of insulin which is the main storage hormone in the body. When insulin is lowered, fat easily goes out from the fat stores and the body starts burning fats instead of carbs.

Lowered insulin stimulates the kidneys to eliminate excess sodium and water of the body, which reduces bloating and water weight.

Furthermore, you can even lose up to 10 pounds in the first week of eating this way, in body weight and water weight. Reduce the carb intake, lower your insulin and automatically you will start eating less without feeling hungry all the time.

Eat Protein, Fat & Vegetables

Eating plenty of proteins will speed up your metabolism by 8- to 100 calories a day. Moreover, high-protein diet can reduce the obsessive thoughts about food by 60%, reduce late-night food cravings by half, and keep you full for a longer period, which results in 441 less calories per day.

Top Protein Sources:

• Meat- chicken, beef, lamb, bacon, pork etc.
• Fish & Seafood- salmon, tuna, trout, cod, lobsters, shrimps etc.
• Eggs- omega-3 enriched or pastured eggs

Low Carb Vegetables

You can eat as much as you want:

• Greens- lettuce, spinach, collards, chard, kale, mustard greens etc.
• Bok Choy, cabbage or sauerkraut, brussels sprouts, broccoli, cauliflower
• Herbs- parsley, basil, cilantro, thyme, rosemary etc.
• Mushrooms
• Okra
• Celery
• Radishes
• Bamboo shoots
• Sea vegetables, Nori, other seaweed
• Asparagus
• Avocado
• Fennel
• Green beans and wax beans
• Peppers, green bell peppers, red bell peppers, jalepano peppers
• Cucumbers (or pickles without added sugars)
• Summer squash & zucchini
• Scallions, green onions, onions, leeks
• Eggplant
• Tomatillos
• Artichokes
• Show peas/snap peas/pea pods
• Turnips
• Pumpkin
• Spaghetti squash
• Carrots
• Rutabages

Fat Sources:

• Coconut oil
• Avocado oil
• Olive oil
• Real butter
• Tallow

Take a Cheat Day Once per Week

You can take one day off and eat more carbohydrates. However, make sure you consume healthy carb sources such as quinoa, brown rice, oats, fruits, sweet potatoes etc. Do this only once per week.

Lift Weighs 3 Times Per Week

According to studies done on low-carb diets, you can gain muscles while losing considerable amounts of body fat. You can speed up the fat-burning process and prevent slowed-down metabolism.

Other Quick Weight Loss Tips

• Drink more water. According to a study, drinking water half an hour before meals can suppress your appetite and help you eat fewer calories and lose 44% more weight. Also, it will slightly speed up your metabolism.
• Eat a High-Protein Breakfast. Studies have found that people who eat high-protein foods for breakfast, such as eggs, feel more full in the next 36 hours and lose up to 36% more weight.
• Eat Viscous Fiber. Viscous fiber supplements such as glucomannan can stimulate the fat-burning process, especially that around the belly area.
• Drink Coffee or Tea. Both of these beverages will boost your metabolism.
• Choose weight loss friendly foods. There are foods which are very beneficial for the weight-loss process.
• Use smaller plates. Studies have also shown that using smaller plates can help you eat less.
• Sleep better. Lack of sleep is directly connected to weight gain and obesity. Therefore, make sure you get enough sleep.