Want to Lose Weight Fast? These Science-Backed Tips Can Help You Lose Weight Fast and Sustainably
Is your obesity disturbing your life? Are everyday tasks becoming difficult being overweight? I have a solution to regain your confidence. Your desire of looking good in your favorite clothes can be a reality. Follow this simple roadmap to lose fat fast. This is a blueprint to get the body you have dreamed of.
Requirements: Willpower, willingness to achieve your desired physique, a little discipline. No prior experience is needed, it is specially made for a complete beginner.
It’s a tried and tested formula to help you lose maximum weight fast without extreme dieting or intense workout sessions. This article will be your complete guide on How to lose weight fast Naturally and Permanently, believe in yourself, and go all-in, rest assured you won’t regret it later.
How To Lose Weight Fast Naturally And Permanently In 3 Simple Steps
Things get difficult, you start to feel low, and you get tired faster. Well, you are not alone, I have been through the same stuff, and there are millions of people living that way. They are not happy with what they are and the great thing is they don’t want to change it.
I decided no more, and I have to change myself, so I started reading, I got certification in nutrition and training. First I worked on myself and changed my entire body within a span of 1 year. I was fat and was tired of it, I lost 98lbs in one year, you can do too.
I am in fitness for the last 11 years, I have trained and changed hundreds of clients’ bodies and helped them achieve their desired physique. So I decided to start a website as I am aware there are a lot of people struggling to lose weight.
Say No More to your excess body weight, and dive in to be the best version of yourself.
Now that you know your maintenance calories, you are all set to start your journey. We will start by cutting 200 calories from your maintenance calories. i.e your maintenance calories are 2000, we will cut down 200 from this and now you will need to eat 1800 calories in a day with the below given simple method.
1. Cut back on refined carbs
Refined carbohydrates are your worst enemies. It plays a huge role in terms of adding fat to your body. cutting down starches and sugar is one way you can lose weight fast by replacing them with whole grains. You can have low-carb meals or add complex carbs to your diet.
Replacing refined carbs with complex carbs keeps you full, and your hunger levels go down. Which makes you eat fewer calories.
If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.
With a low-carb eating plan, you’ll utilize burning stored fat for energy instead of carbs.
Reducing refined carbohydrates may help curb your appetite, lower your insulin levels, and help you lose weight.
But the long-term effects of a low carb diet are not yet known. A reduced calorie diet could be more sustainable.
2. Eat protein, fat, and vegetables
Eating high-protein meals helps you lose weight faster as your body burns more calories to break down protein in your body.
Fats are essential for your body to function properly, so you should have healthy fats in your meals and avoid saturated fats.
Vegetables are a great thing to add to your meals, as they are full of anti-oxidants and due to being dense, they keep you full for longer. Eating green vegetables will speed up your weight loss process.
You lose weight when you eat fewer calories than the calories you burn. Extreme dieting can be harmful so in order to achieve that goal you should add one or two activities to your daily routine. Small changes make a big difference.
Use stairs more often instead of the elevator, and walk more instead of taking your car everywhere. Play any sports game or outdoor games.
What about calories and portion control?
Calories counting is a good option for some however not the best for everyone as it is not easy to keep track of it every day. So to make it easy you can make small changes and it will automatically put you on low calories diet.
Use smaller plats and have 5-6 small meals with 2 meals for snacks and 3 for main meals one before you sleep. Always consider having more protein-rich food, healthy fats, and low carb and vegetables.
How many calories are in protein, carbs, and fats?
- 1 gram of Protein has = 4 calories
- 1 gram of Carbohydrates have = 4 calories
- 1 gram of Fat has = 9 calories
High protein Sources Are:
- Meat: Chicken, mutton, turkey, lamb
- Fish, Crabs, Pork, Prawns, trout
- Plant-based protein: beans, legumes, quinoa, tempeh, and tofu
- Vegetarians: Cottage cheese, soya chunks, legumes, beans, chickpeas, etc.
- Supplement: Whey Protein Powder, Plant-based Protein Powder.
Healthy Fat Sources Includes:
Healthy fats are important for your body to function properly, so do not be afraid to eat healthy fats.
- Olive Oil, olives, avocado oil, mustard oil, and coconut oil (in moderation)
- Plan almonds, peanuts, cashew, hazelnuts, chia Seeds,
- Peanut butter, almond butter.
Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great choices for including in your eating plan. Nuts, seeds, olives, and avocados are delicious and healthy additions, as well.
When you are losing weight you should be on a high protein diet and low carb and fat diet. Earning more protein helps your body burn more fat because our body needs more energy to digest protein.
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1. How Weight Loss Works
Each activity you do burns energy, and each thing you eat adds energy to your body. It is all calories, everything has some amount of calories. And your body has a limit of calories to consume to stay the way you are as per your weight and height.
i.e, your weight is 150lbs and your body needs 2000 calories per day. so the 2000 calories are your maintenance calories, if you consume 2000 calories every day, you won’t lose weight nor you will gain weight, You will stay the way you are.
However, if you consume 200 fewer calories and consume only 1800 calories, then you will be in a calories deficit and your body will start to lose weight. and the same way if you increase 200 calories and consume 2200 calories your weight will start to go up.
Instead of going into technicality, I am keeping it simple to understand everybody. In short, if you want to lose weight, doesn’t matter what you eat, you just need to eat a little less than you were eating regularly.
Obese people usually eat a lot more than their actual maintenance calories. like your body required 2000, but you are consuming 3000-4000 calories. It happens because of your food choices.
We will discuss the food choice below. this is the basic understanding of how weight loss works.
Important Tips For Better Results
In the weight loss, you majority need to keep the track of your diet, activity, and rest period.
- Drink More Water at least 4-5 liters a day.
- Avoid Saturated fats, like dairy products. Oily things.
- Cut Down Sugar, you can consume 30g of sugar a day. More than that is harmful.
- Avoid packaged food, snacks, cookies, crackers, sweets, candies, and chocolates.
- You can have Dark chocolate in limited quantities.
- Have healthy fats, peanut butter, almond butter, nuts and dry fruits, olive oil, etc.
3. How to Set Your Weight Loss Goal
Before starting your journey of weight loss, you need to have a basic idea of the desired destination. What do you want to achieve or how much weight do you want to lose or what do you want to look like. Keep a picture in your room of your desired body. Watch it every morning for motivation.
If you want to lose weight then decide your desired body weight where you want to reach it. This way you can be more proactive to reach your goal.
Weight loss is easy if you are consistent enough, so we have learned that you can lose weight fast as a beginner just by following the 3 steps method. 1, Cut down refined carbohydrates and have complex carbs. 2. Eat more protein, healthy fats, and vegetables as they help you speed up your weight loss and get you faster results, last but not least. 3. Move your body, adding any type of physical activity helps you lose weight faster without being hungry or extreme dieting and high-intensity workout sessions.
Reaching a weight loss plateau can be frustrating, but it’s a common
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Losing weight can be a daunting task, but with a little planning