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3 Simple Steps To Lose Weight – Based on Science

There are many ways out there to lose weight rapidly, but very few to do so both quickly and effectively. If you’re not made of stone, it will be extremely difficult to force your body to eat less, exercise more, and achieve this on your own. There are several key ways to help you achieve weight loss through natural changes, that are not going to cost you a lot in the way of hunger. It is difficult using crash diets to achieve real weight loss without being hungry the entire way. If you’re hungry when trying to lose weight, you will ultimately fail and gain much of it back when you try to revert to a diet you can maintain over a longer period.

Step 1 – Cutting Down on Starches and Sugars

The first step to any weight loss is to remove sugars and starches. These are sources of significant carbohydrates, which are turned into sugars in our body. This causes a boost in insulin production, which causes you to store more fat. Lower levels of insulin actually make it easier to burn fat that’s been stored in your body. It’s fairly common to lose around 10 pounds of fat within the first week or so of cutting out starches and sugars from your diet, typically lost through both water weight and stored fat. The graph below shows the difference between cutting fat, and cutting sugars/carbs out of your diet.

Low carb vs Low Fat

There are numerous reasons for this difference seen between the groups, however, once you start cutting carbs you aren’t necessarily impacting your hunger. You actually are just decreasing your sugar intake, insulin production and eating until you’re full. Groups trying to cut fat try to reduce calories overall, and oftentimes feel hunger as a result.

 

Step 2 – Eat Fat, Protein and Vegetables Regularly

For your meals during the day, with the exception of breakfast perhaps, it’s advisable to have one source with fat, one source with protein and a serving of vegetables as well. The protein and fat are sometimes coupled, for instance with a steak, but this allows you to construct a carbohydrate intake of 20 to 25 grams per day. Several studies have shown that diets high in protein actually help reduce your hunger and increase the feeling of your stomach “shrinking” when you are regularly eating less. That helps you to stick to your diet and achieve results. Low carb vegetables you can add to meet this requirement include things like kale, spinach, cauliflower, lettuce and cucumber.

 

Step 3 – Do Weight Training 3 Times Per Week

Weight TrainingWhile it’s true you don’t need to exercise to lose weight, it certainly helps a lot. You will generate better results if you’re also regularly exercising, particularly exercises that build muscle. Muscle helps oxygenate your blood, enabling for easier transport of stored fats to be consumed. It also increases your body’s metabolism. This helps combat a major problem with weight loss, where dieting actually slows down your metabolism typically.

It’s not necessary to count calories in order to lose weight. Simply by switching to a higher protein and lower carb diet, and adding some weight training to your routine, you can achieve significant weight loss over the long term. You can even switch back to carbs one a week, as long as you ensure you’re getting those carbs from a healthier source, such as rice, beans, or other vegetables.

Get Gym Lose Weight

Four Seriously Effective Ways to Take Control of Your Waistline

If like most people you’ve in the past experienced points where you need to lose weight quickly, whether going on vacation or to a social event or to a wedding.  If this has been you, there are some simple ways to lose five or maybe even 10 pounds within just a week.  Even though I’ve always been a true believer that trying to lose weight fast can be quite difficult on your body, there are certain ways to do so in a healthy manner.  These are tricks that your body will actually respond to and modify your weight as a result.

You need to remember that these are not going to be a list of long-term strategies designed to help you lose weight permanently, rather they are meant for short-term needs and should be used sparingly.  You always want to think about losing weight as a long-term goal, and not something to do as part of a crash diet frequently.  Having said that, we have accumulated for effective and easy ways for you to achieve this kind of rapid weight loss just in time for an event or social gathering.

Control Your Intake of Water

Four Weight Loss Tips for A Week of ChangeSo let’s start out with a very easy trick, controlling how much water you take in.  What difference is that you have a schedule on Saturday that requires you to go to an event, all of these tips will be based upon a weight loss from the Sunday previous.  The first thing you want to do on that Sunday is starting to drink water, 1 gallon or more per day.  This will cause you to go to the restroom often, but that’s precisely what it is designed to do.  You’re tricking your body into believing that you have an abundance of dietary water sources, say from fruits, and to increase your metabolism as a result.  Fruits and vegetables naturally increase your metabolism through their influence on your body chemistry.

After this you want to keep drinking this heavy amount of water, working her way up to 2 gallons per day, and then by Friday afternoon stop drinking water nearly entirely.  Your body will actually shed all the water weight you put on within as little as 24 hours.  This is a very temporary solution but is a really easy way to shed some fat quickly.

Changing Your Electrolyte Intake

**Note: It’s important to consult with a doctor before diving into modifying your body’s electrolyte balance**

Electrolytes are known to cause water retention, sodium and potassium being the biggest two culprits.  Starting the Sunday prior to the week of your diet, you need to increase your sodium intake.  This means that you put salt on everything, doing this all the way through Thursday.  Lastly on Thursday will lower your salt intake back to normal and then begin to increase your potassium intake.  Water retention is actually caused by sodium in our bodies, whereas potassium helps keep muscles functioning properly.  Mineral waters are a good additional source of sodium.

 

Control Your Carbohydrate Levels

Many people have probably heard that reducing your carbohydrate intake will help you to lose weight quickly.  Practically everyone is tried a new carb or low-carb weight loss method at some point, and are familiar with is how quickly you will lose weight doing so.  Your body will actually store carbohydrates as glycogen in your muscles and liver. It makes sense that the fewer carburetors you eat the less your body will be able to store glucose.  Once you begin your week on Sunday, you need to eat foods that are high in protein and fat loan carbohydrates.  Eating this only throughout the entire week until your planned event on the weekend.  Goal is to eat at least 1 g of protein for every pound of bodyweight.

Since you’re reducing the level carbohydrates read every day, going to have to supplement the loss of glucose energy through different proteins.  This process is known as: gluconeogenesis.  As always your gain of protein to support typical level protein synthesis you need, which is used in your brain and central nervous system, corridors are not necessary.

Start Cutting Out Your Stored Glyogen

On average people’s bodies will contain severely 500 grams of glycogen.  Every single gram of glycogen also store 3 g of water approximately.  Doing a little bit of math we figure out that the average person has about 5 pounds of additional weight tied up in the glycogen.  Once you deplete your glycogen stores it’s an easy way to lose five or so pounds the first week.  And yes this is definitely possible to do a single week’s time.  Firstly you’re going to have to commit to doing exercise daily with a high intensity, training every single muscle in your body.  This might sound like too much, but the reality is that losing weight in a single week is very difficult.

There is a difference between aerobic and anaerobic exercises, this difference is critical for this to work.  Depleting the glycogen stores, requires incorporation of anaerobic exercise into your fitness schedule, which is typically not much of a deal breaker.