26 Kasım 2016 Cumartesi

How to Lose Weight Fast: 3 Simple Steps, Based on Science

A number of methods can be used to lose excess fat.

Nevertheless, most ways make you stay hungry for all day long eventually make you unsatisfied.

As a result, you will quit very soon and alter your plans.

The plan we are offering eventually will make you:

* Eat less food eventually.

* Lose excess weight and not stay hunger for all day.

* Simultaneously, increased metabolic stability.

You may find 3 step program below:

1. Decrease you intake of Sugars and Starches

It is important to note that decreasing intake of sugars and starches is vitally important.

Taking these aforementioned foods will increase supply of insulin – essential fat storage hormone in the human body.

Decreasing intake will lower insulin level in the body and will help you to get rid of additional fat. Moreover, excess sodium and water will be reduced as a direct result of dropping insulin.

Therefore, it is not a surprise that you may lose up to 10 pounds (might be even more) at the end of first week by using this program.

The graph below describes the experiment of low-carb and low-fat diets in overweight women.

Participants of low-carb diet have eaten until having full stomach, on the other hand, low-fat group have been restricted for having more food.

It is not a secret that lowering insulin will gradually make eat less and reach your goals which is losing weight.

Note: Completely removing sugars and starches, will decrease insulin level significantly and might have other side effects.

2. Consume Protein, Fat and Vegetables

In your daily foods, you should carefully consume food that are source of healthy protein, fat and low-carb vegetables. Therefore, meals have to be constructed by considering these facts and automatically will help you to reach 20-50 carb intake.

Usually, you get your protein from three different sources with starting meat (beef, chicken, pork, etc) , fish and seafood and eggs.

Eating sufficient amount of protein daily will boost metabolism. In 60 percent of cases, increased protein intake will make you think less about the food and prevent you having snacks during the bed time with having feeling of full stomach.

So, if you want to lose weight, without a doubt, consume protein more:

* Broccoli

* Cauliflower

* Spinach * Kale

* Brussels Sprouts

* Cabbage

* Swiss Chard

* Lettuce

* Cucumber

* Celery

Don’t be hesitant for having these vegetables in your meal plan, you may eat 20-50 net carbs for a day.

Fat Sources:

* Olive oil

* Coconut oil

* Avocado oil

* Butter

* Tallow

We suggest you to eat 2-3 meals per day, if it is not enough, you might add 4th meal.

There is no need for worry for eating healthy food, you cannot sustain both low-fat and low-carb diet at the same time and following it will make you fail sooner.

Additionally, recent researches state that saturated fat is not linked with heart disease at all.

Note: Consider having foods from these three sources: protein, fat and vegetables in your meals. It will lead you suggested carb level intake of 20-50 gram.

3. Hit the gym 3 times at least.

In this program, it is not a must to lift weights. However, we do suggest you to lift three or four times in a week.

First, warm-up your body and it should followed by lifting weights.

It is not important to bench press 225 pounds. If you are a new to gym, ask for advice.

By working out you will able to prevent your metabolic rate to go to down which is caused by losing weight.

Some studies suggest you even might increase your muscle while performing exercises.

If you are not keen on lifting, then, you might switch to some cardio activities which are running, jogging, swimming.

Note: Lifting is important in your program, if you cannot perform, replace it by cardio.

Optional – You might have a cheat day in a week

By saying cheat day, we mean that you may eat more calories on that day.

However, you should still stick to healthier sources of foods.

It is important to note that you are allowed for only day and not have more cheat days in a week.

Bear in mind that, you might not have a cheat day if you want so. However, they might help you to regulate some fat burning hormones such as leptin and thyroid.

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