You have been used many methods to lose weight, but on a serious note, it is really very hard to stay consistent on the diet plans and exercises. I have seen people, using different ways and techniques to lose their weights but most of the time they do not get the desired results but get unsatisfied at the end and quit. In today’s section, we are covering the most demanding topic ‘How to lose weight with 3 scientific techniques’. These techniques are proved to be effective in losing weight fast than the other methods. So try these tips and give some time to read and experience this.
‘How To Lose Weight Fast With 3 Scientific Techniques’
Many of you might face difficulty in exercise and dieting because to do the diet without having strong will power, only makes you weak and to give up on it. Here we are giving three ways which will help you out in increasing your metabolic work, reducing your appetite and make you lose your weight without feeling hungry. This three points should be considered and maintained in doing any exercise or dieting. So we are starting the topic with three-step plans, have a look below.
Step 1: Avoid Carbs – Cut the amount of Sugar and Starch
This is the first important step that lowers your appetite. When you stop taking carbs our body start to pick energy from the stored fats. And instead of burning, your fats will get converted into energy and you will start losing weight
Other than this, it benefits the body as it reduces the level of insulin. Once the insulin level gets down the body ema the kidney to remove excess sodium and water out of the body. Oing the extra water, instead of getting stored in your body, released out of the body and then help to reduce the weight. Maybe you know this or maybe some of you are unaware of the acting hat excessive water if gets stored in your muscles or body cells, can increase your weight and cause problems like swelling of that part (where it gets stored).
If you stop taking carbs, you will lose the weight up to 10 pounds within the first week. And it is amazing. We are adding the graph here to compare the diet of low fats an low carb diet in obese and overweight people. Check it out.
Those who take a low carb diet, do not feel hungry and maintains a lesser weight than those who are restricted to some calories and take ow fat diet which makes them feel hungry and unsatisfied.
The level of carb in your diet is recommended low at the level of 20 to 50 grams just not more than this
So stop taking the carbs and remove sugar and starch from your diet and put it at the priority if you really want to lose your weight effectively.
Summary of Step 1
Low carb food helps you to lose your weight by removing extra water out of our body and makes your body up to take stored fats and convert it into energy. So simply you can say that removing starch and sugar from your diet lowers the insulin level, lower your appetite and makes you feel light even in the first week.
Step 2: Take Proteins, Fats, and Vegetables
Manage your diet in a way that it is sufficient in proteins and it must have some fats sources. The vegetables used in your diet must be of low carb and the diet must not have carbs level more than 50 grams. We are guiding you properly which sources you can get from what type of food. So learn this and consider this very carefully.
Firstly we will tell you the protein sources. So here they are.
- You can have chicken meat, beef, lambs and pork as a protein source
- In seafood we have fishes Salmon, Shrimp, and trout, etc. some other seafood is also can be a major source of protein but it is preferred to learn properly about that before taking it.
- Take eggs with the yolk. It will fulfill the protein need p[roperly.
Benefits of Taking Protein
You should have an idea about what you are taking and what this is giving to you. So look at the benefits of protein in the diet. Once you take a protein diet it helps to enhance the metabolism system. It starts working with greater efficiency by metabolizing nearly 80 to 100 calories per day. This helps to reduce midnight cravings and on and off food desire which gives your stomach a break and keep the energy in the metabolism process. On researches, it has found that taking protein In diet reduces the cravings and desires of snacks up to 60% and keeps the metabolism high and makes you feel full.
Low Crab Vegetables – Sources
Do not take tension being a vegetarian your weight should be in control and maintain. So do not panic and eat the low carb vegetables that fulfill your desire of hunger and keeps your weight normal or maintained. We are presenting the list of vegetables that are low in weight and helps you to reduce appetite. Make your palate decorate with all these vegetables.
- Brussels sprouts
- Swiss chard
- Bell pepper
- Green beans
- Brussels Sprouts
And many others are available in the market. Maintain a diet that is full of proteins and low carb fats so to have this arrange a plate with meat and mentioned vegetables. This fulfills all the needed vitamins and nutrients which a body needs to be healthy.
Fats in Diet – Sources
Here we are presenting some sources of fats, you need to take in your diet.
- Olive oil
- Coconut oil
- Avocado oil
These are sources of fats you can take p to fulfill your hunger.
Try to have some 2 to 3 meals a day, but in case you find yourself hungry in the afternoon you can take a 4t meal but of low sugars. O not forget that you are required to maintain your palate, low in carbs and full of proteins. This is necessary to keep you fit and healthy.
Summary of step 2
arrange the meal with a source of protein, fats, and low carb vegetables. This will make your metabolism to work faster and will lower your appetite. In the end, you will feel light and healthy.
Step 3: Some Lifting exercise – 3 Times a Week
well, it is said that having Harsh and exercise will make you slim and smart. But I do not believe this. According to scientific research, it is not a must to go for exercise but recommended to keep your body working and going on actively. You should try to go to the gym or do exercise at home at least up to 3 times a week or 4 times a week.
Do some warm up to make your body muscles work properly and then lift some weight.
This is recommended because once you start lifting up some weight it keeps your metabolism working fast, and burns a lot of calories as well. if you are new to this then ask your trainer to guide you accordingly and if you do not want to lift up some weight then you are preferred to go for some Cario exercises like then go for jogging, do some walk, swimming or running, or even cycling is preferred.
Summary of Step 3
Exercises keep your body working and do not let your metabolism to slow down. To maintain a healthy body is not that much easy but once you start working over it with determination then things become easier and smooth. It is best to do some of the weight liftings, try to accept some challenges and if not then you should try at least cardio exercises.
Healthy Carb Re-feed (Optional)
Well, it is nearly impossible to wait for everything at once so you can have one day off and take the healthy card fee like rice oats, potatoes, and sweet potatoes. But keep in mind once you start taking this much high carb for more than a day in a week then you will not get the desired results, you have been working for. It is important to maintain your diet balanced with low carb food but if you can’t stick on this then have some carb food a day in a week.
It is to notify that cheat meal of carb food helps to energize some fat burning hormones, for example, leptin and hormones of the thyroid. Taking carb food will increase your weight again, even if you are having one cheat day. But nothing is to worry more about because this weight will be off excessive water which will balance out if you maintain your regular low carb diet plan with the required amount of proteins and fats for the rest of the week.
To have one ay cheat meal or meal with high Carb vegetables is fine and even acceptable. It does not interrupt the diet plan much but also boost some hormones that help in burning fats. So it is an option you can have it if you want. But do remember not to exceed the limit of one day.
Tips to Lose Weight More Earlier
So here are the tips that make your result of the above-given plan, more effective and fast. Focus o the following g tips these are easy to carry and handle. Have a look.
Healthy protein Breakfast. Day start with breakfast so will start it with high protein breakfast. It reduces the craving for more food and reduces the calories intake as well.
Avoid sugar intake – avoid of drinks. O not take in more sugary drinks. Try to avoid all soft drinks to reduce weight and try to take low carb food. Do not take more juices of fruits and other sugary products.
Water Intake. Set a time to take in water. Do not drink water after the meal. Try to drink water before half an hour of the meal and put a gap of half an hour (at least) after having the meal. It has been seen over researches that the practice of taking water half an hour before meal reduce the weight 44% in 3 months.
Weight loss – friendly food. It is recommended to choose the food that is friendly to lose weight. There are many things that are friendly in weight loss but are tasty and full of healthy nutrients and vitamins.
- Leafy greens
- Cruciferous Vegetables
- Lean Beef and Chicken Breast
- Boiled Potatoes
- Beans and Legumes
- Cottage Cheese
- Apple Cider Vinegar
- Chili Pepper
- Some fruits
- Chia seed
- Coconut oil
- Full fat yogurt
Soluble Fibers. To lose weight eat some soluble fibers this will help you to reduce fat in the belly area.
Take in Tea and coffee. You know caffeine in tea and coffee reduce the weight by enhancing the metabolism activities. So take in coffee as much as you can, only if you are tea or coffee lover
Eating manner. It is recommended to eat food slowly, it reduces the weight as well by activating some weight reducing hormones
Weight check. Try to record your weight every day. It will keep you determined and passionate.
Night sleep. Studies have shown that those who stay up late at night are more likely to gain weight. Do not stress yourself and try to have a nap of 6 to 8 hours normally at night. Do not stay awake late and not just stay sleeping all the time. maintain a balance here as well.
Here I would like to stay, focus on the main three steps and follow these to make the results more efficient and fast. It is not important to follow all these mentioned points but this is for sure that practicing all these steps will give you results within a month and you will start feeling healthy and better.
How Much Weight Can You Lose Using The Above Tricks Tips?
Well, it is said that if you follow the abovementioned tips strictly, you can have your weight, less from 5 to 10 pounds a week. And to be honest this is really amazing to lose up to 4 kg in a week. Do not skip the diet, do not eat more, keep your appetite try to do exercise and focus on the other important tips as well.
It will make you feel strange at the start but then your body will accept it and will become used to it. Because since the years you have been burning heavy carbs but now you will get your fats to start to burn instead of carbs. This will make you uncomfortable (maybe ) but it is recommended to stick on it and focus on your goal. Because after a few weeks you will feel better and nothing will remain strange.
Benefits of low Carb Food Other Than Losing Weight
- Well, there are many other benefits that low carb food gives. See the following some beneficial sides.
- As it controls the insulin so it controls the sugar level. Do not let you become a diabetic patient.
- Blood sugar and triglycerides lower down up to the safe level.
- It helps to maintain the cholesterol level, hence avoid the heart problems and keeps you safe from the major life taking phenomena that is ‘heart attack’.
- Blood pressure remains at a good level.
Exceptional Cases – Do Not leave The Food- o Not starve.
It has been found that many people who are suffering overweight situation are not just having fats or extra calories, but there are many serious diseases related to it. So it is highly recommended to those not to starve directly without asking for advice from the doctor. If you do not consult with your doctor it may harm you or give you adverse effects.
Secondly, mark it on the note that these kinds of plans will make changes in your body system. So if you think your body is not competent enough to strive the sudden change of environment then do not enforce this over you. Share it with your doctor and ask him for suitable advice because this will change our hormonal conditions and will force your body to lose weight. Even if this is not difficult for normal bodies but still we do not want to put your lives in danger.
Conclusion of The Whole Discussion
The mentioned tips and steps will help you to reduce your weight drastically. It will lower your appetite and hunger, but you will remain satisfied, and then you will become able to lose weight 3 to 4 times more than by practicing other ways of taking low fat or low calories food. This will let you eat healthily, keep you healthy but constantly you will see the results as well. the promises are not fake but only depends on your commitment. We have given you ideas and steps along with optional measures so it is up to you how you take this and how do you follow this.
This was all about how you can lose your weight by following just 3 simple steps. I hope this article will help you in maintaining your weight and you will feel better, lighter and healthier once you start practicing the mentioned techniques. Let us know about your experience by writing in the comment sections and you are also welcome to give recommendation or tips (if you want to add any). We appreciate your concerns. Thank you for your time. for more healthier and informative content visit our site and if you find this helpful then share this with your friends and family to help us grow. Stay connected. Stay tuned. Take care!