• How to lose weight fast? See the 5 simple steps supported by research



      Although there are endless diets, supplements and meal replacements that claim to provide rapid weight loss, most do not have any scientific evidence.



      How to lose weight fast? A question that anyone overweight asks themselves, except those of you who don't mind.
      However, you should be aware that gaining weight is not only related to appearance, but also to a number of health problems.
      Therefore, it is necessary to find an answer to the question - "how to lose weight?"
      There are different ways to lose weight very quickly.
      These strategies include exercise, monitoring calorie intake, periodic fasting, and reducing the number of carbohydrates in the weight loss diet.
      Here is a simple 5-step plan for fast weight loss, supported by research.

       1. Reduce carbs
      The most important part is to reduce sugars and starches (carbohydrates).
      Refined carbohydrates are highly processed foods that no longer contain fiber and other nutrients. These include white rice, bread and other pasta.
      These foods are digested quickly and converted to glucose very quickly. Excess glucose enters the bloodstream and provokes the hormone insulin, which promotes the storage of fat in adipose tissue. This contributes to weight gain.
      Therefore, if you are really interested in "how to lose weight", reducing carbohydrates is one of the things you should do.
      Where possible, you should replace processed and sugary foods with healthier foods that include:
      whole grain rice, bread and pasta instead of white rice, white bread, etc.
      fruits, nuts and seeds instead of snacks with a lot of sugar (donuts, waffles, croissants, etc.)
      herbal teas and water instead of carbonated drinks with high sugar content
      smoothie with water or milk instead of fruit juice
      When you do, your sense of hunger decreases and you end up consuming far fewer calories.
      If you have heard of the keto diet, it is on this principle, but it is very low in carbohydrates.
      Another widely popular eating plan among people who want to lose weight fast is the so-called LCHF diet.
      Another benefit of reducing carbohydrates is that it then lowers insulin levels, causing your kidneys to expel excess sodium and water from your body. This reduces swelling and leads to weight loss.



      2. Try periodic fasting
      Periodic fasting is a diet that includes regular short-term fasting and consumption of food for a short period of time.
      Several studies indicate that intermittent fasting, which lasts up to 24 weeks, leads to weight loss and rapid weight loss in overweight people.

          The most common methods of intermittent fasting include the following:
      Alternate Day Fasting (ADF): The basic idea is to fast one day and then eat what you want the next day. you have the right to eat about 500 calories on an empty stomach, or 20-25% of your energy needs.
      The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and limiting your daily meal period to 8 hours, for example from 1 to 21 hours. Then fasting for 16 hours.
      Diet 5: 2: With these methods, you consume only 500-600 calories on two non-consecutive days of the week, but eat normally for the remaining 5 days.
      On days when you can eat, it is best to eat healthy food, such as in the Mediterranean diet. Try to avoid overeating, the main goal is to find an answer to the question "how to lose weight?".

      3. Eat protein, fat and vegetables
      Each of your meals should include a source of protein, fat and low-carbohydrate vegetables.
      Protein can regulate appetite hormones to help people feel full.
      This is mainly due to a decrease in the hunger hormone ghrelin and an increase in the satiety hormones peptide YY, GLP-1 and cholecystokinin.
      When it comes to how to lose weight, protein is the king of nutrients.
      This has been shown to boost metabolism and burn 80 to 100 calories a day.

      Protein sources
      • Meat: beef, chicken, pork, lamb, etc.
      • Fish and seafood: salmon, trout, shrimp, etc.
      • Eggs: Whole eggs with yolk are best.

      • Low carbohydrate vegetables
      • Broccoli
      • Cauliflower
      • spinach
      • tomatoes
      • cabbage
      • Brussels sprouts
      • cabbage
      • Lettuce
      • cucumber

      Don't be afraid to load your plate with these low-carb vegetables. You can eat huge amounts of them without exceeding 20-50 net carbohydrates per day.
      But if you have a thyroid problem, some of them are not suitable for you, so look at Hashimoto's weight loss diet.

      Sources of fat

      • Olive oil
      • Coconut oil
      • Avocado oil
      • Butter

      Eat 2-3 times a day. If you are still hungry, add a fourth meal.
      A diet based primarily on meat and vegetables contains all the fiber, vitamins and minerals you need to stay healthy.

      4. Control your stress levels
      Stress triggers the release of hormones such as adrenaline and cortisol, which initially reduce appetite as part of the body's fight or response.
      However, when you are under constant stress, cortisol can stay in your bloodstream for longer, which will increase your appetite and start eating more.
      Cortisol signals the need to replenish the body's nutrient reserves from the preferred fuel source, which is carbohydrates.
      Insulin then transports sugar from carbohydrates from the blood to the muscles and brain.
      And, if this sugar is not consumed, the body will store it as fat.
      The researchers found that implementing an 8-week intervention program to manage stress would lead to a significant reduction in the body mass index of overweight and obese children and adolescents.

      5. Fitness and cardio workouts
      You do not need to train to lose weight, but if you want to get faster it is recommended.
      The best option is to go to the gym 3-4 times a week. If you are new to the gym, ask a trainer for advice.
      Lifting weights will burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
      Another plus is that while losing significant amounts of body fat, you can gain some muscle.
      If weightlifting is not an option for you, then it is enough to do some cardio workouts such as walking, running, cycling or swimming.

      Expectations
      In answer to the question "How to lose weight fast?", You can expect a result of losing 5-10 pounds (sometimes more) in the first week, and then you will gradually lose weight.
      The first few days you may feel a little strange. Your body burns carbs all these years, so it can take time to get used to burning fat.
      However, after the first few days, most people report feeling very well, with even more energy than before.

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