How to Lose Weight Fast ?

1. Cut back on sugars and starches

The withdrawal of sugar and starch (carbs) is an important part.

When you do this, your hunger levels will decrease and you will eat fewer calories (1).

Instead of burning carbs for energy, your body will start food by the fat collected.

Another advantage of cut carbs is that it reduces insulin levels, which makes your kidneys spill excess sodium and water from your body. It reduces the amount of bumps and unwanted water (2, 3).

In the first week of eating this way, it is common to lose 10 pounds (sometimes more) in both body fat and water weight.

It is a map of studies that compare low-carb and low-fat foods to overweight or obese women.

2. Eat protein, fat and vegetables

Each of your dining should include protein source, fat source and low carbon vegetables.

Building your meal this way will be recommended for your carbon consumption 20-50 grams a day.

Protein sources
Meat: beef, chicken, pork, lamb, etc.
Fish and Seafood: Salmon, Trout, Shrimp, etc.
Eggs: Whole eggs with yellow mucus are fine.
The importance of eating enough protein is not very high.

It is shown to increase metabolism by 80 to 100 calories (6, 7, 8) per day.

Most protein foods reduce the serious thought about cravings and foods by up to 60%, reducing the desire for half late night snacking, and completing you eating 441 fewer calories a day - by adding protein to your diet.

3. Type 3 times per week

In this project you do not have to exercise to lose weight, but it is recommended.

Going to the gym 3-4 times a week is a good choice. Make it warm and lift a little weight.

If you are new to the gym, ask the coach for some advice.

By lifting weight, you can burn enough calories and prevent your metabolism from slowly dropping, which is the most common side effect of losing weight (11, 12).

Studies on low muscle diet show lower levels of carb fat can also get muscles.