Guaranteed ways to lose weight fast and shed those extra pounds!


Last Updated October 16th, 2019

Weight Loss: Quick Facts

  • Of the world’s population, nearly one-third is overweight. More than $60 billion a year is spent in America on weight loss.
  • The occurrence of obesity tripled worldwide between 1975 and 2016.
  • About 20% of the individuals who are overweight are successful at long-term weight loss. Weight loss is defined as being able to lose 10% of your body weight and then maintaining that for about a year.

Weight loss plans and why they fail

Weight loss plans generally require strict adherence. Even a day of faltering from the plan will cause you to eat a few extra calories. A few extra calories mean some weight gain at least. You must be watchful of your calorie count. The diet plan also requires you to be very strong-willed. Sometimes, a diet plan, if not recommended by an expert, can leave you feeling hungry or dissatisfied. This hunger and dissatisfaction may make you binge-eat, which then further adds to your waistline.

Our weight loss plan

The plan outlined in this article will help you to:

  • Significantly reduce your appetite.
  • Make you lose weight quickly and without feeling hungry.
  • Improve your metabolic health.

Three key methods as discussed below will help you lose those extra pounds in no time.

Cut back on the sugars and starches

Insulin resistance sugarTo lose weight, the first step is to cut back on sugars and starches. With their levels reduced in your diet, you will feel less hungry.

Instead of burning carbs, your body will be slowly burning stored fat.

Your blood insulin levels will also go down when you reduce the intake of carbohydrates, as you follow this diet. Excess sodium and water will be shed from the body. This loss of water helps reduce bloat and unnecessary water weight. The loss of sodium from the body also lowers the risk of hypertension.

Both men and women can hope to lose at least 10 pounds of body weight in the first week itself.

In a study conducted, those who followed the low-carb diet reported better levels of fullness and less hunger than those who followed the low-fat diet. This means that if you cut the carbs in your diet, you can lose weight without going hungry, and without having to starve yourself.

Eat protein, fat, and vegetables

Include a protein source, a carb source, and fresh vegetables in your diet.

This will help you bring down the carb intake to 20-50 grams per day, which is the recommended range.

Protein Sources

Meat: Chicken and other lean meats

Fish and Seafood: Salmon, trout, shrimp, etc.

Eggs: Preferably whole with yolk

A high-protein diet also stops you from obsessing over food and craving for it by about 60%. It will also reduce by half the desire for late night snacking. You will feel full, so that you eat fewer calories in a day. All you need to do to make all of this happen is add proteins.

The metabolic rate is also increased by 80 to 100 calories a day.

Low-carb vegetables

  • Broccoli
  • Lettuce
  • Cabbage
  • Cauliflower
  • Spinach
  • Cucumber
  • Tomatoes
  • Kale
  • Brussels sprouts
  • Swiss chard

low carb foods spinachThese low-carb vegetables are very good for weight loss. You can eat a lot of them without putting on weight and without any other complaints.

When you follow a diet that has the right quantity of vegetables and meats, your body’s needs for vitamins, minerals, and fiber will also be satisfied.

Fat sources

Restrict yourself to two to three meals a day. If you find yourself hungry, you can add a fourth meal later in the day.

Do not be afraid of eating fat. When you try to mix both low carb and low-fat foods in your diet, it is a recipe for disaster. You will feel let down and want to avoid the plan. If you are unable to come up with any low-carb recipes of your own, there are plenty available on the internet.

Lift weights three times in a week

Though you do not need to exercise on this plan so that you lose weight, it is definitely recommended.

You must endeavor to go to the gym 3-4 times a week. Do a short warm-up and lift some weights. Remember, your fitness routine need not be boring. You can have a fun fitness routine. If you are new to workouts, ask the trainer at the gym for help.

Losing weight causes your metabolism to slow down. Lifting weights helps to keep your metabolism in order. This way you can continue to lose weight. Studies on low-carb diets prove that they help to build muscle mass while losing significant amounts of body fats. If lifting weights is not for you, then you can try a cardio workout such as running, swimming, jogging, and cycling.

Carb refeed one day per week

You can take one day off from your diet plan for the week and use it for a carb refeed. Most people prefer to do this on a Saturday, but it could be any day. You must stick to healthy carb sources like rice, quinoa, potatoes, oats etc.

You must also ensure that it is just one day that you have a high intake of carbs. If you are tired of dieting and feel that you must cheat, then let it be on this day. A carb refeed is generally not required, but it can boost the activity of some fat-burning hormones such as leptin and thyroid hormones. The weight gained on the carb refeed day (mostly water weight) can be lost in 1-2 days.

What about calories and portion control?

You can keep the calories low if you stick to low-carb foods, proteins, and some fats. If you really want to count the calories, there are several calorie calculators available online. A good calorie calculator will take into account not only your gender, age, height, and weight but also your daily activity. It will then let you know how many calories you can consume in a day.

There are many calorie counters. Calorie counters can help you find out the calories in each food item. This will let you include the right quantity of them in your diet to ensure that you either maintain weight or lose weight when eating them.

The main goal is to keep carbs at 25-30 grams per day and get the rest of the calories from protein and fat.

10 weight loss tips that will make it easier to lose weight

The following are 10 tips to lose weight faster:

Eat a protein-rich breakfast. You must have a high-protein breakfast to ensure that you do not eat anything too heavy throughout the day.

Choose foods that aid in weight loss. Certain foods help you to lose weight quickly. Some of them are whole eggs, leafy greens, boiled potatoes, tuna, and beans and legumes.

Avoid fruit juice and sugary drinks. Sugary drinks and fruit juice are some of the most fattening things you can add to your diet. Avoid them to ensure you continue to lose weight easily.

Eat soluble fiber. Soluble fibers can reduce belly fat. An example of a supplement that contains soluble fibers is glucomannan.

Drink water a half hour before meals. According to a study, weight loss can increase by 44% over 3 months if you drink water a half hour before a meal.

Drink coffee or tea. If you are a tea or a coffee drinker, you are in luck. The caffeine contained in tea and coffee helps in weight loss. You can consume a maximum of 400 milligrams of coffee a day. An 8-ounce cup of coffee contains 95 milligrams of caffeine. This means you can have up to four 8-ounce cups of coffee and day, remain healthy and lose weight at the same time.

Eat your food slowly. According to studies, fast eaters gain weight over time. Eating slowly helps you lose more weight over time.

Eat mostly whole, unprocessed foods. Include whole foods in your diet. They are healthier, less filling, and much less likely to cause overeating.

Get a good night’s sleep, every night. Poor sleep can lead to weight gain. So make sure you get good sleep at night.

Weigh yourself every day. Studies show that those who weight themselves every day are more likely to lose weight than others are.

The benefits of the plan

In the first week, you can expect to lose 5-10 pounds of weight. In the coming weeks, you can expect to lose much weight consistently, though not as much. You can still lose 3 to 4 pounds a week after the first week too if you follow this diet strictly.

If you are new to dieting, you will lose weight faster too, which might make you feel strange. The reason for this is the body burning fat instead of carbohydrates. This condition, called the low-carb flu, lasts for about three days. After the first few days of starting this diet, most people report feeling energetic and good.

The low-fat diet was very popular initially. However, after people have seen the above benefits of low-carb diets, many have started following the latter. Yet, the benefits of low-carb diets do not stop there. The other benefits of low-carb diets are:

  • Blood sugar levels reduce on low-carb diets.
  • HDL (the good) cholesterol goes up.
  • Blood pressure remains at optimum levels.
  • Reduction in triglycerides.
  • LDL (the bad) cholesterol goes down.
  • Lastly, low-carb diets are just as easy to follow as low-fat diets.

Final Words

If you are taking any kind of medications, please let your doctor know that you are following a new diet plan. Lowering carbs and reducing insulin level changes the hormonal environment, making your body want to lose weight.

This plan also reduces your hunger while keeping your appetite intact. Hunger is the main reason why most diets fail. This diet can help you lose up to 2-3 times as much weight as a regular low-fat, low-calorie diet. The tips mentioned in the article will help you further enhance the benefits that you can obtain from the diet and help you lose weight even faster.

You have been weighing yourself regularly and are impatient to lose weight. Nothing is more delightful than weight loss that happens very early in the morning. This is how water weight generally reduces when you start following this diet. A number of low-carb meals that can be prepared with the help of recipes that can be obtained from the Internet. You never had the freedom to eat well, feel good, and lose weight at the same time. But now you do.


TL;DR?

Weight-loss-and-obesity-infographic

 

Display this infographic on your website

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.

 

 

 

Trending Topics

anal sex
Anal Sex : Tips from experts on how to be kinky yet safe Whether it irks you or stokes your fantasies, anal sex has always been an intriguing…
Clitoris: Why is it called the gateway to toe-curling female orgasms? The word clitoris comes from the Greek word kleitoris or “little hill.”  Many compare the…
Female Masturbation: Tips on how to turn up the heat during a solo mission As a female, do you find yourself constantly wondering as to what is the best…
diverticulitis diet
Diverticulitis diet: The right way to eat if you suffer from the disease Are you suffering from diverticultis but clueless about your diet ? Read this complete plan…
Find the G spot: The top sex positions that guarantee an orgasm There has been a long debate as to whether the G-spot actually exists as a…
Penis pump: Pump your way out of erectile dysfunction One of the options to treat erectile dysfunction is by the use of a penis…
The science behind daith piercing: Can it really cure migraine? Since the ear has several pressure points, it is believed that daith piercing activates the…
Chromium Picolinate: An essential mineral supplement for faster weight loss Did you know that about 1.6 million deaths were directly linked to diabetes globally? How…
Quinine: How gin and tonic came to be known as a potent health elixir The discovery of quinine-containing tree bark is sometimes considered the most serendipitous medical discovery of…
eating disorder anorexia
Eating Disorders: Lifestyle choice or a psychological condition? Is eating disorder just a harmless bad habit? Or does it represent grim psychological disorders?…
hidden benefits walking
9 benefits of walking we bet you didn’t know! Did you know walking can be the miracle pill for eternal youth? Everyone knows walking…
passion fruit juice
Passion fruit: How one exotic fruit can help you fight infections and cancer! Passion fruit: Why does this exotic fruit have such an enticing name? And how can…
Top 6 remedies to treat a razor burn at home Symptoms of razor burn include bumps on the skin, redness, and irritation of the skin.…
lifestyle diseases
The Big 5 lifestyle diseases: How your everyday living might be killing you You'd be shocked to know how unhealthy and potentially fatal your everyday routine could be.…
stress depressed anxiety
Are you depressed or just stressed? Know when to see a doctor Why are some people more anxious than others? Is being depressed the same as feeling…
Muscle relaxers: Think twice before popping prescription drugs for muscle pain The market is brimming with OTC muscle relaxers. But these come with a host side-effects.…
liver detox facts
7 liver detox facts and why ignoring these could kill you! Are you taking care of this organ that handles over 500 different vital functions in…
yoga health benefits
How to practice yoga for astounding health benefits Can a 5000-year-old system be the ultimate body healer? Did you know yoga can make…
occupational hazards types
Occupational Hazards: How to vouch for your health at your workplace Occupational hazards affect millions worldwide. Chemical spills, faulty wires, deadly pathogen, and work-stress can happen…
sleep deprivation
Don’t let your sleep deficit grow into memory loss or heart attack Why is sleep important for us? How could sleep deprivation harm you? We bet you…
Maltitol: Things you must know about this artificial sweetener Sugar alcohols are produced by fruits and vegetables. Maltitol is an artificially produced sugar alcohol…
Tamarind: The top health benefits of this staple Asian ingredient Did you know this sweet and sour pulpy fruit does more than just add a…
What is the average penis size and why should you care? Scientifically speaking, the average size of the penis depends on numerous factors such as genes,…
CLA: A breakthrough weight loss supplement with minimal side effects Tried every weight loss supplement in the market with no substantial gain? Why not try…
social media adddiction
Your health in the age of Social Media: Why is digital detox a necessity? Did you know that more than 400 million people are dangerously addicted to social media?…
Lectin: The common link of proteins between peas and people Lectins are a type of protein that are found majorly in legumes. Most people are…
Milk Thistle skin
Milk Thistle: Find possible cures for fatal diseases in these purple blooms Milk thistle is well-known for treating liver conditions. However, did you know that it comes…
waterchestnut
Water Chestnuts: The tastiest ways to include this healthy tuber in your diet Water chestnut is not a nut after all. It is a tuber (much like the…
autoimmune diseases facts
Autoimmune Diseases: Find out if your body is attacking you right now Did you know your body can harm itself? What are autoimmune diseases and why does…
Juice Plus: Can you really replace actual fruits with pills?  Juice Plus supplements intend to fill nutritional gaps present in our daily diet. But how…
Orgasms: How to perfect the art of achieving intense bursts of pleasure (every time!) Orgasms are dependent not just on the sexual activity but on your partner as well.…
Pumpkin Seeds: Why pumpkins are more than just for pies! Pumpkins have been long associated with Halloween carvings and delicious pies. But did you know…
DASH Diet: What to eat in a “Dietary Approach to Stop Hypertension”? If you or your loved one is suffering from chronic hypertension (high blood pressure), dash…
Epley maneuver: Why is this the best protection from the symptoms of vertigo? Epley maneuver is an exercise that can treat the symptoms of benign paroxysmal positional vertigo…
Chondroitin spine health
9 amazing ways chondroitin can help you bounce back to health Chondroitin is naturally found in meat, especially in the connective tissues of animals. Chondroitin works…
about mediterranean diet
Why you should be adopting a Mediterranean style of diet today Ever wondered why the Mediterranean diet is so healthy? One simple solution to lowering risk…
How do neutrophils protect you from fatal bacterial attacks? During an infection, certain enzymes alert the mature neutrophils.  Neutrophils then travel through the bloodstream…
Jicama: A fiber-rich tuber for your weight loss goals Pronouced as HEE-kah-ma, Jicama is the "new kid on the block" that has taken the…
eating myths debunked
8 ‘healthy eating’ myths you believed until now Is a zero-carb diet really healthy for you? Are organic products worth their cost? Did…
nutritional yeast bread
Nutritional Yeast : How can a fungi culture be good for your body? Nutritional yeast: How a simple culture of fungi can transform your skin, digestion, immunity ,…
Coconut sugar: What is it and is it healthier than table sugar? In the long list of things that the wonderful coconut gives us, coconut sugar is…
How can Kegels help you overcome weak pelvic muscles & incontinence? Kegel exercises are pelvic floor strengthening exercises that can help you overcome incontinence issues that…
Echocardiogram
Echocardiography – ECHO Echocardiography (commonly known as ECHO) is an imaging modality (similar to ultrasonography) used to visualize…
acne removal tips
Anatomy of acne: 7 instant steps to kiss those zits goodbye Blackheads, whiteheads, or pimples-call them what you may. Acne is never good news.Did you know…
boost immunity tips
Step up your defence: 15 proven tips on how to boost your immunity Want to naturally build up a stronger immunity? Tired of frequent colds and runny nose?You…
Spirulina: Battle diabetes and cholesterol with this blue-green algae Spirulina, a species of salt water algae, has now become a billion dollar industry. How…
Improve sex life
9 best tips from around the world for better sex life How can the pungent-smelling garlic pack in a punch to your libido? How could something…
chia seeds weight loss
Chia seeds: How to consume this staple Aztec food to get a leaner body Chia seeds: What is the actual reason for its sudden popularity? Why are celebrities swearing…
low fodmap plan
Troubled with IBS? Here’s a complete roadmap to the low FODMAP diet Leaky & inflammatory gut troubling you? No medicine bringing you relief from the pain? Why…
BRAT Diet: What is the right way to follow this diarrhea-relieving diet? BRAT diet, a simple diet consisting of just bananas, rice, applesauce, and toast, can help…
Chest X-Ray A chest x-ray is a diagnostic test that uses x-rays to visualize the structures inside…
nature health benefits
Green Healing: The amazing health benefits of being in nature You have no idea what sitting in a closed room does to your body and…
dance health benefits
5 unbelievable effects of dance on your overall health! You enjoy dancing, but did you know what else it does to your body? Dancing…
L-theanine attention
L-Theanine: Better sleep, higher focus, and many other benefits Did you know that L-theanine found in green tea can make you sleep better and…
paleo keto diet
Paleo vs. Keto: Which diet plan is best suited for your body goals? Is eating like a caveman the right way to go? Can you really eat fats…
TBHQ: A carcinogen lingering in your child’s favorite snacks TBHQ - Why you should shun the practice of eating instant noodles or microwave popcorn…
Kava: Is it the healthy substitute for alcohol you have been waiting for? Native to the beautiful South Pacific islands, Kava is a famous beverage rooted in the…
Oxidative Stress: Understanding the most lethal phenomenon happening in your body right now Free radicals cause damage to the body, which is known as oxidation.  The amount of…
General adaptation syndrome: Understanding stress, one step at a time The struggle of the body to produce hormones during a stressful situation is the main…
Top natural diuretics: The instant benefits you can get from nature’s water pills Since diuretic drugs are known to cause side effects, it is better to choose a…
These are the top foods to increase your hemoglobin count It is important to add iron-rich foods into your diet in order to increase hemoglobin. Deficiency…
aspartame or sugar
Aspartame – Hidden truths about this storm in a teacup Aspartame, the artificial sweetener, has gone under the scanner on several occasions for allegedly doing…
vital organ diseases
Common diseases that could cripple your vital organs Brain, heart, kidney, lungs, and liver - these vital organs are indeed vital for your…
dandelion health benefits
Dandelion: Little parachutes of health and wellness for your whole body Dandelions are not just bright looking blossoms that cheer your mind. These are powerpacked with…
Bromelain: 11 reasons why you should start adding pineapple to your pizza! If you didn't love pineapples already, here are some of the top health benefits that…
Anhedonia: Does the chronic inability to feel joy affect you too? How often do you feel dragged down by an invisible force? Do you feel an…
Goji berry: A traditional Chinese berry that packs the best of antioxidants Goji berry is an ancient berry that is considered to be power-packed with nutrients and…
ANTI-MICROSOMAL-ANTIBODY-(AMA)
Anti-Microsomal Antibody AMA Test AMA or anti-microsomal antibody test is a blood test that measures the activity of AMA…
Screening_BETATHALASSEMIA
Beta-Thalassemia Screening Beta-thalassemia screening procedures involve both prenatal and post natal diagnostic methods to determine if a…
hidden causes obesity
8 hidden causes of obesity you probably didn’t know! Did you know that around 2 billion people worldwide are either overweight or obese? Are…
MANUKA HONEY child
Manuka Honey: What is it and why should you choose this over regular honey? Manuka honey is a specific type of honey produced by honey bees that collect nectar…
bananas exercise
10 health reasons why you should go “bananas” over bananas! Bananas:The world's most popular fruit comes with a host of unbelievable health benefits. Find out…
Cordyceps: How the Caterpillar fungus works as a proven cancer-shield Strange as it may sound, but cordyceps or "caterpillar fungus", a fungus variety native to…
Rick Simpson’s Oil: The truths and controversies of this cannabis product Rick Simpson's Oil is an extract from the much-controversial plant, Cannabis. What is the actual…
Astaxanthin: Why experts believe it could be 550x more potent than vitamin E! What is astaxanthin and why is this new supplement on the block touted as the…
sodium chloride
Halotherapy: How inhaling salt can work wonders for your body Halotherapy is quickly gaining popularity amongst those with respiratory diseases. It has shown promise in…
carrageenan seaweed
Carrageenan: How a simple seaweed extract could better your gut health & immunity Eat more ice cream to prevent cold and flu? –With carrageenan you get one simple…
tips for perfect sleep
Stop hitting the snooze button: 8 proven steps to perfect sleep Are you tired of not getting enough sleep? All your efforts for a sound sleep…
sugar toxic health
Sugar: 7 new shocking truths revealed about the sweet poison Can drinking soda bring you closer to death? Is sugar slowly poisoning you and your…
cold flu sinus treatment
How to beat the common cold, flu, and sinus infection instantly? Can you guess some of the easiest tricks to treat cold and sinus infections? How…
improve digestion weight loss
Power up your gut: 8 proven steps on how to improve your digestion Did you know you have a colony of bacteria in your gut that help you…
MCT oil athletes
MCT Oil : The kind of fats you should be eating MCT oil or Medium Chain Triglycerides is the new buzzword in the fitness industry. What…
erectile dysfunction treatment
Erectile Dysfunction: Effective tips to help you get back on charge Erectile dysfunction is a common male sexual dysfunction. Don't stress out. Just follow these amazing…
dandelion weight loss
Caralluma Fimbriata: How to eat this cactus to lose weight Caralluma fimbriata is a miracle cactus that can be safely consumed by most for losing…
Psyllium Husk: More than just an effective natural laxative Psyllium husk, or isabgol, is a popular natural laxative . But did you in addition…
What is the right way to take a pregnancy test? A pregnancy test is undertaken to determine if you have conceived. A home pregnancy test…
Surgery or home-remedy; what is the right way to treat a burn The treatment of a burn injury depends on its severity. You can save a life…
glucose-tolerance
Oral Glucose Tolerance Test – GTT Glucose tolerance test (or Oral GTT) is used to detect the onset of diabetes or…
testosterone-blood-test
Testosterone test Testosterone is the primary sex hormone in males; produced in the testes and adrenal glands.…
quinoa salad
Quinoa : A prodigious superfood you need to include in your diet today! Quinoa - what is so special about this native South American grain that has taken…
Fluoride: An indispensible mineral or a potential toxin ? Fluoride, the main ingredient of toothpaste, has shown a great potential as a cleanser. However,…
Drinking water benefits
8 reasons why you should grab a bottle of water now! Did you know you don't have to be thirsty for hours to be dehydrated?You could…
xylitol gum
Xylitol : Is this the right sugar substitute for you? Discovered during World War 2 owing to sugar shortage, xylitol has become a common name…
black seed oil benefits
Black Seed Oil: What secret benefits could it bestow on your health? Black seeds or nigella seeds are tiny packets of health brimming with amazing benefits. Find…
Exercises or diet? Find out the healthiest way to gain weight Tired of being called skinny all the time? Looking for healthy ways to beef up?…
Mood swings
The real reasons for your mood swings and how to overcome them Are you prone to heated moods frequently? Do you also feel bouts of depressive feeling…
Vagus nerve: 7 health benefits of stimulating the “gut-brain” connection As a matter of fact, there are two vagus nerves namely the left and the…
V for Vagina: How well do you know this extraordinary part of the female anatomy? Vagina - a simple part of the human anatomy that has often created a feeling…
Endoscopy Endoscopy is a procedure where an illuminated probe with a camera attached to it is…
colposcopy
Colposcopy Colposcopy is a simple, quick and non- invasive diagnostic tool to look closely inside the…

Related Posts

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.