Last Updated December 20th, 2021
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
To 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.
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.
- Brussels sprouts
- Swiss chard
These 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.
- Avocado oil
- Olive oil
- Coconut oil
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.
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.
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