How to lose weight fast: 3 simple steps proven by science

If you are not steel willpower, hunger will make you give up and give up all their plans already at the beginning of the weight loss process. Remember that losing weight quickly is very difficult for several reasons:

  • It is very difficult psychologically to start to consume less calories;
  • The large amount of excess fat difficult reset, in the short term and, for this, you will still need a long-lasting period of time greater than a couple of weeks;
  • Many times, the fast slimming is accompanied by the same rapid return to the starting point.

How to lose weight fast and remove belly fat

Methods

Our three-step plan, provides for the following:

  • To reduce the appetite.
  • Take you lose weight at the expense of fat mass.
  • To improve the state of health and strengthen the immune system.

The first step – and reduce the amount of consumption of sugar and starch

The most important thing to lose weight fast you want to completely remove any sugar, starch, and carbohydrates fast from diet plan diet.

Are two types of products that actively stimulate the production of insulin. If before you didn't realize, then know that insulin is the main hormone responsible for fat accumulation in our bodies.

In this case, if the insulin level drops drastically, the fat appears to be an excellent opportunity to get rid of excess fat, because the body immediately begins the division is the adipose tissue, and not carbohydrates.

What is still useful in the reduction of insulin levels? The kidneys start to get rid of excess water and sodium in the body. And this directly affects the swelling and the excess weight by excess fluid in the body.

Below, the chart is taken from the scientific research, for the comparison of low-carbohydrate and low-fat diets for women with excess body weight.

A group of women who use low-carb diet, I would eat up to complete saturation, while those who are involved in the limitation of fat consumption experienced the deficiency of calories and the feeling of hunger.

Reduce the carbohydrates, the insulin level significantly, and automatically you start to consume lower amount of calories and not harboring dark feelings of hunger.

Roughly speaking, the reduction in the level of insulin in the body changes the functioning of your body in a state of "autopilot" that automatically directs all of your activity in the elimination of excess adipose tissue.

To summarize: the Reduction in the consumption of sugar and carbohydrates with starch, in addition to reduce insulin levels, I hear the response; defaulting the appetite and causes you to lose weight without the constant feeling of hunger.

How to lose weight quickly with the help of power

Dumbbells

Second step – Proteins, fats, and many vegetables

Each meal should be comprised of proteins, fats and carbohydrates (from the vegetables with low amount of carbohydrates). If you are able to build your power plan, this one simple principle, the amount of consumption of carbohydrates will automatically enter into a state normal – and this is 20 to 50 grams per day.

Protein sources:

  • The meat – beef, chicken, pork, lamb, veal, rabbit, bacon, and t. d.
  • Fish and any seafood salmon, trout, scallop, shrimp, squid, crabs, lobsters, and t. d.
  • The eggs are ideal will be exactly the eggs, because they are the most are enriched with Omega-3 fatty acids.

The importance of a large number of proteins in the body can not be underestimated.

Proteins on diversity are required in order to disperse your metabolism and force you to burn up to 100 Calories per day, without regard to physical exercise.

Proteins from the diet also work very well with permanent reduction of thoughts about eating about 60%. The consumption of a greater amount of protein to save him from the desire to flee in the night to the fridge and feed it to such a degree, that you automatically will start to eat about 440 calories in day less. And it is only through the addition of protein in the diet...

That is, when it comes to weight loss, the protein – the king of nutrients. Point.

Low-carb vegetables:

Lose weight
  • Green leaves – salad of lettuce, spinach, swiss chard, mustard greens, chicory
  • Herbs and spices - parsley, cilantro, basil, rosemary, thyme, and t. d.
  • Beijing cabbage
  • Celery
  • Radish
  • The sea vegetables
  • Mushrooms
  • Cabbage (fresh or sauerkraut)
  • Avocado
  • Asparagus
  • Okra
  • Cucumber (fresh or salted, the main thing – no added sugar)
  • Dill
  • Cauliflower
  • Green beans
  • Broccoli
  • Red
  • Jalapeno pepper (Component acute Tabasco sauce)
  • Zucchini
  • Brussels sprouts
  • Tomato
  • Eggplant
  • Carrot
  • Onion
  • Leek
  • Water chestnuts
  • Turnip
  • Pumpkin
  • Rutabagas
  • Artichokes
  • The celery root

You can overload your plate of vegetables, as much as you want. Vegetables you can eat in large quantities, without worrying about the fact that you will be taken to a upper limit of daily consumption of carbohydrates (20 to 50 grams per day).

The diet based only on meat and vegetables involves the consumption of a body of large amount of fiber, vitamins and minerals needed for the full human body. The diet does not imply the consumption of cereals – there is no physiological need.

Sources of fats:

  • The coconut oil
  • Butter
  • Olive oil
  • The fat
  • Lard

Eat two to three times per day. If you have the feeling of hunger at lunch, add a meal to your schedule.

Don't be afraid of eating fats. If you will try to follow simultaneously NikolaevodNoah and low-fat diets, then you wait the confines of a failure. In this situation you will feel tired and exhausted. So you quickly Sabrosate all the plans and reach the desired goal.

The ideal fat for cooking coconut oil. He richly medium-amplitudo triglycerides. These fats are more satisfying to our stomach and even a little bit of customize the metabolism.

There is no reason to fear these natural fat, new research has shown that saturated fats do not affect the condition of your heart and its performance stable.

To summarize, Make sure that in each meal are present proteins, fats and carbohydrates (from our list of vegetables). Therefore, to define the amount of consumption of carbohydrates before of 20 to 50 grams per day, and will significantly reduce the levels of insulin.

Exercises to lose weight fast

Slimming

The third step (Not mandatory, but desirable) – Physical activities three to four times per week

There is no mandatory need to go to the gym on a daily basis. But it is highly recommended.

The ideal option would be to how to watch sports hall 3-4 times per week. First warm up the muscles, do exercises of weight lifting, followed by stretching.

In the sports room you are a beginner, then please get in touch with your coach, he will help you.

Doing tYahweh exercises, you will be able to burn even more calories + you do not give your metabolism to decrease. And metabolism – the main participant of the process of weight loss.

The research of diets with a low content of carbohydrates showed that the combination of them with classes at the gym, will help build muscles.

If you raise the gravity is not your skate, do it, at least, easy cardio loads: a morning run, swimming, roller-skating, bicycle.

To summarize, it would be Good to do exercises with weight. If this is not suitable, face the cardio loads.

Optional component of a Weekly plan a day of spare carbohydrate

Once a week you can take for yourself one output, that you can absorb all types of carbohydrates. Many choose for this Saturday.

Of course, it is important to try to pay more attention to useful sources of carbohydrates, such as oats, rice, potatoes, sweet potatoes and various fruits.

But this should only occur ONCE per week. Otherwise your diet, you will not have any sense.

If you want to eat something unhealthy, so it would be good to do this exactly at the moment that the "output".

Note that the bad food, of course, can not be mandatory. Only that in small amounts helps regulate the activity of the thyroid and leptin.

You gain a little weight during the output, but in the next two days, you can easily get rid of this burden and not feel any difference.

In short: If you want to eat something harmful, select this a day – the negative is in general diet plan will not.

AND WHAT TO SAY OF CALORIES AND THE AMOUNT OF SERVINGS?

It is not necessary to count calories in case, if you adhere to a diet low in carbohydrates.

Your main goal is to ensure that the level of carbohydrates remained in the range of 20 to 50 grams per day. The rest are necessary for life calories you will be eating protein and fat.

In short: there is No need to count calories when NikolaevodNoah diet. Important to monitor the amount of calories consumed (20 to 50 grams per day).

Some more tips fast to get rid of excess weight

In general, everything that you should look for is:

  • Reduce the amount of carbohydrate-rich products.
  • Consume proteins, fats and vegetables.
  • Practice 3-4 times per week (which is optional, but recommended).

However, there are still some useful tips to speed up the process of weight loss.

This is not the old grandma's tales, been confirmed by science facts.

Drink water: Studies show that drinking water half an hour before a meal helps you absorb much less calories and lose 44% more weight. The water, in large quantities, can also improve the metabolism, but only a little.

Drink coffee or tea: If you are crazy for coffee and tea, drink as much as you want - so you can still disperse your metabolism.

Eat eggs for breakfast: Studies show that people, who have replaced the cereal breakfast of eggs, do not feel the crisis of hunger in the next 36 hours, and lost 65% more weight.

Use smaller plates: Studies show that people automatically eat less when they use smaller plates. Strange, but it is the truth works.

Sleeps like a child, lack of sleep is one of the strongest risk factors of overweight and obesity – take care regular, deep sleep.

To summarize: the Three rules is your everything, but a few additional tips never interfere.

You will become a professional in the fight with the fat and the excess weight!

You can easily lose about 7 kilograms during the first week, and then the weight loss is slow, but stable.

If you are a beginner in the diet, then you are probably going to happen quickly. The more weight your body needs to lose, the faster it will come out in the first week.

During the first few days, you probably will feel a little strange. Your body during the entire life until this burned carbohydrates, now he needs to adapt to the fat burning process.

The weakness with this diet is called the "carb flu". This goes for several days. Get rid of this weakness help of a small amount of sodium in the salt.

In this mode, the feeding program most of the people feel very good, positively and vigorously. In that moment, you become a professional of fat burning.

Diet low carbohydrate brings many benefits, not only in the process of weight loss:

  • Reduces the sugar in the blood
  • Reduces the amount of triglycerides in the body
  • Reduces the level of cholesterol harmful
  • Useful, natural cholesterol when it rises
  • Normalizes the pressure of the blood

To summarize: the weight Loss will begin quickly, but how fast, depends on your integrity and physiological characteristics. The reduction in the consumption of carbohydrates has a positive effect on the general state of health.

Die of hunger is not worth

When the problems with health, consult your physician before start following this diet.

Reduction in the consumption of carbohydrates, the insulin level leads to an hormonal change the attitude of the whole organism. End up with your brain and the body really WANT to get rid of excess weight.

This leads to a significant reduction of appetite and feeling of hunger – and this is the main causes of weight gain.

Good news for those who like a result – the rapid excessive loss of liquids during this diet reduces the you in weight complimentary every morning.

If you follow this food plan, you can eat up to complete saturation, and simultaneously lose weight. Welcome to paradise!