3 Simple Ways to Lose Weight, Based on Science

There are many ways to lose a lot of weight fast.That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.But if you enjoy your meals you will want to continue. Here are 3 easy ways in your diet plan that aims to reduce your carb intake and boost your metabolism.

1. Cut back on carbs

A low-carb diet is low in carbohydrates, primarily found in sugary foods, pasta, and bread. Instead of eating carbs, you eat whole foods including natural proteins, fats, and vegetables.Studies show that low-carb diets can result in weight loss and improved health markers. These diets have been in common use for decades and are recommended by many doctors. Best yet, there’s usually no need to count calories or use special products. All you need to do is to eat whole foods that make for a complete, nutritious, and filling diet.Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry

2. Eat proteins, fat, and vegetable

Proteins
Are you getting enough protein in your diet? It plays a key role in the creation and maintenance of every cell in our bodies. It fuels our cells and powers our bodies.

Dietitian Nancy Waldeck about proteins: “It is important for individuals to consume protein every day. Daily protein intake plays a role in keeping your cells in good shape and should be part of your daily health maintenance plan. Protein plus fiber keeps us full longer, which means you don’t feel the urge to eat as often. This helps keep weight down while fueling our cells with the right nutrients they need.”Healthy protein sources:

  1. Meat: beef, chicken, pork, and lamb
  2. Fish and seafood: salmon, trout, and shrimp
  3. Eggs: whole eggs with the yolk
  4. Plant-based proteins: beans, legumes, and soy

Low carb vegetables

Don’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day.
A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.Top 10 low-carb vegetables:

  1. Cauliflower
  2. Cabbage
  3. Avocado
  4. Broccoli
  5. Zucchini
  6. Spinach
  7. Asparagus
  8. Kale
  9. Green beans
  10. Brussels sprouts

Healthy Fats:

Fat is a vital nutrient. It’s one of the three macronutrients that our bodies require to function properly. Fat is not just beneficial, it is essential.

Dietary fat supplies essential fatty acids for growth, healthy skin, vitamin absorption, and for the regulation of bodily functions.

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The fat stored on our bodies provides energy during times of starvation and protects vital organs. It offers much-needed insulation and cushion to keep us warm and prevent injuries. Some non-essential body fat is required to maintain a healthy body.

Of course, not all fats provide the same benefits. Some types of fat are considered “healthy fats” while other types of fat are considered less healthy.
Healthy fat sources:
  1. Avocado
  2. Cheese
  3. Dark Chocolate
  4. Whole Eggs
  5. Fatty Fish
  6. Nuts
  7. Chia Seeds
  8. Extra Virgin Olive Oil
  9. Coconut Oil
  10. Full-Fat Yogurt

3. Lift Weights and Strength Train

When you lift weights, you build lean muscle tissue which is more metabolically active than fat. When you increase your muscle, you also increase metabolism which means you’re burning more calories throughout the day.Regular strength training is just as important as cardio exercise for losing fat and getting fit, and because:

  1. It Makes You Stronger
  2. It Reduces Your Risk of Injury
  3. It Can Reduce Arthritis Pain
  4. It Increases Balance, Stability, and Flexibility
  5. It Makes You Better at Sports
  6. It Boosts Confidence
  7. It Lowers Blood Pressure
  8. It Adds Challenge
  9. It Makes Your Life Better

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