Do You Want to Lose your Weight?
Are You Overweight?
Do you want to look smart and over-healthy?
If these all questions related to you, read this simple article here I am going to discuss How To Lose Weight Fast?
There are a lot of ways to lose weight fast. Few weight loss plans are satisfactory and most of them can make you unsatisfactory and hungry.
If you don’t have a strong mental level, then hunger will force you to leave all weight loss plans. I recommend you that follow my all the steps and make your mental level strong and healthy.
The summary of the plan comprises of:
- Minimize your desire for food or hunger.
- Without reducing food how you can weight loss fast?
- Tips & Tricks to improve your metabolic health.
I have explained the best ways, if you will follow me all the methods or ways absolutely you will lose your weight fast as soon as possible.
How to Lose Weight Fast [Infographic]
Here I have added infographic below, you can get information from this infographic.
1. Less Use of Carbohydrates and Sugars
One of the most important in losing weight is to cut down your requirement for Carbohydrates and Sugar. Carbohydrates comprise of Potatoes and Sweet potatoes. The sugar comprises of simple sugar, sugar cane and any sweet dish made from sugar.
You need to use less these foods because it increases the level of insulin in your body. Maybe you already aware, insulin is a hormone that causes to increase more fat in your body. It can cause you to increase your weight.
When the level of insulin goes down in your body, fat starts getting out from the fat stores and body initialize consuming fat alternative to carbohydrates.
Another advantage of reducing the level of insulin in your body is that your kidneys set apart a surplus amount of water and Sodium from your body.5
A question arises in mind How To Lose Weight in 1 Week?
By lowering your carbohydrates and sugar you can lose your weight 10 pounds in the 1ST week by following this appetite lowering plan.
How much can you lose weight in 2 Weeks?
If you can lose weight 10 pounds in 1 week than you can lose 20-pound weight in 2 weeks.
Cutting back Carbohydrates and Sugars from your daily food, you will start losing weight. Without hunger by this method, you start losing weight.
2. Bring Together Vegetables, Fats, & Proteins
Your daily diet should comprise of vegetables (with low carbohydrates), proteins and fats. By managing and allocating your diet, you can get the desired level of carbohydrates between the level of 30 to 50 gram in a day.
Sources of Proteins:
- Eggs – You should mostly use Hen Eggs.
- Different kinds of Seafood (like fishes, Lobsters, Salmon, Trout, and Shrimps)
- Meat – Good meat comprises of Goat meat, Lamb Meat, Rabbit Meat and Hens Meat (Chicken). By using proteins, metabolism capacity increased by 80 to 100 calories.
- By eating high protein, you thought to take more food becomes less and you start eating 441 calories in a day that just happen by including calories in your food intake. That’s why protein plays a vital role if you want to lose weight.
Use Vegetables With Low Carbohydrates
The vegetable comprises of low carbohydrates are:
- Brussels Sprouts
- Swiss Chard
- Swiss Chard
No need to afraid to eat these carbohydrates. Load your plate and eat them fully. You can use carbohydrates between the ranges of 20-50 gram in a day.
You Can Get Fat From:
- Avocado Oil
- Coconut Oil
- Olive Oil
Try to eat only 2 times in a day, if you feel hungry then eat 3 times a day. Try to eat fat and carbohydrates.
Coconut oil is best for cooking. It includes fat like medium-chain triglycerides, it is saturated fat and beneficial for the heart.
Allocate each & every meal with the vegetable source (Fat Source), protein source and fat source. It can help you reduce your insulin level and give you carbohydrates in the range of 20-50 g.
3. Use Gym 3 Times In a Week
It is recommended, if you want to lose weight fast as early as possible then join the gym and use it for three to four times in a week. In the gym, first, you need to warm up yourself then lift weight and stretching. You can also hire the services of a professional trainer if you don’t know how to take the start.
Research studies show that you can gain body muscles by losing lose of weight by a significant amount of consuming fat.
If you don’t like to do weight lifting exercise then start some exercises like jogging, running and walking. Otherwise, you can also start the exercise of swimming.
Use gym 3 to 4 times in a week. Try to lift weights in the gym. If the gym is not in your preference then start some cardio exercises.
4. Non-Compulsory – Select a Day For Carbohydrates
Select a day for a week to eat more carbohydrates; many people select Saturday to eat more carbohydrates.
Carbohydrates like rice, sweet potatoes, oat, fruits, and quinoa are beneficial for health. Only try to take more carbohydrates on that day which you have chosen, if you eat every day more carbs then the plan will not work well.
When you re-feed, you will start gaining more water weight and you will start losing within 1 or 2 days.
Select one day from a week where you need to take more carbohydrates.
How to Lose Weight Fast (and Other Advantages)
Here you can read how to lose weight fast.
How to lose 10-pound weight fastly?
You can lose weight approximately 5 – 10 pounds in the 1ST week and 10 to 20 pounds in the second week. After this, you can see consistent weight loss in every week.
When I started exercises and diet plan strictly, personally I have lost 3 – 5 lbs consistently in every week.
If you have already started eating less, I mean if you are on dieting then the things will start quickly working for you. You can start losing weight as much as you can.
You may be feeling uncomfortable in the starting days because your body is burning fat. However, this situation is known as the carb flu and finished after few days. This situation can be minimized with the help of sodium in your food, just put bouillon cube in a cup of hot water and take it.
The low carbohydrate diet can help you to lower down the level of sugar and improve your health. It also helps you to control your blood pressure.
It is much easier to follow low carbohydrate diet than the low-fat diets.
By using low carbohydrates diet you can lose weight as early as possible. You should need to stick with your low carbohydrates plan. Low carbohydrate diet keeps you healthy by controlling your sugar and blood pressure level.
How to Lose Weight Fast without Starvation?
No need to remain yourself in Starvation. You can lose weight without starving. If you are taking medicines then you need to consult with your doctor because this plan minimizes your need to take medicine.
By minimizing your requirement for carbohydrates, you mentally prepare yourself to lose your weight.
By doing this you can significantly reduce your appetite. First, you need to find the problem then remove this problem by finding the solution.
I did it personally and it reduced my weight 2 or 3 times in comparison to a low-fat diet.
How To Lose Weight Fast By Removing Some Common Reasons?
Here I am going to discuss how you can lose weight fast by removing problems?
Without doing hard work, you can lose weight. A stage comes after some period when you stop losing weight.
1. Perhaps You have Start Losing But Don’t Know it
At the beginning you may start losing weight, it all depends on your food. In early you start losing water weight by doing some exercises. You also want to gain muscles with the fat burning.
You need weight yourself if you are doing exercise with a diet plan. Check yourself in-front of the mirror, how much fat you are? Is your cloth still tight?
You can use Body Mass Index (BMI) to calculate fat based on height and age.
2. Keep a Diary Record of Your Daily Diet
Keep a record of your daily diet in the diary. In this way, you can track, what and how much you are eating on daily basis and what is your food requirements. Most of the people don’t know how much they have eaten in the previous day?
The previous research studies show that keeping track of your diet can help you to lose weight as early as possible with less effort.
I personally lose my weight by keeping a record of my diet in the diary and taking pictures of my everyday food. You can take pictures from your mobile and keep a record of your daily eating habit in your mobile phone diary.
Mobile phone diet recording is the best way to keep you up to date with your food habit because you have always mobile phone with yourself, it is easy for you to check it any time in a day.
It is a good idea to use more proteins in your breakfast because it fills you more and no need to take more food in the whole day. It makes you less hungry throughout the day.
If you take high protein in the breakfast, it can also help you to slow down the metabolic. The metabolic slow down can help you to start losing more weight than previously with fast metabolic effect.
3. Overuse of Calories
A Calorie is an energy required your body. If you are taking a lot of calories in a day then it will not easy for you to lose weight.
You should need to check your calories, how much calories you are eating on daily bases? What are your calories requirement?
Your food diary record can help you to sort out the problem.
Your calorie requirement can be identified with the help of calorie calculator. It calculates your calories on the basis of age, height, and gender. If you want to get results then you need to track records of your calories requirements.
I personally calculate my calories requirements, I calculate only one or two times in a week to see what are my body calories requirements? By doing this we can estimate how much we need to eat?
4. You are not Eating Quality Foods
Food quality is more important, it doesn’t matter how much you are eating?
Natural and good quality not only develop your health but also beneficial to standardize your diet. These foods also help you to fill more and minimize your food requirements in the whole day.
Some processed foods available in the market are known as healthy foods but these are not healthy foods.
5. You are not doing Exercises
Need to join a gym, start some cardio and weight lifting exercises. Cardio exercises comprise of running, walking and cycling. Bodybuilding exercises helpful to convert extra fat into strong muscles.
If you are not aware of the bodybuilding exercises then you can hire the services of a trainer. If you don’t like bodybuilding exercises then you can carry on cardio exercises consistently.
6. Reduce Excessive Eating
Excessive Eating means you are eating a huge amount of food, it is the amount more than your body requirements.
If you are crazy to eat weight building foods like carbohydrates, nuts, butter and dairy products then you need to reduce these items from your diet plan.
7. Don’t Use Excessive Sugar Drinks
You are using sugar drinks excessively. These drinks develop more fat in your body and increase your weight.
Sugar drinks comprise of Pepsi, Coca-cola, and Vitamin-water. Some Fruit drinks are also not good because of a high amount of sugar.
8. Poor Sleep
Weight also increases due to a poor sleep. You need to sleep well because it is good for the mental and physical health.
The condition of being fat can happen due to bad sleep. By sleeping your mental and physical condition also become bad. The effects of bad sleep are more on adults and children; the risk for obesity is between the ranges of 55% – 89%.
9. Minimize Your Requirements For Carbohydrates
Reduce your requirements for carbohydrates because it causes to increase your weight with more fat. If you have overweight and have some metabolic problems then you need to lower your carbohydrate diet.
By doing this you will start losing weight up-to 2-3 times in the first week. Carbohydrate diet helps you to improve HDL, Blood Sugar, Cholesterol, and Triglycerides.
10. You are Eating 5 to 6 Times in a Day.
If you are eating 5 to 6 times in a day then it is too often. Reduce your meal 2 -3 times in a day. No need to eat frequently throughout the day.
11. Not Drinking the Desired Amount of Water
How to Lose Weight Fast Naturally by water?
By drinking water, you can lose your weight fast. Try to drink 2 or 3 glasses early in the morning.
If you drink water approximately 30 minutes before a meal, you can lose weight up to 44%.
12. Drinking of Alcohol
Alcohol is a drink that creates fat and makes you healthy. Try to use non-alcoholic drinks that can reduce your weight (weight loss drinks).
Most of the Alcoholic drinks have a large amount of sugar with high calories. You need to reduce the alcohol if you want to lose weight.
13. Eat Mindfully
It is another weight loss plan to eat mindfully and it helps you to lose weight as soon as possible.
If you want mindfully eating then try to eat slowly, need to enjoy each bite and stop when your mind says it is enough. By doing this weight loss procedure personally, I have lost the weight.
If you can’t eat mindfully, you can’t lose weight. Here I am going to describe some tips on how to lose weight fast and easy?
- No need to give any kind of attention to your while sitting at the table.
- Eat food slowly and try to enjoy each bite.
- When you full stop eating then drinks water.
14. Your Medical Condition Is Creating Difficulties For You
If you have some medical implications drive you to gain more weight in an alternative to weight loss.
These medical conditions may be included for Sleep Apnea, PCOS (Polycystic Ovarian Syndrome) and Polycystic.
You can talk with your doctor about choices and preferences in the above situation.
15. You Are Keen To Eat Useless Food
Useless food is also known as junk food. Junk Food comprises of more fat, high calories and low level of proteins, fiber and vitamins. If you are addicted to these foods then it can increase your weight and body fat.
According to a research study in the year 2014, approximately 20% people worldwide have junk food addiction. Junk Food addiction is just like a drug addiction.
16. You Are On Dieting From Long Time Period
It is never a good idea to remain on diet for a long time period. If you are in starvation and losing weight then you need to take rest. Too much Starvation can make you too weak.
You can start taking more calories in a day, do some muscle building exercises and sleep well. Your goal must get some muscles without starvation.
17. You Have Not Reasonable Expectations
It is not easy to lose weight, maybe it will work well in the early day but to lose weight is a long-term process. In the beginning, you can start losing weight from 1-5 pounds.
It is not possible to achieve impractical Expectations with exercises and healthy diet.
Nowadays everyone wants to looks smart, handsome and bodybuilder. However, you may see a lot of pictures of artists and bodybuilders on social media, magazine, and newspapers, How they are looking.
They are looking very muscles full, handsome and smart but this is not true, their pictures just enhanced by using any picture or photo editor software.
In the beginning, you start to lose weight and body weight comes to your desired body comfort. After this, you can’t lose more weight because it is not possible for you to even though you are still working hard.
18. You Are Just Paying Attention to Dieting
Weight loss diet is not a long-term option for you. A research study shows, by diet plan people gain more weight with the passage of time.
Weight Loss Shakes
You can use weight loss shakes with bodybuilding exercises. Shakes can help you to burn fat and reduce your weight.
- Protein Jelly and Peanut Butter Smoothies: It comprises of butter, jelly, protein powder and milk. It has a delicious taste.
- Oreo Milkshake With High Protein: It is comprised of milk, vanilla, cookies, and cheese
- Peppermint Shake With Dark Chocolate: Comprises of Yogurt and Protein Powder.
- Almond Protein Butter Smoothies: Chia seeds and butter are sources of proteins.
- Protein Banana Coffee Smoothie: Banana, Coffee, and Protein are common ingredients.
Weight Loss Friendly Foods
How to Lose Weight Fast Naturally? A lot of foods are helpful in losing weight.
1. Eggs whiteness and Fat
According to new studies, whole eggs are beneficial for health because not harmful for heart. Egg whiteness comprises of proteins and Yellow part comprises of fat.
The fat is not helpful to slow down the blood circulation in your body and especially not harmful for heart.
2. Green Leafs
Green Leafs is Swiss chards, kale and some others. They provide your body sufficient amount of acidity that is beneficial for your health.
They have several properties that make them perfect for a weight loss diet. They provide you with a handsome amount of fiber and calories. You will find every green leaf with low carbohydrates.
Green Leafs comprises mineral, fibers, and vitamins that help you to reduce your body weight.
Salmon fish comprises a reasonable amount of protein, fat, and vitamins. Salmon fish fat is not helpful to increase your weight. You also get a sufficient amount of iodine which improves your mental capability.
Your metabolism can start working properly with this nutrient (Iodine). In the worldwide large number of people are not obtaining the desired amount of Iodine.
4. Brassicaceae Vegetables
Brassicaceae is also known by the name of Cruciferous Vegetables. These are vegetable comprises of Broccoli, Cauliflower, bok choy and similar kind of other vegetables. These vegetables are rich in fiber and after eating these no need to eat more throughout the day.
Because of the inclusion of fiber and proteins in vegetables makes it best diet for weight loss. All these vegetable are the good part of your weight loss program.
The main element in meat is Protein; it can help you to destroy up to 80-100 calories per day.
Chicken Breast and Lean Beef both are good for your health. Red Meat is beneficial for your weight loss. Goat meat and Chicken is best for your diet plan because it can’t cause a heart attack or cancer.
The reality is that meat is good for your weight loss plan and beneficial for health.
6. Boiled Sweet Potatoes and Potatoes
It is the perfect diet for weight loss. Boiled Potatoes has sufficient amount of nutrients. Boiled Potatoes have potassium nutrient that is helpful to control your blood pressure.
Boiled Potatoes fulfill you wholly. According to Satiety Index boiled are highest of all foods to fulfill your hunger.
How To Weight Loss Naturally?
Boiled potatoes are a good source of how to weight loss naturally?
The meaning of this is that if you eat boiled potatoes then you feel no need to eat more of other foods throughout the day.
Read How to Boil Potatoes?
First Boil potatoes, when you feel that potatoes have been boiled then cool them in water. Cool boiled potatoes have more fibers; these are helpful to reduce your weight. Hot potatoes have not sufficient amount of fibers.
1. High Protein Low-Calorie Fish
Lean fish like Tuna is the best example of high protein low-calorie fish. It is a natural source of seafood to reduce your food. Tuna fish has not much fat and also it is beneficial for health.
Most of the famous artists and bodybuilders used tuna fish because to fulfill high proteins and low calories requirements.
If the high proteins intake is in your preference then select tuna for your body proteins requirements.
2. Avocados Fruit
The avocados fruit belongs to a tropical evergreen tree and widely cultivated not in America but also in other regions of the world.
Avocado comprises of healthy fats and carbohydrates. The amount of monounsaturated oleic acid is highly available in Avocados as like olive oil.
Avocados are full nutrients like fiber and potassium that help you to minimize your weight.
3. Chili Pepper
Chilies are natural food if you are looking to answer this question how to lose weight fast naturally? Then chilies are the best option for you to utilize.
Chili pepper comprises a substance known as capsaicin, it helps you to reduce your weight by burning fat. Chili Pepper can be used as a supplement and most of the weight loss supplements have it as an ingredient.
The past studies show that by taking 1 gram red chilies can lower down your diet and increased the process of fat burning.
However, it has side effects for people who are not accustomed to eating red chilies or spicy food. The people who like to eat spicy food have more patience than who are not using it regularly or have no taste for red chilies.
4. Weight Loss Fruits
According to the Health Experts: Fruits are the healthy way to reduce weight naturally. The people who eat natural fruits and vegetables are healthier than the people not using fruits.
Fruits contain fiber and sugar: fiber is helpful to burn fat and reduce your weight. Fiber also tries to stop sugar to discharge quickly into the bloodstream.
Many people avoid fruits because of the element of fruit sugar; this is the common situation with the sugar patients or the people with the ketogenic diet (a carbohydrates diet).
Grapefruit is one of those fruits that effect is significantly recorded on weight loss/control. The Grapefruit is the best answer for the below three questions:
How To Lose Weight Fast and Easy?
How To Lose Weight Fast Naturally?
How to Lose Weight Without Exercise?
If take half grapefruit prior to meals it can cause to weight loss up-to 1.6 kg in 84 days (12 weeks).
The above statement is the best answer to the questions:
How to lose weight in 10 days?
How to lose weight fast in 2 weeks?
How to lose weight in 1 week?
Grapefruit also helps you to control insulin and abnormality of metabolic.
5. Weight Loss Exercises
Only going with the diet plan, it will not easy for you to extreme weight loss. These exercises help you to burn extra fat and reinstate your body.
These exercises not only burn fat but also keep you fit and healthy.
1. Cardio/Aerobic Exercises
Walking, Swimming, Running, Elliptical Session and bicycling all are cardio exercises. These exercises are good to burn extra fat, keep effective work on metabolism and prevent heart diseases.
2. Muscles Building Aerobic Exercises
Muscle building exercises not also beneficial for extreme weight but also help to strengthen your body muscles.
Muscles building exercises make you bigger, stronger and give you good look.
Biceps, triceps, squats, dips, and pushups are examples of muscles building aerobic exercises. However, for muscle building exercises you need to manage your diet.
Most Famous Weight Loss Pills And Supplements
Here I have described the best weight loss supplements and pills that can help you to lose your weight fast as soon as possible.
1. Extract of Green Coffee or Green Coffee Extract
Have you ever taken Green coffee? It is comprised of coffee beans and green leaves.
The chlorogenic acid in green leaves helps you to control sugar in your blood. The sugar amount in metabolism stops fat gathering.
Glucose also shows resistance to insulin and help to lower down your weight. The optimal metabolism of glucose is important for preventing fat storage. Excess glucose in the bloodstream can cause insulin resistance, which has been linked to trouble losing weight.
However, besides some advantages, Green Coffee has some disadvantages; For example, the chlorogenic acid may damage you with diarrhea.
2. Green Tea Supplement
Green tea and Green Tea extract both works as a weight loss supplement. In this scenario, manufacturers are focusing on extract.
Green tea comprises of EGCG, a type of antioxidant, it generates norepinephrine that helps you to reduce body fat.
Previous studies show that the consistent use of green can reduce weight 30% decrease in Carbohydrate absorption.
3. Protein Supplements
Whey protein is important to gain lean mass with strong muscles. It does not make you fat but it helps you to preserve and gain more lean muscles.
According to a previous study, people who are eating more protein in comparison to calories lose more weight. You can also WebMD for better protein search results, which protein is better or which not.
4. CLA (Conjugated Linoleic Acid)
Conjugated Linoleic Acid is a form of fat originates from cheese and beef.
How to lose weight in Six months?
One study shows that by the use of CLA consecutively for 6 months can reduce half pound weight in every week.
Weight Loss Drinks
Do you want To Lose Weight Fast & Naturally?
And if you want To Lose Weight in 2 Weeks?
Let’s see and choose your best drink for that.
Yes, you can lose approximately 10 pounds weight in two weeks. It is hard to lose weight by weight loss plans and weight loss diet. The natural drinks burn your fat and reduce your weight.
1. Citrusy Drink
Citrusy drink helps you to shrink your belly. The ingredients are half grapefruit, spoon honey, half cup pomegranate and salt pinch.
Grapefruit is the most prominent ingredient in your weight loss. It helps you to increase insulin that helps to control sugar level in blood.
Pomegranates help you to control blood pressure, cholesterol level, and inflammation.
2. Pineapple Drink For Better Functionality of Metabolism
You can prepare it with the following ingredients: Black salt pinch, One cup full pineapple, Two tablespoon powder and two spoon lime juice.
Pineapple comprises of bromelain, it helps to avoid your body from blood clotting and digestion.
3. Mint with Green Tea For Smartness
Mint with green tea is helpful to reduce weight. You can prepare it by mixing 1 cup of water, green tea leaves 1 tablespoon and 5 min leaves. Boil this mixture for 5 minutes maximum.
Green tea comprises of EGCG that burn fat and reduces weight. Mint helps you to protect from allergies and cold.
4. Lemon with Honey Detox
You can drink lemon with honey in the early morning. You can prepare it by mixing the following ingredients like 1 cup hot water, juice 1 lime and 1 tablespoon honey (organic).
Both Lemon and Honey help you to reduce by reducing inflammation and improving the level of cardiovascular health.
5. ACV And Kale Drink
It has following ingredients: 1 tablespoon vinegar, kale 1 cup, half cup water and black salt pinch. Mix all these in the blender. Put the fresh kale drink into the glass and drink it.
Kale is comprised of vitamins, fibers, and minerals. It minimizes the level of sugar in the blood and thus helps you to minimize diabetes and obesity.
6. Chia Seeds and Whey Protein Drinks
You can prepare it by the following ingredients: Chia Seeds 1 teaspoon, 1 cup fat-free milk (warm), and 2 tablespoon whey protein
Add all these ingredients in the blender and spin them for a while. Now the fresh drink is available to take.
Lean muscles are building with help of whey protein.
Chia seed prevents your body from diabetes, diseases (cardiovascular), syndrome and helps you to reduce your weight.
Weight loss Tips and Tricks
- The breakfast with high protein is beneficial for health. High intake of proteins in the breakfast reduces the desire to eat more in the whole day. Keep away from the cold drinks, juices, and sugary drinks. Sugar helps you to gain more fat that causes you to gain more weight.
- Drink water before every meal. According to a one research study, drinking water before a meal can lose your weight up to 44% just in 90 days (3 Months).
- Try to eat food that helps you to lose weight. The fiber that is insoluble can help you to reduce body fat and alternatively it reduces the weight.
- If you are a coffee or tea lover then try to take 2 or 3 times in a day. All these help you to burn fat and decrease the weight.
- Unprocessed foods help you to fill wholly and throughout the day you no need to eat more.
- Eat slowly and calmly, the fast eaters gain more weight than the slow eaters.
- Use small plates while eating food. The studies show that the people who used large plates eat more than the people used small plates.
- Try to sleep well at night. If you will not sleep well, it can help you to gain more weight.
Conclusion: The above tips & tricks with your 3 steps plan can help you to reduce weight.
Weight Loss Counselors Services
If you don’t know how to lose weight then you can take the services of professional counselors for your weight loss plans and procedure.
Weight loss counselors are professional have a specialty in weight loss plans and procedures. They assess your situation and provide you with different diet plan according to your health requirements.
Most of the counselors facilitate their clients with weight loss clinics, where they treated and look after well.
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