I believe there are only two ways to truly manage weight, through exercising and eating healthy. There simply is no magic shortcut, and while this may seem obvious to some people it is overlooked far, far, too often. Now you’re probably wondering, if diet and exercise are the only ways to lose weight, why did you write this list? If you use these in addition to eating better and getting some exercise, they can speed up the process. Check out my favorite no-fail jump starts.
2) Lunch and Dinner
1.Sugars and Starches Reduce in Food
The most important part is to cut back on sugars and starches.These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating This way, both body fat and water weight.
2. Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables.
Constructing your meals in this way will automatically bring your carb intake into the
recommended range of 20-50 grams per day.
Meat – Beef, chicken, pork, lamb, bacon, etc.
Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
Eggs – Omega-3 enriched or pastured eggs are best.
The importance of eating plenty of protein can not be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire
for late-night snacking by half, and make you so full that you automatically eat 441 fewer
calories per day… just by adding protein to your diet (8, 9).When it comes to losing weight, protein is the king of nutrients. Period.
Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is
a recipe for failure. It will make you feel miserable and abandon the plan.The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain
Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism . There no reason to fear these natural fats, new studies show that
saturated fat doesn’t raise your heart disease risk at all .To see how you can assemble
your meals, check out this low carb meal plan and this list of low carb recipes.
3.Lift Weights 3 Times Per Week
You don’t need to exercise to lose weight on this plan, but it is recommended.The best option is to go to the gym 3-4 times a week.
Do a warm up, lift weights, then stretch.If you’re new to the gym, ask a trainer for some advice.By lifting weights, you will burn
a few calories and prevent your metabolism from slowing down,which is a common side effect of losing weight .Studies on low-carb
diets show that you can even gain a bit of muscle while losing significant amounts of body fat .If lifting weights is not an option
for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.
Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.
eight Loss Tips to Make Things Easier (and Faster)
Here are 7 more tips to lose weight even faster:
1. Drink More Water. One study shows that drinking water half an hour before meals helps you eat fewer calories and lose
44% more weight. It can also boost metabolism slightly.
2. Drink Coffee or Tea. If you’re a coffee or a tea drinker, then by all means drink as much as you want as both can raise your
3. Eat a High-Protein Breakfast. Studies show that people who replace a grain-based breakfast with high-protein foods like eggs
feel more full for the next 36 hours, and lose up to 65% more weight.
4. Eat Viscous Fiber. Viscous fiber supplements like glu can help you lose weight, especially around the belly area .
5. Choose Weight Loss Friendly Foods (see list). Certain foods are particularly useful for losing fat. Here is a list of the 20
most weight loss friendly foods on earth.
6. Use Smaller Plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works.
7. Sleep Better. Poor sleep is one of the strongest risk factors for weight gain and obesity, taking care of your sleep is important.