When a program is catered to your needs, it is believed that you’re more likely to follow it. So, here are three simple steps to follow if truly you want to get rid of excess fat.
1. Drastically reduce your intake of sugar and starch
The most important part of this program is to cut back on sugars and starches (carbs).
Because they are the foods that stimulate secretion of insulin the most. And just in case you do not know, insulin is the main fat storage hormone in the body.
When insulin is denied stimulation and it goes down, fat becomes very easy to get out of the fat stores.
And this will lead to the body burning fats instead of carbs.
Also, another benefit of lower insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight.
It is possible to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat, and water weight.
Just lower your insulin, and the magic will start working on its own accord.
2. Increase your intake of protein, fat, and vegetables
The importance of these three classes of food cannot be overemphasized for someone who desires to lose weight.
In fact, when it comes to losing weight, protein king!
You must try to ensure that each one of your meals contains a protein source, a fat source, and low-carb vegetables.
If you Construct your meals in this way, you will automatically bring your carb intake into to recommended range of 20-50 grams per day.
Sources of protein
Meat – Beef, chicken, pork, lamb, bacon, etc.
Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
Eggs – Omega-3 enriched or pastured eggs are best.
Sources of low carb vegetables
According to health specialists, a diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.
Sources of Fat
It has been said that the best cooking fat to use is coconut oil. It is rich in fats called medium-chain triglycerides (MCTs) and can also boost metabolism slightly.
3. At least lift weight three times weekly
With this plan, you do not need to exercise to lose weight, but weight lifting is highly recommended.
The best option you would have is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.
But 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.
However, if lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will do.
Follow these five tips on weight loss if you want the process to be easy.
Your breakfast should be a high-protein breakfast. Why? A high protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
Do all you can to resist the temptation of sugary drinks and fruit juice because they are the most fattening things you can put into your body, and avoiding them can help you lose weight.
Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.
Choose weight loss-friendly foods like beans, legumes, avocados, boiled potato e.t.c.
Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.