HOW TO LOOSE WEIGHT QUICKLY- LOOSE WEIGHT FREOM YOUR HOME- DIET TO LOOSE WEIGHT

You can find many type of ways to loose weight.  Says so many dieting things and exercises to stress your body. At the end says under an eye of a physician or doctor. Here you can see the whole techniques are natural and with no side effects. This things you can fallow with out any doubt about following.

The 3-step plan outlined here will:

·         Reduce your hungriness significantly.

·         Make you lose weight quickly, without being hungry.

·         Improve your metabolic health simultaneously.

All of this is supported by scientific researches.

STEP -1 : MAKE A BANN ON SUGARS AND STARCHES

The most important part is to avoid  sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. You know that insulin is the main fat storage hormone in the body which makes your body store more and more unnecessary fat. When insulin goes down, then this was the perfect time for burning of fat for gaining energy instead of depending on the carbs. And also lowering insulin makes that your kidneys processes excess sodium and water out of your body, which reduces bloat and unnecessary water weight.

It is not an exclamatory thing  to lose up to 10 pounds (sometimes more) in the first week of following this way, both body fat and water weight.

This is a graph says comparing low-carb and low-fat diets in overweight/obese women.

The people who having low carb group is eating what ever they want up to their fullness, while  the low fat people are calorie restricted and being hungry.

Make some low carbs, lower your insulin and you can eat less calories automatically and no need of hungry. Through this automatically you can lower your and loss your fat as well as.

STEP – 2 : EATE PROTEIN, VEGITABLES AND AS WELL AS FAT

Each of your daily meal should contain the source of Protein, Fat and low-carb vegetables.  Planning your meal in this way will brings you the all necessary things to your body and make carb intake of 20-30 grm per one day.

Protein sources:

From Meet like – Beef, Chicken, Pork, Lamb, Bacon etc.

From Fish and Sea Foods – Salmon , Trout, Shrimps, lobsters etc.

From 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 increase metabolism by 80 to 100 calories per day. High protein diets can also reduce abnormal thoughts about food by 60%, reduce desire for late-night dinners by half, and make you so full that you automatically eat 441 fewer calories per day by adding protein to your daily food. When we think about loosing weight  protein is the king of the energy producing process for our body.

Low-Carb Vegetables:

·         Broccoli

·         Cauliflower

·         Spinach

·         Kale

·         Brussels Sprouts

·         Cabbage

·         Swiss Chard

·         Lettuce

·         Cucumber

·         Celery

You don’t need to worry about to fill your meals plate with this low-carb vegetables. You can eat plenty of this without overloading of 20-50 net carbs per day. The diet based on the vegetables and meet contains  fiber, minerals and vitamins makes you healthy. There is no need of any grains in the diet.

Fat Sources:

·         Olive oil

·         Coconut oil

·         Avocado oil

·         Butter

·         Tallow

Eat 2-3 time a meals per day. If you  are getting hungry in the afternoon , add a 4th meal. No need to afraid of eating fat, trying to do both low-carb AND low-fat at the same time causes some trouble in your weight loosing. It will make you feel mismatch of your diet  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 slightly. There is no need to afraid of natural fats, new researches says that saturated fat doesn’t raise your heart disease risk at all.

STEP 3: WORK OUT 3 TIMES PER A WEEK

In fact you don’t need to exercise to lose weight in this process, and it is optional. 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, don’t be a scientist there and  ask a trainer for some advice. By lifting weights, you will burn a few calories and prevent your metabolism from slowing down , through this you can slowing down your metabolism like side effect of loosing weight.  Some researches shows 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 are sufficient for our plan.

RE-FEED YOUR CARBS PER A WEEK- OPTIONAL

You can take one day leave per week where you eat more carbs. Many people prefer Saturday. It is important to try to take the  healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc. But only  this one higher carb day, if you start doing it more often than once per week then you’re not going in a reverse way of our plan. If you must have a cheat meal and eat something unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones. You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.

ABOUT CALARIES AND PROTEIN CONTROL         

No need of calculating the calories as long as you keep the carbs very low and respect to protein, fat and low-carb vegetables. The margin is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.

OTHER THINGS TO MAKE THE PLAN EASIER

1.    Drink More Water. Some researches 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 metabolism.

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 glocomannan can help you lose weight, especially around the belly area.

5.    Choose Weight Loss Friendly Foods. Certain foods are particularly useful for losing fat. Do some research and try to find this type of foods.

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 too important.

HOW FAST WILL LYOU LOOSE THE WEIGHT

You may lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that. I can personally lose 3-4 lbs per week for a few weeks when I do this sincerely. If you’re new to dieting, then things will probably happen some what fast. The more weight you have to lose, the faster you will lose it. For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead. It is called the “low carb flu” and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it. After that, most people report feeling very good, positive and energetic. At this point you will officially have become a “fat burning beast.” Despite the decades of anti-fat-hysteria , the low-carb diet also improves your health in many other ways:

·         Blood Sugar tends to go way down on low-carb diets.

·         Triglycerides tend to go down.

·         Small, dense LDL (the bad) Cholesterol goes down.

·         HDL (the good) cholesterol goes up.

·         Blood pressure improves significantly.

·         To top it all of, low-carb diets appear to be easier to follow than low-fat diets

YOU DON’T NEED TO STARVE YOURSELF TO LOOSE WEIGHT

If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication. By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight. This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods. This is proven to make you lose about 2-3 time as much weight as a typical low-fat, calorie restricted diet. Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning.  

On this plan you can eat any type of food unless it harms to your metabolism and weight loosing plan.