There are many methods to lose weight quickly. However, most of these methods do not help you feel full and therefore, the feeling of constant hunger tends to persist. In the following article we will mention three key steps to achieve it effectively and backed by scientific studies.
1. Reduce the consumption of carbohydrates
The most important part is to reduce carbohydrates, is to reduce the consumption of sugars and starches. These foods are the ones that most stimulate insulin production. Therefore, it is good that you remember that insulin is the main hormone that stores fat in your body.
Bottom line: When insulin is low in your body, it’s easier to get rid of stored fat, so you start burning fat instead of carbs.
The kidneys will release excess sodium and water from the body, which will reduce bloating and unnecessary water weight .
When carbohydrate intake is reduced, then insulin levels drop, allowing you to eat fewer calories while still feeling full.
In addition to reducing carbohydrates in the diet, there are other measures to take into account to lose weight. They will be mentioned and described below.
Learn more about “How to reduce sugar intake?” in our article: The 14 Easiest Ways to Stop Eating Sugar .
Avoid drinks high in sugars
Reducing sugar consumption should begin with reducing the consumption of products that are characterized by having high concentrations of these components. Its replacement is the key to restoring metabolism and reducing the risk of developing diseases due to excesses in our body.
consume enough water
As we previously mentioned, reducing the intake of carbohydrates in our diet allows the kidneys to process faster and reduces the water content that exists in our body, so it is important to stay hydrated.
They favor the absorption of nutrients, a feeling of satiety, stimulates metabolism and reduces cravings and anxiety.
Note: The constant water content in the body, hydration and fluidity allows the elimination of toxins in our body.
eat whole foods
A balanced diet and understanding the need for protein and calories in our body is key. All foods are essential, in controlled quantities, because they go through different metabolic processes and have different effects on our body.
Consume soluble fiber
Fiber plays a key role in our body as it helps with the transit of the digestive system, reduces the glycemic index and delays the arrival of nutrients into the bloodstream , thus favoring the feeling of satiety and reducing excessive food consumption. (1)
2. Increase the consumption of proteins, vegetables and healthy fats
In general, each meal should include a source of protein, a source of fat, and a source of vegetables.
Below we will mention the main sources of food that can positively influence the process of losing weight in the body.
- Meats: Bovine, chicken, pork, lamb, bacon, etc.
- Fish and shellfish: Salmon, trout, shrimp, lobster, etc.
It is important to eat plenty of protein, but not excessively. Eating plenty of protein has been shown to increase metabolism by 80 to 100 calories per day . When it comes to losing weight, protein is the king of nutrients.
Learn more about “high protein foods” in our article: Which foods contain more protein?
sources of fat
- Olive oil
- Coconut oil
- Avocado oil
The best fat for cooking is coconut oil. It is rich in fats called medium chain triglycerides (MCT). These fats are more filling than others and can slightly increase metabolism.
Note: There is no reason to fear natural fats. New studies show that saturated fat does not increase the risk of heart disease at all. (two)
Learn more about “healthy fats” in our article: 5 Foods With Healthy Fats .
Vegetables and vegetables
- Brussels sprouts
Large amounts of these vegetables can be eaten without spending more than 20-50 net carbs per day. A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.
Learn more about “What are the healthiest vegetables?” in our article: The 14 Healthiest Vegetables on the Planet .
To highlight: Complying with each meal a source of protein, a source of fat and a source of low-carbohydrate vegetables is paramount. This will regulate your carb intake to between 20-50 grams and drastically lower your insulin levels.
3. Practice physical activity regularly
A good diet does not require physical activity to lose weight, but it is recommended to maintain the well-being and health of our body.
Note: Several studies focusing on low-carb diets show that resistance training, such as lifting weights, can gain some muscle while losing significant amounts of body fat. (3)
If weight lifting isn’t an option for you, easier cardio workouts like jogging, running, swimming, or walking can suffice.
The different options and possibilities will be mentioned below for your consideration, since promoting physical activity will always be done to improve health.
Learn more about “the benefits of exercising regularly” in our article: The Top 10 Benefits of Regular Exercise .
Warm-up and stretching exercises
As we previously mentioned, to lose weight it is not necessary to perform exercises that require too much physical effort, warm-up and stretching exercises allow you to train and get used to the body if the goal is a constant routine.
Highlights: Stretching exercises are effective for speeding up metabolism, reducing stress, building muscle, and burning calories.
Resistance and strength exercises
Resistance exercises allow you to increase capacity, increase muscle mass and therefore losing weight will be much easier . These are considered as those that stimulate the capacity of our body with sustained efforts and can be focused or generalized.
Note: Among the most practiced resistance exercises we can mention cycling, swimming, gymnastics, dance therapy, etc.
Cardiovascular exercises are those that require the use of great efforts or for prolonged times, they are also called anaerobic. They are performed aimed at burning a specific amount of calories in stipulated periods of time.
- The correct diet will be the most appropriate tool to be able to control the weight of our body. No type of extremism is healthy for health.
- Understanding the importance and functioning of each of the biological macromolecules that our body requires to be healthy allows the understanding and application of an adequate diet.
- Physical exercises are not essential or a unique path, but they reinforce the results and are recommended for many reasons.
- Fats produce energy and help the proper functioning of the metabolism, so it is a myth that their complete elimination from our diet will bring totally positive effects.