How To Lose Weight & Burn Fat Fast
Weight loss is one of the popular challenges the modern generation faces, and many people continue to search for effective easy ways to lose weight and burn fat.
When you perform a Google search on this topic, you will come across numerous methods ranging from diet plans to workout routines, supplements, and even surgeries.
Unfortunately, most of the recommended weight loss options will either starve you or drain all your energy in the strenuous workouts.
If you do not have the willpower, it will only be a matter of time before your hunger and exhaustion drive you into giving up.
Nonetheless, there are several easy ways to lose weight and burn fat without feeling hungry or unsatisfied.
- 1 How To Lose Weight & Burn Fat Fast
- 1.1 1. Avoid All Sugary Products And Cut Down On Starches
- 1.2 2. Consume More Protein, Low-Carb Vegetables, And Healthy Amounts Of Fat
- 1.3 3. Establish A Physical Workout Plan (Three Times A Week)
- 1.4 4. Choose One Day For Carb Re-Feed And Cheating
- 1.5 5. Consider Using Calorie And Protein Control Tools
- 2 Final Thoughts On Losing Weight Fast
These methods focus on reducing appetite, stimulating fat metabolism, and helping you lose more weight without the hunger.
Here are the top five ways you can trust to help you drop down your weight without as much strain.
1. Avoid All Sugary Products And Cut Down On Starches
A lot of research has been done on the impact of added sugar and starches, and they all arrive at the same conclusion; both are a compromise to any weight loss effort. Added sugars contain half fructose and half glucose and maltose.
Significant amounts of fructose can only be processed by the liver, which is also the organ responsible for producing your insulin.
When you consume more sugars and starches, the liver is loaded with fructose and stimulates the production of more insulin, which in turn converts all this sugar into fats.
If you want to lose weight, you must start by implementing measures that ensure you do not gain any more weight.
Cutting down your starch intake will not only help you stop gaining more weight, but also drops down your insulin level. This makes it easy for more fat deposits to be accessed and used for energy.
2. Consume More Protein, Low-Carb Vegetables, And Healthy Amounts Of Fat
The benefits of eating more protein are quite obvious and straightforward. From research studies, proteins have been shown to boost metabolism by up to 100 calories per day, which is exactly what you need to burn fat.
What’s more, protein gives you lasting satisfaction and reduces obsessive food thoughts by up to 60%.
Consuming more protein cuts down your caloric intake by 441 calories per day, and your desire for snacks will simply diminish.
Protein also contains the needed micronutrients to boost fat metabolism. No other food group can beat protein when it comes to losing weight.
It is important to eat low-carb vegetables and fats to maintain your carb intake between 20g and 50g per day, particularly because carbs are still essential for optimal nutrition and metabolism.
Protein sources include meat, beef, lamb, bacon, pork, eggs, fish, salmon, shrimp, trout, lobster, and other seafood.
Low-carb vegetable sources include kale, broccoli, cauliflower, spinach, cabbage, lettuce, Brussels sprouts, cucumber, celery, and Swiss chard, among others. Butter, tallow, olive, coconut and avocado oil can provide you with the needed fat.
3. Establish A Physical Workout Plan (Three Times A Week)
Physical exercise is always highly recommended if you want to lose weight and burn fat fast. You do not have to lift heavy weights and exhaust all your energy.
Remember, this is not a bodybuilding contest. All you need to do is show up at the gym three times a week, warm up, lift some weights, and perform some stretches.
Even if you only spend 20 minutes in there, the results will be magnanimous. You can ask your gym trainer for some help and advice if you are new to physical workouts.
Exercising is one way to shoot up your metabolic processes and access all the fat areas. It also demands energy, and when combined with the above practices, you will be burning more calories every week without even straining.
While weight lifting is not a requirement, it has been shown to provide the best results. You can still find other low-level exercises like running, walking, jogging, swimming, or cycling.
4. Choose One Day For Carb Re-Feed And Cheating
Since you are going to stay on a low-carb diet all week, it is advisable to pick one day for a carb re-feed and cheating.
It is the day you eat more carbs to improve the regulation of other fat-burning hormones like leptin.
Without carbs, the production of these hormones will diminish and slow down your fat metabolism processes.
However, make sure you choose healthy carbs like quinoa, rice, oats, fruits, and potatoes. Do not have more than one “cheat” day per week as this will ultimately jeopardize your efforts.
If you must eat some of the unhealthy foods you crave, choose this day to feed those cravings, but your goal should be to avoid them altogether.
While you will gain some weight on these re-feed days, it is often water weight that gets shed within one or two days. Remember not to overindulge.
5. Consider Using Calorie And Protein Control Tools
Tracking your weight loss progress is very important as it does not only help you gauge your efforts, but also motivates you to stick to the routine.
You can find tools to count your calories and they are very easy to use. Through tracking your caloric intake, you can find ways to reduce the amount of carbs and overall food portions you consume.
If you are not sure how to improve your results after tracking your progress, try these simple tips:
- Start with a high protein breakfast
- Avoid fruit juice and sugary drinks
- Drink your water 30 minutes before meals
- Choose weight-loss friendly meals only
- Drink more coffee and tea to boost your metabolism
- Eat more soluble fiber
- Avoid processed foods (eat whole unprocessed foods)
- Eat slowly and use smaller plates
- Get good rest and sleep
Final Thoughts On Losing Weight Fast
Following the above plan can help you lose 5 to 10 pounds within the first week alone. In the next weeks, you will lose 2-4 pounds consistently.
You may feel strange within the first few days, especially since your body was accustomed to burning sugar for energy and you will now be subjecting it to burning fat.
Nonetheless, the benefits are all worthy as you will not only burn fat and lose weight, but will also balance your blood sugar, reduce bad cholesterol LDL, increase good cholesterol HDL, reduce triglycerides, and improve blood pressure. Make sure you choose fresh foods from your reputable grocery or farmer’s market.