Want to Lose Weight Fast? Here are 3 Simple Steps to Lose Weight Based on Science
3Step 3: Exercise and lift weight 3 times per week
Exercising will only speed up your weight loss. Lifting weight can help you burn a significant amount of calories and boosts your metabolism. As per studies on this subject, it has been discovered that you tend to gain a bit of muscles while losing a significant amount of weight simultaneously.
Try to find time to go to the gym to lift weight at least 3 times a week. However, if you are new and have never lifted weights before, ask a trainer to help you out. But, if you aren’t a member of a gym, you can opt to do cardio workouts like running, jogging, cycling, walking, or swimming. Both cardio and weightlifting are exceptionally good to lose weight fast.
Once a week do a ‘carb refeed’
You can take one day off in a week to eat more carbs and most people choose to do this on a Sunday. But, you should eat healthy carb sources like potatoes, oats, quinoa, sweet potatoes, rice, and fruits. When you have your cheat meal, try to eat something healthy instead of indulging in junk food.
Limiting you’re your carb consumption to simply one higher carb day per week, you can reduce carbs enough to lose weight faster. On your carb reefed day, you might regain some of your water weight, but you will lose it once again in the next 1-2 days.
Calories and portion control
As long as you keep your carb intake low and stick to a protein, fat, and low-carb vegetable diet, there is no need for you to count or keep a track of your calories. But, you can even count them with a calorie calculator if you feel the need to do so.
How fast do you lose weight?
In the first week, you can lose up to 5-10 pounds or (2.3-4.5 kg) or even more. You will then lose a moderate amount of weight consistently from then onwards. When you are new to dieting, weight loss can occur more rapidly which means the more weight you have to lose the faster you will lose it.
The first few days, you might feel a bit strange since your body is so used to running on carbs. It will just take some time for your body to get used to the fat burning process. There are people who even experience the “keto flu” or “low carb flu” for a few days. People generally feel more energetic after these first few days.
Apart from losing weight, a low-carb diet can provide you with a whole bunch of health benefits-
- It improves blood pressure
- Increases HDL or good cholesterol in the body and reduces LDL or bad cholesterol
- It significantly decreases blood sugar levels in the body
- Reduces your triglycerides