here's the plan, the outlines of which reduce your appetite significantly, make you lose weight (without hunger), and improve your metabolic health.
1. Cut Back on Sugars and Starches - This is the most important step - to cut back on sugar and starches (carbs). Once done, this reduces hunger levels and thus, you end up eating fewer calories. Thus, rather than burning carbs for energy, your body starts feeding off of stored fat. It also lowers insulin levels which causes your kidneys to shed excess sodium and water out of your body. This further reduces bloat and unnecessary water weight.
2. Eat Protein, Fat and Vegetables - Each meal that you intake should constitute a protein source, a fat source and vegetables (low in carbs). The best sources of protein are meat, fish and seafood, and eggs. High protein diets have proven to reduce cravings and obsessive thoughts by food and thus, reduces the desire for late-night snacking by half. Don't give a second thought about loading your plate with low-carb vegetables. A diet based on meat and vegetables contains all fibres, minerals, and vitamins which keep you healthy. Your fat source can be from olive oil, coconut oil, avocado oil, and butter. If you'd try low-carb and low-fat at the same, the diet would result in a failure.
3. Lift Weights 3 Times per Week - You need not exercise to lose weight, however, it is recommended. The best option is to go to the gym 3 times a week or 4 at the maximum. All you need to do is a warm-up and lift some weights. When you lift weights, you'll burn calories and also prevent your metabolism from going down, which is a common side effect of losing weight. If lifting weights is off the charts, you can always do some cardio such as walking, jogging, running, cycling, or swimming will also suffice.
Besides, the changes in your diet, there are a few tips to lifestyle changes to lose weight. These tips are more likely to act as a catalyst in your weight losing.
1. Drink water half an hour before meals.
2. Drink coffee or tea.
3. Eat your food slowly.
4. Weigh yourself every day.
5. Get a good night's sleep. Every night (Very important)
6. Add more steps in your routine. (Walk 10,000 steps per day)
7. Eat Breakfast Every Day.
8. Close the Kitchen at Night. (You don't want yourself to get in to mindless snacking or late-night munchies)
9. Guzzle water 24/7.
10. Avoid doing anything else while you are eating.
Conclusion
When you reduce your carbs and insulin levels, you change the hormonal environment and make your brain and body adjust to the new changes. This leads to reduced appetite and hunger and thus, it eliminates the reason which most people fail with conventional weight loss methods. These methods have proven to help you lose weight 2-3 times weight as a typical low-fat, calorie-restricted diet.
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