In this article you will find that How to Lose Weight very easily in 3 steps (without spending money. There are many ways to lose weight quickly, but in most the person goes hungry and not satisfied with the results.These methods require a force of superhuman will to move forward and, often, the person throws in the towel before expected.
There is no longer valid excuses ...
Action Plan 3 steps Nutrition Weight Loss No More
Your appetite decreases.
You will lose weight quickly and efficiently without starving yourself.
You will improve your metabolism and overall health.
1. Reduce consumption of carbohydrates
The best way to lose weight with minimal effort, without counting calories and, most importantly, without hunger, is limiting the consumption of carbohydrates.
It is a practice that has existed for over 100 years and has been the basis of an infinite number of slimming diets.
Today, and after much research, experts have confirmed what had already demonstrated the experience: a diet low in carbohydrates reduces appetite and encourages the person to automatically eat fewer calories (1).
What differs from other forms of food and diets that promise miracles?
You do not need a calculator to be counting calories.
You do not go hungry: you can eat to satiety, feeling full and yet, you're losing weight (2).
Is effective (3, 4).
It is completely healthy: reduce blood sugar, blood pressure and triglycerides. It also raises HDL ( "good") cholesterol and improves cholesterol levels LDL ( "bad"). (5, 6)
There are two main forms of carbohydrates:
Sugars.
Starches.
Both starches sugars as are the two elements that stimulate insulin secretion, whose main function is to store energy as fat.
When insulin levels go down, removing fatty deposits is facilitated and the body begins to burn fat instead of carbohydrates.
In other words:
⇓ ⇓ insulin carbohydrate = = = ⇑ ⇑ fat burning weight loss
Basically, lowering insulin levels causes fat loss is put on "autopilot".
Results?
Lose up to 5 kg in just one week.
The following chart shows a comparison of the weight loss caused by a diet low in fat and low carbohydrate diet in obese people:
You will find a list of real and healthy foods low in carbohydrates in the best list of low carb foods.
And if you want to learn more about the low-carb diet, visit my article Everything about low-carb diet.
2nd. Increase consumption of protein, fat and vegetables
From now on, all your meals include a protein source, a fat source and vegetables low in carbohydrates.
protein + fat + vegetables = weight loss
Protein
The protein greatly influences weight loss:
Increases metabolism, burning up calories more per day 80-100 (7).
Reduces appetite and cravings, equivalent to a spontaneous reduction in caloric intake (8).
It helps not regain the lost weight (9).
Learn what are the best sources of protein in What foods contain more protein?
Grease
The two main sources of energy in the body are carbohydrates and fat.
One of the main problems when starting a low carbohydrate diet is also to reduce fat intake.
If we reduce carbohydrates and reduce fat ... where'd you get the energy our body?
⇓ ⇓ carbohydrates + fats = hunger, cravings and fatigue
Vegetables
Vegetables, especially cruciferous and green leafy vegetables contain very few carbohydrates and fiber.
Several studies have shown that consumption of dietary fiber cause weight loss through appetite reducing effect (10).
Examples of cruciferous vegetables include kale, broccoli, Brussels sprouts, cauliflower ...
Examples of green leafy vegetables are: spinach, chard, lettuce ...
Vegetable can also reduce your
diabetes
3rd. Do weight training 3 times wing week
Exercise or physical activities, mainly resistance training, accelerate and increase weight loss.
Perform weight-bearing exercise 3 or 4 times a week, at home or in the gym, or do some cardio, such as running, swimming or walking.
You will exercise your muscles, burn more calories and avoid slowing metabolism (11).
Additional 8 Tips to lose 1 kg extra per week
1. Eat breakfast with eggs
Take a breakfast of eggs makes you feel more satiated for the next 36 hours and automatically consume fewer calories the rest of the day, losing up to 65% more weight (12).
2. Drink water
Water should always be your reference drink when you are thirsty.
Drinking water a half hour before each meal reduces the amount of calories you eat the rest of the day and helps you lose up to 44% more weight (13).
Coffee or tea are also good choices, because they accelerate the metabolism slightly.
3. Use smaller plates and pour yourself less
It may seem strange, but studies confirm that people automatically eat less when they use smaller plates (14).
The smaller the plate, the more food will believe your brain that you've eaten.
So, your brain will feel more satisfied with fewer calories.
4. Avoid stress and respects your sleep
Sleep little and badly causes fatigue and increases hunger and cravings.
On the other hand, a high level of stress and sleep deprivation can disrupt the hormones ghrelin, leptin and cortisol, which results in an increased risk of obesity (15).
Sleep at least 7-8 hours a day and control your stress doing your favorite hobby or doing something you like.
5. Write a food diary
A recent study has found that the simple fact be written down everything you eat doubles weight loss (16).
6. Choose appropriate foods for weight loss
Nature has rewarded us with many healthy and natural foods that promote weight loss.
Check out 20 foods to lose weight healthily.
7. Do not drink beer
Beer contains easily digestible carbohydrates that inhibit fat burning.
Have you heard the term "beer belly"?
Well, you know why it appears.
8. Avoid artificial sweeteners
Almost all sugary drinks that are sold have a "light" or "diet" version.
These products do not contain calories, so technically should help you lose weight.
However, the evidence that these drinks work in this direction is completely nonexistent.
According to several scientific studies, artificial sweeteners may increase appetite and increase cravings sugary foods (17).
Scientifically proven results
If you follow all the steps above, you'll notice the results immediately:
1st week: secured between 2.5 kg and 5 kg loss, sometimes even more.
2nd week onwards: steady loss of 0.5 kg and 1.5 kg per week.
If this is the first time that you follow this type of diet, it is likely to go down weight faster.
Also during the first few days you will experience a period of adjustment while your body gets used to burn fat instead of carbohydrates, which is known as "low-carb flu".
Consume more fats or added sodium diet can help at this stage.
No you down if you check that a week has not lost what you expected.
Scales measure weight not only fat but also the muscles, bones and internal organs.
You eliminate fat while gaining muscle can be and that is not reflected on the scale.
A loss of persistent, stable and long-term weight requires perseverance, perseverance and patience: change the "chip" from the beginning and learn to keep your new habits forever.
If you go back to your previous lifestyle after losing the unwanted kilos, do not be surprised to see how you gain weight again.
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