How to Lose Weight Fast: 3 Simple Steps, Based on Science

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1. Cut Back on Sugars and Starches

 The most important part is to cut back on sugars and starches (carbs).

When you do that, your hunger levels go down and you end up eating much fewer calories.

Now instead of burning carbs for energy, your body starts feeding off of stored fat.

Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight

2. Eat Protein, Fat and Vegetables

Meat: Beef, chicken, pork, lamb, etc.

Fish and Seafood: Salmon, trout, shrimp, etc.

Eggs: Whole eggs with the yolk are best.

Low-Carb Vegetables: Broccoli,Cauliflower,Spinach,Tomatoes,Kale,Brussels sprouts,Cabbage,Swiss chard,Lettuce,Cucumber

3. Exercise 3 Times Per Week

By exercising, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

 Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat 

The 5 Surprising Ways To Lose Weight Without Exercise

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1. Dim the lights and lower the noise

In a study by Cornell researcher Brain Wansink, Ph.D., people who went to a fast food restaurant where the lighting was softer and the music was more soothing ate, on average, 175 fewer calories than those who ate in the same place with bright lights and blaring music. 

2. Reduce the size of your plate

Most American plates are 11 or 12 inches wide. If you stick to a plate that is nine or 10 inches wide.  You can cut about 23 percent off the amount you serve yourself (and eat.) 

3. Weigh yourself

A lot of people are in “fat denial,”. They don’t get on scale, they buy stretchy clothes, they hide in the back of pictures—things that stop them from owning up to their weight.” Getting on the scale can stop the denial. 

4.Get enough sleep

Do you ever notice that when you’re sleepy, you tend to eat more? Your observation is backed by science: Studies have shown that tired people put more food in their mouths.  

5. Eat a good breakfast

And that doesn’t mean pile up the bacon, hash browns, and breakfast breads. Eat a heavy-on-protein breakfast every day  and you’ll control your hunger long into the day.