How to Lose Weight 3 Simple Steps Based on Research

There are so many ways to lose weight. However, most of them will make you unsatisfied and hungry.

If you are not with an iron willpower, then hunger will make you give up on these plans. However, I am here with a plan that will surely help you out.

The plan outlined here will:

• Cut down your appetite significantly.
• Enables you to lose weight quickly, without hunger pangs.
• Boost your metabolic health at the same time.

Here is a simple and easy 3-step plan to lose weight.

1.Cut Back on Starches and Sugars:

 The most vital part is to cut back on carbs(starches) and sugars.
When you follow that, your hunger levels automatically go down and you end up feeding much fewer calories.

Now instead of burning any carbs for energy, your body tries to start consuming off of stored fat.
Another advantage of cutting carbs is that it lowers your insulin levels, helping your kidneys to shed excess water and sodium out of your body. This reduces unnecessary water weight and bloating.
It’s not uncommon to lose around 10 pounds of weight (sometimes more) in your first week of eating this way, both water, and body fat weight.

Causes of obesity and obesity health risks and this graph represent it.

This graph is drawn from a study comparing low-fat and low-carb diets in obese or overweight women.

People consuming low carb is eating until fullness, while the low-fat group is hungry and calorie-restricted.

Cut down the carbs and you will be able to eat fewer calories without any hunger.

SUMMARY

Excluding sugars and starches from your daily diet will lessen your appetite, shed your insulin levels and enables you to lose weight without feeling hunger.

2.Eat Protein, Vegetables, and Fat:

Each and every one of your meals should have a protein source, low-carb vegetables, and fat source.
Having your meals in this way will bring your carb consumption into the recommended range of 20–50 grams per day.

Protein Sources

• Meat: Beef, lamb, chicken etc.
• Fish and Seafood: Salmon, shrimp, trout etc.
• Eggs: Whole eggs are best.

Studies show that protein improves your metabolism by 80-100 calories as per day. High-protein food can also fewer the obsessive thoughts about food and cravings up to 60%, lesser down the desire for late-night snacking, and feel you so full which leads you to eat 441 fewer calories on daily basis — just by intake of protein to your diet.

When we are talking about losing weight, protein is the king.

Low-Carb Vegetables:

• Broccoli
• Cauliflower
• Spinach
• Tomatoes
• Kale
• Brussels sprouts
• Cabbage
• Swiss chard
• Lettuce
• Cucumber

Don’t you worry to load your plate with low-carb vegetables? You can intake massive amounts from them without excessive over 20–50 net carbs daily.

A diet that based on vegetables and meat are all full of fiber, minerals, and vitamins you require to be healthy.

Fat Sources

• Olive oil
• Coconut oil
• Avocado oil
• Butter

Eat 2–3 meals daily. If you feel hungry in afternoon, pick your  4th meal.
Don’t be afraid of consuming fat, as trying to combine both low-fat AND low-carb at the same time is a complete failure. It will make you feel abandon and miserable.

SUMMARY

Combine each meal out of a fat source, a protein source, and low-carb vegetables. This will add you to the 20– 50-gram carb and lower your hunger levels significantly.

Lift Weights 3 Times A Week:

You don't have to do crazy exercises to lose weight for this plan. But it is recommended if you are very fat.
The best choice is to go to the gym 3 to 4 times a week. Do a bit warm-up and try to lift some weights.

If you are new to gym take some advice from a trainer.

By lifting weights, can helps to burn a lot of calories and improving your metabolism that is a major side effect of losing weight.

Research shows on low-carb diets can even put on muscle while losing body fat significantly.
If lifting weights is not a choice for you, then doing some cardio workouts i-e walking, running, jogging, cycling or swimming will be really helpful.

SUMMARY

Weight lifting can burn a lot of your body fat. If that is not a good choice for you, the cardio workout is very effective.

What About Portion and Calories Control?

It is NOT necessary to count your every calorie as long as you tightly keep the carbs very low and stick to low-carb vegetables, protein, and fat.

The main purpose of this plan is to keep your carbs under 20–50 grams as per day and take the rest of your calories from fat and protein.

Causes Of Obesity And Obesity Health Risks

What is Obesity?

Obesity basically is condition resulting is the large storage of fat in the body. Obesity has been defined when your body weight is more than 15% of your normal weight. Now the question has arisen what is normal weight with respect to height and weight. Which we measure from Body Mass Index(BMI).

What is Body Mass Index?

this formula applies to the base of height and weight of a person. If higher the BMI, the more obese you are. This formula is same for both women and man regardless

of their frame. BMI calculation formula,

The World Health Organization (WHO) defined this as,

BMI = weight(kg)

Height (m) x (m)

Conversion factor:

pound = kg inch x 2.54 = m

2.2 100

According to BMI healthy weight range is 19.6 to 21.5.

According to BMI, you are:

<19.6 you are underweight

=22 overweight

25-29 obese.

Causes Of Obesity

Basically, weight is largely determined by the diet and calories of your food. If you use more calories than you use than obviously you gain more weight.

Physical activities play a key role in health. Lack of physical activities and overeating is the main causes of obesity.

factor that contributes to obesity

• Life Style:

Most of the people do work in the office and most of the time spent while sitting and they gain more weight. They also don't do a proper exercise. That's why they gain more weight.

• Eating Habits:

High calories foods such as fast food pizza and pasta may also is the reason for weight gain. These kinds of food also very harmful to health and also destroy the main cells of the body.

• Genetics:

Genetics problem also a reason for obesity .If both father or mother is fat than there are 25 to 35 percent chances that you gain more weight as other members of your family have these problems.

If your family is fit looking than you also look smart and slim.

• Age:

When you get older your body tends to decrease the muscles and also decrease the number of calories used for fat burns. This lower muscles mass leads to decrease your metabolism. Metabolism also naturally with age. If you don't decrease your calories at that stage you gain more weight. 

If you are obese then you are in problem and you may face certain health problems like,

• Cancer
• High Blood Pressure
• Sleep Apnea
• Stroke
•  Abnormal Blood fats

Best Tips To Stop Obesity

• Change Life Style:

If you want to lose weight and also want to keep it off than make few changes in your daily life routine. Changing your lifestyle is so simple and easy rather than you trying to change food and change diet plan.

 When you change your lifestyle your everything will be changed automatically. It is not easy but you if you make this possible then you amazed to see the result. Research has shown that people who change their lifestyle many things affect lifestyle.  Follow these tips for that

• Try to motivate yourself:

No one never makes you lose weight. In fact increase pressure and this pressure make everything worse. You just need to make a simple diet plan and make an exercise schedule and just simply start following your schedule.

• Make a Plan and Strategy:

Work out on different strategies and make changes in your habits of eating and drinking for weight loss.How to lose weight is not a problem for you. But the real problem for weight loss is that what strategy you follow for weight loss.

• Focus on the positive:

Rather than focusing on what you stop eating and why cannot eat. You just simply focus on that stuff which you is eating and see the result that how much that result is satisfying you. Discover new activities which are healthy for you and for your health.

• Very Important Don't Five up:

A time is came when people stop thinking and they lose hope. But you never lose hope always think positive and must remember don't rely on a quick result for weight loss.

The result will come easily and you just need to be patient and make yourself strong for all harder time.

What is a Healthy Diet For Longer Life?

Thomas Carlyle say,
“He who has health and has hope, and who has hope mean has everything”.

Health is wealth. Health is much better than wealth. If you have a strong health and strong mind you can achieve anything in this world. Good and better health is considered more important for human happiness and for well-being.

Persons who are healthy physically and mentally play a vital role in the economic growth of a country and also, they are more productive and live longer.

Always being healthy is considered a dynamic process because of our health change with time. All of us consider our self-healthy for time and a time also came when we consider our self-sick and unwell.

That’s why we say that diet plays a key role in in personal health it described the things which we need to eat and which are healthy for our health. Different researchers revealed that diet is one of those sources through which diseases like coronary heart diseases, cancer, birth defects can be prevented.

There are a lot of foods which doctor suggest to you which are good for your health and consider these to include these in your meal plan. Some of these food items are oats, curd, olive oil, and green tea. We also lose weight by adopting or by adjusting our eating habits and by diet plans.

Here are few diet plan tips for losing weight while staying healthy

Try to eat good and fresh foods. According to recent studies and research, it revealed that herbicides and another kind of chemicals used on food and different vegetables which is a big reason for obesity and weight gain.

Most important try to bite slowly and chew it. This is very helpful for someone brain because it gives the message to your brain that you eating more than actually. This is the method of making brain fool by giving the signal that you eating more than regularly.

We all know that water is one of the most important elements of the human body. One should need to drink more than 10 to 12 glasses per day. Before you start eating, you should try to drink as much as water you can so that you feel no hunger. But when start eating you eat much than regular and this very helpful for your health.

As early say drink more water but don’t drink sodas like cola, Pepsi etc. because of these drinks full of chemicals and with sugar. Because one bottle of cola contains more than 15 tablespoons of sugar which is totally harmful to health and there is no reason to drink these sodas.

These few tips help you to lose weight naturally,

1.    Try to eat your favorite food after every 20 days which help you in making you fresh for your next plan and for upcoming days and you feel fresh and happy.

2.    Try to include vegetables and salad in your meal plan.

3.    Try your best to exercise consistently and daily. If you don’t do exercise daily and consistently you never achieve your goal. Make your daily exercise schedule and start following.

Eating healthy is very important for health but no one try to understand the exact meaning of these phrases. Eating to stay healthy does not mean that you overcome your appetite. This means that you just need to eat smartly with a proper diet plan. That’s why we saying that healthy diet for longer life is very important.

If you simply start developing healthy diet habits you never face any health-related issues in your whole life. It is very easy to adopt as compare to those people who imagine it very difficult. When you start taking these actions mean you achieve your goal.

How To Lose Weight Quickly?

Here we is going to tell you about How To Lose Weight Quickly?
There are many reasons you want to lose weight quickly as possible as without any side affect.May be these are the few reasons, You want to wed in a three weeks time, are you is going to perform a role in any event but you can't because of your weight,are you thinking that your life is in danger due to over weight and you want to drop your weight and all of other reasons including your own.
Remember when you are desperate how to lose weight than remember you is facing serious health issues.If you want to lose weight quickly and drop your all activities, want to some gym and lose weight with so much workout,but remember this is not a proper way to lose weight, when again you want to your eating habits same problem you may face again.

Easy Ways To Lose Weight 

image source 

Step One

First of all you need to set a goal.What you want to achieve and why? and why you want to           lose weight quickly as soon as possible.How much weight you want lose within a week or two weeks and why not for two to three months.When you make this Schedule mean you achieve your first target.

Step Two

You have to decide the continuous of your goal.Mean for what purpose you want to lose weight.If you want lose weight for wedding and after that you have no issue.Than make a plan of fastest way to lose weight  within two weeks.So that you lose weight according to your plan.

Step Three

What method or combination of methods you perform for lose weight quickly.What kind of method is suitable for your set goals.Are you going for Intensive Weight Loss Exercise or you is going with combination of exercise with low fat diet.Now it's depend on you that what kind of goals you set in your mind.After That you need to take action with set goals.

These are Three fastest way to lose weight 

• You Need to keep your calories low and tight and if your weight loss go down than you can mange with your requirements.
• Shift your carbohydrates out of your diet within the later 1/2 the day. you're taking the carb-containing diet after you will burn it quicker.

If you do a little exercise,than you need to be maximize your exercise you need to make a exercise schedule and try to make it tight.

Thanks

To read more on weight loss see these Articles

How To Lose Weight Naturally?

Quick Weight Loss Tips

Best Weight Loss Tips For Fat Asian Women

Weight management is not a tough issue for a women if she put on few pounds in a recent months or in a recent years.Eating habitats or changing life style may be few  reasons for  those few extra pounds but don't worry these few pounds can be overcome within days with proper management.But inconsistent behavior,having no eating plan of your daily life is a main cause of your obesity.  

This is a stage where you need to take calculated steps to reduced your weight .This is a point where you need to become determinant to lose obesity,because you daily life routine become a  addiction for you.It's a tough to get ride of your habitats, but your strong determination can make it possible and in a result you can get back into your original slim shape. 

Doctor will classify you as a morbidly fat if your weight is over 100 pounds.Which is not good for you, your health and for your look. According to latest research obesity is lead you toward the early death.At that point people start taking tension, if you obsessively strong than you deal and solve this easily.Never lose hope at that stage.One thing more at this stage diet plan can also not useful for women completely. Now you require a Assistance Programs, physical exercise,diet plans and also medical information as well.

First of all you need to reduce risk of chronic ailment, get proper idea from doctor about weight management.Now you do few things, first of all focus on diet plan.

Best Diet For Weight Loss

While following proper weight loss method, first of all you need to reduce your calorie intake gradually. When you start in-going from 400-900 calorie intake in daily basic, congratulation your journey toward losing weight is now one step close to you. You  will get a chance to reduce your weight daily 2 or 3 pounds daily.which is a your great achievement in a start.But remember not eat fat foods which are not good for your health like Pasta,Pizza and Burger etc.

Do Best Fat Burning Exercises

Best fat burning exercise means that do those works which you don't like because of your obesity.First of all you start from light exercise than move towards the harder part of exercise.By adopting this method you can loss a lot of weight.You also need to make a very simple and easy Exercise Schedule  which you can follow easily.Make schedule like that, initially start your exercise from 20 to 30 minutes, and after few days you try to reached towards 60 to 90 minutes of workout in day.Which is a peak value for your workout plan.

Medical Assistance Program is Always Helpful

If you keep working on your diet plan you and keep follow your exercise schedule,Medical Assistance also provide you a lot of information related to your diet plan and best for weight loss.If the diet control and best fat burning exercise can't help you, you feel remarkable and by medical assistance you know more and more about weight loss tips which also give courage to you and by this you loss a remarkable weight by these medical assistance.Also this medical assistance give you best weight loss tips which you never know before this.Also you lose your weight within a month or few more which always is a pleasure for you.In the end, you can control your weight as soon as possible if you do fat burning exercise daily and carry on your workout.

Here we have few more articles related to to Health!

How To Lose Weight Naturally?

Quick Weight Lose Tips?  

How To Lose Belly Fat?

How to Lose Weight Naturally

If you Searching For How to Lose Weight Naturally  than you are at right  place.There are different method by adopting them you can lose your weight incredibly a lot.Basically there a two methods by adopting these you can lose weight.Lose Weight Naturally   or by taking various kind of medicines,which have a side affects and which are harmful for your health. We don't take any risk with our health or with himself. 

So today we learn to lose weight by adopting pure naturally method which have a no side affects and which is not harmful for our-self.One thing must remember that you can't lose weight so quickly and your body is not  programmed for hasty weight lose.Its take time, but remember slow and steady win the race.

1.You need to make a schedule of your daily routine eating.

Very first and easy step which you can follow easily.Make a diary and note down your daily eating routine.In the evening you sit down and watch your diary and see how much you eat in a day, and which kind of things you eat in your daily life .It's a very easy procedure which you can follow and adopt. Now add one thing in your daily eating plan and which is calories .You just need to calculate your daily calories and add extra 15% of calories.Which have no side affects and not harmful for health, and by adopting this method you can lose your weight.

2.After Launch and Breakfast Don't Drink Water

It is one of the most important tip which i am giving to you that never drink water after eating breakfast, launch or anything.You lose enough  weight if you follow these Weight Loss Tips.And remember that it's better for your health, and nothing much important than health.You lose up-to 5 KG weight in a month if you stop drinking water after launch and breakfast.

3.Weight Loss Exercise Schedule

In the last very common that you just need to make a Weight Loss Exercise Schedule. for strong health and strong mind it's necessary that you do exercise, and by adopting this you can lose your weight.Don't do hard exercise, just make a schedule and do a very little exercise and you can see the difference.

Hope so that you learn some thing new from here. for more useful tips and tricks do not forget to follow 

Online Health Consultant 

  

Quick Weight Loss Tips

Here are few Quick Weight Loss Tips,By  following these Quick Weight Loss Tips you loss your weight quickly.These are the True Keys to Weight Loss.


▪ EXERCISE 20-30 MINUTES DAILY (THAT'S IT)

• GIVE YOURSELF 8 HOURS OF SLEEP EVERY NIGHT

• DRINK 1/2 OUNCE OF WATER PER POUND OF YOUR BODYWEIGHT (DAILY) 

•  SUNSHINE VITAMIN D (10 MINS EARLY MORNING, LATE AFTERNOON) ON HANDS OR FACE DUMP THE JUNK IN YOUR DIET (NOTHING IN BOXES OR BAGS) 

• LIMIT GRAINS, REFINED SUGARS, AND COMMERCIAL DAIRY 

•  MORE FRUITS AND VEGETABLES ON EVERY PLAT

YOU CAN DO IT!

That's are few and very easy Tips By following these steps you Can lose your weight as much as you can.So stop taking any tension and start following these  Quick Weight Loss Tips and difference you will see in near future.