Lose Weight Fast: 3 Science-Proven Ways –

It is always better to lose weight gradually, little by little. But, whether it’s a matter of necessity or medical order, science has already proven 3 methods that help you lose weight fast – and in a healthy and safe way. Forget about fad diets or any other questionable methods you found on the internet and try these practices (not without consulting your doctor first, of course).

1

CUT OUT REFINED CARBOHYDRATES

One way to lose weight fast is to cut out sugar and refined carbs, according to science. Research suggests that a low carb diet can reduce appetite, but that’s when you replace refined carbs with whole carbs. Just cutting all types of carbohydrates entirely can lead to several health problems and also to “slips”, leading to the accordion effect and a greater difficulty in maintaining weight.

By reducing the consumption of refined products (such as white flour, bread, pasta, etc.) and replacing them with whole foods, hunger levels decrease, causing you to consume fewer calories and burning stored fat instead of consumed carbohydrates.

A 2019 study correlated whole foods with lower body mass indexes (BMI).

two

BET ON PROTEIN, FAT AND VEGETABLES

Protein, during the slimming process, should be one of your best friends. According to studies, it helps preserve your health and muscle while you lose weight. Some evidence shows that consuming the proper amount of the food group can improve cardiac risk factors, appetite and even reduce triglycerides, blood pressure and waist circumference.

But what is the correct amount of protein to consume? According to International Recommended Dietary Allowance (RDA)in general, the ideal intake is 0.8 grams per kilogram of body weight, but this number can change according to the needs of each individual.

Healthy sources of protein:

Meat: Steak, chicken, pork and lamb

Fish and seafood: Salmon, shrimp

Eggs

Grains: Beans, quinoa

tofu

Dark leafy vegetables are important during the weight loss process. They are rich in nutrients and you can consume a larger serving without increasing the number of carbohydrates and calories in the dish so much.

Source of nutrients from the plant kingdom:

Broccoli

Cauliflower

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Tomato

Cucumber

It is important to remember that despite what is said, fat is not the great villain when it comes to health.

Good fats are important to maintain a balanced diet, regardless of your food plan – olive oil and avocado oil are good options to include in your food plan. Other fats like butter and coconut oil should be used in moderation because they have more saturated fat (the bad fat) that can cause cardiovascular problems, according to studies.

3

MOVE YOURSELF

Although it is not a requirement to lose weight, exercising can help the process go faster (in addition to several other benefits that regular practice can bring). And weight lifting may be the best exercise because you burn a lot of calories and keep your metabolism revved up.

It is recommended to go to the gym 3 to 4 times a week to lift weights, but do not forget to consult a professional in the area and your doctor before starting. For those who cannot do this type of exercise, cardio and aerobic training is a good option – walking, jogging, cycling and even swimming have excellent benefits for weight loss.