There are endless supplements, diets and meal replacement plans that claim to ensure a rapid weight loss. However, most of these methods lack any scientific evidence. However, there are scientifically backed strategies that can have an impact on your weight management plan. These strategies include keeping track of your calorie intake, exercising, intermittent fasting and reducing the number of carbohydrates in your diet.
Let us look at these strategies in details
Cutting back on sugar and carbs
The most important part of your weight reduction plan is to cut back on sugars and carbs. When you cut down on sugars and carbs, your hunger levels go down because of reduced insulin spikes. This means you end up eating very few calories. Instead of your body burning energy stored in glucose, it will turn to burn fat in a process known as ketosis. This means if you cut on carbs, your body will have lower insulin levels. This causes your kidney to shed off extra sodium and water in your body. This is the reason you will notice a reduction in bloating and water weight. When you cut back on sugars and carbs, you will notice up to 10 pounds shed off in the first week of your diet plan.
Change your diet
Your diet should be composed of fats, proteins, and vegetables. When you have your meals including these three vital elements, it will automatically bring up your carb intake to the recommended levels of between 20 and 50 grams. You will get these carbs majorly from vegetables. Good protein sources include beef, pork, lamb, chicken, trout, salmon, shrimp, and whole eggs. Some of the best low carb vegetables include broccoli, cauliflower, spinach, tomatoes, kales, cabbages, lettuce, and cucumbers among others. Best fat sources include olive oil, avocado oil, coconut oil, and butter. You should only try to eat when you are hungry and do not exceed three meals a day.
You should try to lift weights at least 3 times per week. Combines with exercising, it can be greater to trigger your human growth hormone. The best option when it comes to exercise is to go to the gym about 3 to 4 times per week. Do some warm-up exercises and lift some weights. If you are a newbie to the gym, you may ask a trainer for help. When you lift the weight, you will burn a lot of calories and this will aid in preventing your metabolism from slowing down. A slow metabolism is a common side effect during the process of losing weight. Studies also show that you will stand to gain some pounds of muscle while losing weight. If you don’t like lifting weight, then doing some cardio exercises can be great for you.
You can take a day per week where you eat carbs, preferably on Saturday. It is very important you stick to healthy carbs such as quinoa, rice, sweet potatoes, and fruits. You only need one higher carb day and no more. If you start doing carbs more than once per week, you will ruin your weight loss plan.