There may be many tips that you get about losing weight and you have probably heard a lot about different types of diet. Not all of them work. Diet is definitely very important for losing weight and you need to find the right diet for yourself when you’re trying to lose weight. The following science backed ways can help you to lose weight because they are scientific and they have been proven by the researchers.
Reduce sugars and starches
This is the most important point. You need to reduce the amount of sugars and starches in your diet. These foods will stimulate insulin secretion in your body and insulin can result in fat storage in your body because it is the fat storage hormone. When insulin levels in your body goes down, the fat gets out from the fat stores. This is important because when this happens, your body will start burning fat instead of carbs. When you reduce your insulin levels in the body, it has another advantage for you. When you have lower insulin levels in the body, your kidneys will eliminate excess sodium and water from your body. When this happens it will reduce bloating and unnecessary water weight. Once you start doing this, you will see results within a short duration because both body fat and water weight will start to reduce.
Eat more protein, fat and vegetables
Each of your meals should include some protein, fat and vegetables. When you do that, it will reduce the carb take in each of your meal. Your protein should come from beef, chicken, lamb, pork, bacon, salmon, trout, shrimps, lobsters, and eggs. You need plenty of protein if you want to lose weight and build lean muscles in your body. Proteins can also boost your metabolism by 80-100 calories per day, which means you will be able to burn more calories which will help you to reduce fat and weight.
Low carb vegetables will help you to get all the necessary minerals and nutrients and fiber without adding too many calories. Low carb vegetables sources are broccoli, cauliflower, kale, spinach, cabbage, Brussels sprouts, Swiss chard, lettuce, cucumber, celery and others. You can eat a lot of them without having to worry about adding lots of calories to your body.
The good fat sources that you need are olive oil, avocado oil, coconut oil, tallow and butter.
You need about 2 to 3 meals per day.
Lifting weights will help you to lose weight. You need exercise regularly stress to burn more fat and calories. Lifting weights is a good and simple way to get rid of those extra fat and weight. You do not have to live in the gym by working out several hours every day and all days of the week. Lifting weights three times per week will be sufficient for you. Lifting weight will immediately burn fewer calories but it will also boost your metabolism. It means that even after you complete your exercises, your body will keep burning more fat and calories because of the higher metabolism. Lifting weight will also help you to build lean muscle. The more muscle you have, easier it will be for you to burn more fat and calories, which remains you will lose weight and fat. If you are new to the gym or you do not know about weights, you can always ask the trainers or take a personal course.
If for some reasons you cannot lift weights, he can always do some cardio workouts which may include running, swimming, jogging or walking.