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Do these three things to lose weight

If you want to lose weight, you can do the following things which will help you to lose weight within a short time and will also continue the process for a longer duration. Plus find out what you can do to lose weight.

Reduce sugars and starches

If you want to lose weight, the first thing that you need to do is reduce sugars and starches in your diet. It is important to do so because it will help you by reducing your hunger levels and as a result of that you will start consuming fewer calories. Then your body will start to break down the stored fat for energy. When you reduce carbs, it will lower insulin levels. When that happens, your kidneys will be able to eliminate sodium and water from your body and it will reduce your extra water weight. If you start following this, you may immediately see up to 10 pounds of weight loss within the first week itself. It becomes possible because you are not only losing body fat but you are also losing water weight by reducing carbs. It is like putting fat loss on autopilot. You will start eating fewer calories, you will not feel hungry and you will start to lose fat and water weight, which will be evident within a short time.

Eat protein, fat and vegetables

Protein, fat and vegetables each has its own benefits. The diet that you are having right now should include protein sources, fat sources and low carb vegetables. Each meals should contain a protein source, a fat source and a low carb vegetable. When you do this, your carb intake will automatically come down to the recommended range.

Among the protein sources you can eat meat (beef, chicken, pork, lamb etc.), Fish and seafood (Salmon, trout, shrimp etc.) and eggs. Protein may also come from other vegetarian and plant sources. When you include more protein in your diet, it will boost your metabolism by 80-100 calories every day. When you consume a high protein diets, it will reduce your cravings. So, you will start consuming less amount of food and will also avoid any unnecessary snacking. As a result of that, the total calorie consumption by you will automatically go down. If you want to lose weight, you must have to add protein to your diet.

The low carb vegetables which you need to include in your diet are broccoli, cauliflower, spinach, tomatoes, kale, cabbage, Swiss chard, Brussels sprout, and others. Since these are the low carb vegetables, you can load your plate with them without any problem.

Among the fat sources, olive oil, coconut oil, butter, and avocado oil are the important elements that you need to include in your diet.

If you continue eating a diet which is mostly based on lean meat and vegetables and the healthy fat sources, it will provide you with all the important and essential fibre, vitamins and minerals keep you healthy and at the same time will help you to lose weight.

Exercise 3 times a week

To lose weight the third important element that you need is regular exercise. If you don't have enough time for regular exercise, you can always exercise at least three days every week to get the benefit of losing weight.

References

1. Final Fat Meltdown – 30 Days To Weightloss
2. Guide to Behavior Change
3. Effect of diet and exercise, alone or combined, on weight and body composition in overweight-to-obese post-menopausal women