How to Lose Weight Fast: 3 Simple Steps, Based on Science

1.Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

When you do that, your hunger levels go down and you end up eating much fewer calories

Now instead of burning carbs for energy, your body starts feeding off of stored fat.

Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight.

Cut the carbs and you will start to eat fewer calories automatically and without hunger

2. Eat Protein and Vegetables

Your meals should include a protein source and low-carb vegetables.

Constructing your meals in this way will automatically bring your carb intake into the recommended range of 50-80 grams per day.

Protein Sources

Meat: Beef, chicken, pork, lamb, etc.
Fish and Seafood: Salmon, trout, shrimp, etc.
Eggs

The importance of eating plenty of protein cannot be overstated.

Low-Carb Vegetables

Broccoli
Cauliflower
Spinach
Tomatoes
Kale
Brussels sprouts
Cabbage
Lettuce
Cucumber
Mushrooms

3. Resistance training and stretching

You don’t need to exercise to lose weight but it is recommended for health and fitness.

The best option is to do a little everyday and just be generally more active.

Doing some cardio workouts like walking, jogging, running, cycling or swimming will all help.