If you’re looking for fast weight loss, there are numerous natural ways to help you increase your metabolism, increase weight loss, and increase energy expenditure. Most of the following are backed by science, showing that you can quickly lose weight.

by John Wright

Each of these points will help you lose weight, and if you use many of them in conjunction, you should see weight loss. However, everybody is different and will react differently to these tips.

Not everybody will be able to lose weight for these tips, some individuals may be doing all or some part of this article – and may not be able to affect any meaningful weight loss.

Lose Weight Fast with These Tips Based on Science!

Cut Back On Sugars and Starches

Insulin is the primary storage of fat hormone in the body and sugars and starches are the most common foods that stimulate the highest secretion of insulin. A lower insulin level in the body promotes the faster burning of fats instead of carbohydrates. Lower insulin levels also facilitate the proper functioning of your kidneys to shed excess water and sodium out of your body.

Weight loss at six months is 28 lbs to 14.5 lbs.

baseline BMIs were 34.5 kg/m2 (4.8) and 34.0 kg/m2 (18.9), and weight losses at 6 months were −12.9 kg and −6.7 kg (p < 0.001)

Source: The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms.

Eat Protein Regularly

Every meal should have a significant source of protein. Healthy protein sources include fish and seafood such as shrimps, lobsters, trout, and salmon; meat sources such as beef, lamb, chicken, pork and bacon, and eggs. Protein has repeatedly been shown to increase daily metabolism by 80 to 100 calories per day.

… appetite suppression and fat oxidation were higher on a high-protein diet without than with carbohydrates exchanged for fat.

Source: Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women.

Eat Fat and Vegetables

Eating vegetables does significantly improve your insulin resistance, therefore helping you to lose weight naturally.

Fat sources include coconut oil, butter, tallow, olive oil and avocado oil. Vegetable sources include celery, spinach, kale, broccoli, cauliflower, cabbage, Swiss chard, lettuce, cucumber, Brussels sprouts among others.

Bonus: Eat Avocados!

There are eight preliminary clinical studies showing that avocado consumption helps support cardiovascular health. Exploratory studies suggest that avocados may support weight management and healthy aging.

Source: Hass Avocados Composition and Potential Health Benefits

Exercise regularly

Physical activity is essential for keeping your body healthy and active. You can either go to the gym regularly and with the help of a trainer work out an exercise regime suitable for you. Combine lifting weights with cardio workouts such as swimming, jogging, running or walking.

30 minutes of vigorous activity every day is sufficient for you to benefit by burning additional calories and suppressing your appetite. You derive maximum benefits from exercising regularly and consistently. Pair up with an exercise buddy to keep you motivated and accountable.

Diet+aerobic exercise resulted in significantly greater weight loss than diet alone in 50% of trials.

Source: Does the Method of Weight Loss Effect Long-Term Changes in Weight, Body Composition or Chronic Disease Risk Factors in Overweight or Obese Adults? A Systematic Review

Portion Control

It is not typically necessary to maintain the count of how many calories you are consuming every day. As long as you stick to healthy protein sources, low-fat sources and lots of vegetables, all you need to keep track of is your portion levels. Use smaller plates when serving food and eat your food more slowly which helps you fill up more and reduces overeating.

Trying to limit your daily consumption of carbs, sugars, and calories can help you lose weight quickly. Try to limit your daily carbs to 100, 75, 50 – depending on your tolerance levels.

Tip: Try using a smaller plate, as it helps you portion control.

A good night sleep

There are important reasons for a good night sleep for fat loss. More sleep means less stress which reduces appetite. Higher stress levels also increase abdominal fat, so more sleep reduces waistlines. Good sleep enhances growth and repair of muscles. Good sleep gives us more energy and reduces sensitivity to insulin. Get at least 7 to 9 hours per day to help stave off obesity.

Sleep deprivation also impacts our hunger hormones which signal to your brain to eat more.

Cross-sectional studies from around the world show a consistent increased risk of obesity amongst short sleepers in children and adults.

Source: Meta-Analysis of Short Sleep Duration and Obesity in Children and Adults

(Read Full Article)