How to Lose Weight Fast: A Proven 3-Step Plan That Works

How To Lose Weight Fast

There are many ways to lose a lot of weight in a short amount of time.

However, most of them require you to be hungry and unsatisfied.

If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

The 3-step plan outlined here will:

• Kill your appetite.
• Make you lose weight fast, without being hungry.
• Improve your health at the same time.

Step 1 – Eliminate Sugars and Starches

The most important part is to remove sugars and starches (carbs) from your diet.

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight.

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women.

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger.

Put simply, lowering your insulin puts fat loss on “autopilot.”

Why Does Sugar And Starch Make Us Fat?  See Video Below!

Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

Step 2 – Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastured eggs are best.

Protein is the macronutrient that contributes most to fullness and eating adequate protein can raise your metabolism.

Low-Carb Vegetables:

• Broccoli
• Cauliflower
• Spinach
• Kale
• Brussels Sprouts
• Cabbage
• Swiss Chard
• Lettuce
• Cucumber
• Celery
• Etc

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

• Coconut Oil
• Butter
• Olive Oil
• Lard
• Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly.

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all.

To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

Step 3 (Optional) – Exercise 3-4 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat .

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.

Optional – Do a “Carb Re-feed” Once Per Week

You can take one day “off” per week where you eat more carbs. Many people prefer Saturday.

It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.

But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan.

If you must have a cheat meal and eat something unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones.

You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.

Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.

What About Calories and Portion Control?

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.

However, if you really want to, then use this calculator.

Enter your details, then pick the number from either the “Fat Loss” or the “Extreme Fat Loss” section – depending on how fast you want to lose.

There are many calorie counters you can use to track the amount of calories you are eating. I like Cron-O-Meter – it is free and easy to use.

The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.

Bottom Line: It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20-50 gram range.

Other Weight Loss Tips to Make Things Easier (and Faster)

Pretty much all you have to do is the 3 steps:

1. Eliminate high-carb foods.
2. Eat Protein, Fat and Veggies.
3. Exercise 3-4 times per week (optional, but recommended).

However, there are a few other tips that you may find useful if you want to speed things up even further.

None of these are old wives’ tales, they all have scientific evidence to back them up.

Drink Water, Coffee or Tea: Satisfy your thirst with water. If you’re a coffee or a tea drinker, then by all means drink as much as you want as both can raise your metabolism slightly.

Use Smaller Plates: Studies show that people automatically eat less when they use smaller plates. Strange, but it works.

Sleep Like a Baby: Poor sleep is associated with weight gain and obesity, taking care of your sleep is important.

Reduce Stress: Being stressed can elevate the stress hormone cortisol, which can cause fat accumulation in the belly.

Good sleep and reduced stress levels can also help prevent cravings, the dieter’s worst enemy. There are many other tips to prevent cravings in this article.

Bottom Line: It is most important to stick to the three rules, but there are a few other things you can do to speed things up.

You Will Become a “Fat Burning Beast”

You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.

I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.

If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead.

It is called the “low carb flu” and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.

After that, most people report feeling very good, positive and energetic. At this point you will officially have become a “fat burning beast.”

Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:

• Blood Sugar tends to go way down on low-carb diets.
• Triglycerides tend to go down.
• Small, dense LDL (the bad) Cholesterol goes down.
• HDL (the good) cholesterol goes up.
• Blood pressure improves significantly.
• To top it all of, low-carb diets appear to be easier to follow than low-fat diets.

Bottom Line: You can expect to lose a lot of weight, but it depends on the person how quickly it will happen. Low-carb diets also improve your health in many other ways.

You Don’t Need to Starve Yourself to Lose Weight

If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication.

By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight.

This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.

This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet.

Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning.

Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes: 7 Healthy Low-Carb Meals in 10 Minutes or Less.

On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise.

How To Lose Weight Without Feeling Hungry

http://authoritynutrition.com/how-to-lose-weight-as-fast-as-possible/

How to Break Bad Eating Habits

How To Break Bad Eating Habits:-

Bad habits are made to be broken. Learn easy tricks to help you eat better every day.

How to Break Bad Eating Habits

If You’re a Serious Snacker

The fallout: You may end up overeating. A healthy snack or two between meals is fine. Snacks can keep blood sugar steady as well as allow you to rack up more servings of fruits and vegetables. “It’s when you snack in place of eating real meals that you’re more likely to lose track of how much you’re eating,” says Tara Gidus, R.D., an Orlando, Florida–based spokesperson for the American Dietetic Association. Of course, what you eat matters, too. Typical snack foods (chips, cookies, pretzels) aren’t that nutritious or satisfying, so it’s easy to overdo them.

The fix: To keep your energy up and hunger at bay, allow yourself two snacks a day of 100 to 300 calories each. “Rather than a cookie or a candy bar, opt for something that feels like real food―half of a small sandwich, whole-grain crackers with cheese, a handful of nuts, baby carrots with hummus, or yogurt sprinkled with cereal,” says Gidus. Click here for more low-calorie snacks.

If You’re a Mindless Muncher

The fallout: Television makes people particularly prone to spaced-out eating. In fact, “folks who eat while watching the tube take in 20 to 60 percent more than if they are focused on their food,” according to Brian Wansink, a professor of marketing at Cornell University and the author of Mindless Eating.

The fix: Figure out which situations trigger mindless eating for you, then consciously make an effort to eat only when you’re fully engaged. If you need a few snacks, set limits on what you’ll eat. Dole out a single serving before you sit down on the couch, or delay your snack until you can pay attention. Minimise damage by dipping into low-cal foods, such as cut vegetables, air-popped popcorn, rice crackers, and whole-grain cereal.

How to Break Bad Eating Habits

If You Eat Your Way Out of a Bad Mood

The fallout: It may be soothing in the moment, but feeding your fears and frustrations, instead of confronting them, can lead to a cycle of more bad moods as well as steady weight gain. Many people turn to carbohydrates, in particular, which produce tryptophan, a type of amino acid that is used by the brain to manufacture serotonin. “When the brain makes more serotonin, your mood improves, but only temporarily,” says Judith Wurtman, Ph.D., a coauthor of The Serotonin Power Diet.

The fix: Stop to think about what’s bothering you before reflexively open the cupboard. Then try a nonfood mood booster, such as taking a walk, seeing a movie, or calling a friend. “If nothing but carbs will do, get the serotonin boost without triggering a binge,” says Gidus. “Opt for a whole-grain treat so at least you get more fiber and less sugar.”

If You Eat Carefully All Week, Then Blow It on the Weekend

The fallout: It is possible to undo five days of good with regular weekend free-for-alls. In 2004, data from the National Weight Control Registry revealed that people who were consistent in their weekly eating habits, even if they weren’t perfect, were 1.5 times more likely to stay within five pounds of their weight over one year than were those who were vigilant on weekdays only.

The fix: Since much socializing around food takes place on weekends, it pays to strategize. “Have a mini meal before you go out to help you have more self-control, and offer to be the designated driver to limit alcohol intake,” says Gidus. (Alcohol has more calories than you probably think.) And don’t restrict yourself so severely Monday through Friday that the weekend feels like your only time for indulgence.

How to Break Bad Eating Habits

If All Your Meals Come in Cans, Bags, or Boxes

The fallout: Packaged foods, like soups, frozen meals, and rice mixes, can be sneaky sources of unhealthy fats, sugar, salt, and excess calories. Even a can of (otherwise virtuous) low-fat soup can contain more than half a day’s worth of sodium. 

The fix: Don’t feel guilty about relying on packaged foods; just be smart about which ones you choose. Frozen entrées―especially lower-calorie, lower-sodium versions―can provide a quick, portion-controlled meal. Compare labels to find the healthiest ones―that is, those that are higher in fiber and lower in salt and that have whole grains and nutrient-rich vegetables at the top of their ingredient lists. Frozen vegetables, cooked chicken, and a whole-grain rice mix can kick off a healthy almost-home-cooked meal, particularly when you serve them with fresh vegetables or a leafy green salad. Finish with a piece of fruit or low-fat yogurt for dessert.

If You Eat on the Run

The fallout: Eating while on the go (driving, walking down the street, shopping) means you’re probably not paying much attention to what’s going into your mouth. Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center, says this “grab, gulp, and go mentality” can leave you dissatisfied and unsure of what you ate, and sometimes even give you an upset stomach. 

The fix: Build time to eat into your day. “If you have to, schedule it on your BlackBerry, just like you do everything else,” says Krieger. When you have no option but to dine while dashing, be prepared. Stock your purse, glove compartment, or office drawer with a few healthy choices, such as low-fat granola bars, nuts and dried fruit, and single-serving packages of crackers. “Even fast-food restaurants are offering healthier, satisfying choices, like salads and wraps with crunchy vegetables and lean meats,” says Bonci.

How to Break Bad Eating Habits

If You’re a Speed-Eater

The fallout: Gulping food may set you up for stomach troubles. “You take in excess air, which can lead to bloating,” says Bonci. You also might not be chewing well. “Saliva begins to break food down, and too little time in the mouth leaves more work for the rest of the digestive tract. This may contribute to indigestion,” says Krieger. Finally, speed-eating doesn’t give the brain time to catch up to the stomach; it needs at least 20 minutes to get the message that your stomach is full. A recent study found that women who ate a meal in 30 minutes ate 10 percent fewer calories compared with those who wolfed one down in barely 10.

The fix: Try to slow down. Avoid finger foods, and instead choose items you have to put on a plate and eat with utensils, such as stir-fries and salads. Pause often, and drink water throughout meals.



If You Skip Breakfast

The fallout: You’ll probably have a lousy morning, as well as a higher chance of overeating later on. “Blood sugar usually drops overnight, so your brain is running on empty until you eat in the morning,” says Krieger. Studies have shown that cognitive skills and memory improve once you’ve fueled your foggy morning brain. Recent research shows that breakfast skippers tend to eat more calories during the day than do people who don’t skip. Eating breakfast may actually help you achieve and maintain weight loss.

The fix: Breakfast doesn’t have to be a drawn-out affair, but try to eat about an hour or two after you get up. “Aim for 250 to 400 calories, and include at least one serving of whole grains, a source of protein, and one serving of fruit,” says Gidus. If you’re habitually short on time, stock the kitchen with easy-to-make breakfast foods, keep packets of oatmeal at the office, or place a standing order at a café so you can make a pickup on your way to work.

How to Break Bad Eating Habits

If You’re a Sugar Fiend

The fallout: A package of candy may give you a burst of energy, but then you’ll be smacked down by a post-sugar slump. What’s more, “a sugary snack is usually empty calories, providing few of the nutrients you need,” says Ellie Krieger, R.D., host of the Food Network’s Healthy Appetite. This, she says, may explain why it’s possible to be both obese and undernourished.

 The fix: You don’t have to go off the sweet stuff completely―just find some good substitutions now and then. Unsweetened dried fruit (like tart cherries or mangoes), peanut M&M’s (a little protein mixed with sugar can help fend off the energy dip), and even a handful of lightly sweetened whole-grain cereal are all good swaps for candy or cookies. And since added sugar sneaks its way into many foods―including bread, cereal, and yogurt―read labels and seek out versions of your favorites with less sugar. Buy unsweetened drinks and add your own sugar. (Presweetened iced tea can contain as much as 10 to 12 teaspoons per bottle.) Or opt for sugar-free.

How to Break Bad Eating Habits Video!

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How To Get The Motivation To Lose Weight 

The Motivation To Lose Weight 

We all know diets work. Every book, article, regimen, fitness plan, you name it works as long as you actually do it. Getting the motivation to follow through is arguably the most important part of losing weight. The information will always be there, but the motivation....that's the elusive piece of the puzzle, the thing that everyone wants and few of us have. How do you get the motivation to get started, stay on track, and most importantly, to get where you want to go? 

How To Get To The Core Of Weight Loss Motivation 

We get emails from people in everyday sharing their frustrations and challenges with weight loss. About 60% of them say they lack the motivation to stick with their weight loss program. They report that they do well for awhile and lose some weight, but inevitably fall off track- whether due to a loss of focus or some other kind of self-sabotage. 

As a Personal Development Coach specializing in weight loss, and who was originally trained as a psychotherapist, it's very easy for me to give them advice, but as I sat down to write this article, I thought it might be nice to really start at the most basic, fundamental level of understanding motivation, and to then work up from there. 

So armed with my trusty Mozilla Firefox I did a quick Google search for a basic definition of the word. Here is the first thing that Google gave me to consider (it came from an online dictionary associated with Princeton University): 

"the psychological feature that arouses an organism to action toward a desired goal; the reason for the action; that which gives purpose and the condition of being motivated." 

So let's pull some key words from that definition and see if we can come up with a useful way to apply the concept to weight loss. 

Action Toward a Desired Goal: 

Taking action here implies that there is a desired goal in place, so the first thing that you must be absolutely clear on is 'what is your goal?' 

The challenge here is that it's usually not sufficient to just come up with a number. 20 pounds or 30 pounds isn't going to cut it. You've known that for perhaps years, and telling yourself "I need to lose 20 pounds" over and over again hasn't gotten the job done. Just having a number in mind is not provocative enough of a goal. 

So consider: the better question to ask is, "Why do you really want to lose weight"? At first glance, this may sound like an obvious question, but if you're struggling with your weight, you need to ask yourself this question again and again until you have a very clear answer. 

Why are you looking to lose weight? 

To feel more confident to start dating again?

To get into your favorite pair of jeans?

To feel sexy for your husband or wife?

To look good at your upcoming high school reunion?

Because the doctor told you you're pre-diabetic but that there is still a chance to turn it around?

Because you're sick and tired of feeling sick and tired? 

You have to become crystal clear on your "Why". This is the first step in establishing a goal. 

Now let's look at the first half of that equation, the part about 'taking action'. When you get clear and write it down, how motivated to take action are you? Do you feel your emotions stirring? Are you feeling the pull to get off the couch? Are you feeling the readiness to break your bad habits and make changes to your diet? 

If you're not, then you probably need to do some more work on your "Why", because your "Why" is the foundation of your motivation. 

Here is a hint: some people are more naturally motivated towards pleasure (the thought of looking great in a summer dress, meeting a guy/girl, running a 10K), while others are more motivated away from pain (being single forever, having to start taking insulin, having to see their high school friends while being heavy). 

The trick is to find out which one- "Towards Pleasure" or "Away From Pain"- is more compelling to you in terms of your weight loss, and to focus on that. Write down all the reasons that cause you to begin to stir and want to take action. This is just for you, so be bold and write everything down, even if it's very personal. This is a very important step that cannot be overlooked. 

That Which Gives Purpose 

Building on your "Why", what is your deeper purpose behind losing weight? How will your life be better if you lose the weight? 

Create a compelling picture for yourself that is rich in detail of how your life will be better. 

What will you be doing?

Who will you be doing it with?

Where will you be?

Will the motivation to exercise come naturally?

How will you feel when you're there?

What clothes will you be wearing- or not wearing ; ) ? 

In case you didn't notice, all of the above examples were written in "Towards Pleasure"language. But maybe you'll find that doesn't work so well for you- maybe it doesn't quite give you a sense of purpose. 

If not, how about if you change the wording around a bit? Remember, some people are more motivated "Away From Pain". If this is you, you'll be more stirred by this question: "So if you don't lose the weight, or if it continues to get worse and worse, how unhappy and miserable will you be?" 

Similarly, you may want to create a compelling negative picture for yourself. 

If you don't lose the weight, what are you going to miss out on?

What opportunities will you lose out on? Maybe the ability to enjoy healthy time with your family late into your life? Or maybe it'll mean you continue to go out to go to restaurants and take vacations by yourself.

How will your health deteriorate if you don't lose weight?

What does the hospital room look like where you'll have to go for dialysis treatments?

So create a compelling picture for how your life is going to be better if you lose the weight, or worse if you don't. Cultivate this picture until it gives you a clear sense of purpose. When that purpose is there, you will be much close to taking the necessary action. 

Remember, that while uncovering your "Why" and the deeper purpose that motivates you is a first step that cannot be skipped over, we all get busy and stressed, and it's very easy to lose our focus. At least until you build some positive, forward momentum and get comfortable with your new habits and behaviors, you may have to remind yourself of your "Why" and your deeper purpose again and again every day. 

Write down your answers on an index card and put in by your bed stand or tape it to the bathroom mirror. Every morning and every night remind yourself why you really want to lose weight. Remind yourself why you need to begin taking action today, what the payoff will be if you do, and what the cost will be if you don't. 

This is not the only step on the journey, of course, but it is an important one that you have to master early on. Getting the right support in place is also extremely important, as is learning how to handle the stress and challenges of daily life in a healthy, constructive way that doesn't cause you to abandon your weight loss efforts or turn to food for emotional comfort. 

Some Simple Eating Adjustments That Will Boost Your Motivation 

One very important thing we have observed at peer trainer over the years is the difficulty people have sticking to plans where they have to track every detail of their eating. Or where they have to stick to a very strict nutritional regimen that some nutritional guru has convincingly laid out for them. The problem isn't that these plans work. They often work incredibly well. The issue arises when one inevitably falls off track. 

Often what happens when people fall off track, is that they either beat themselves up or they just say "screw it" and accelerate their downward spiral. The issue here is simply one of "expectation." Their plan is expecting too much of them. If this pattern sounds familiar, you will want to check out a new and free tool called the "Peer trainer Cheat System" that you can quickly learn and start to use.

To Get Motivated....Just Watch This Video!

http://www.peertrainer.com/diet/how_to_get_the_motivation_to_lose_weight.htm