The importance of eating plenty of protein cannot be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day
High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet When it comes to losing weight, protein is the king of nutrients. Period.
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 mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.
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 and lift some weights.
If you're new to the gym, ask a trainer for some advice.
By lifting weights, you will burn lots of 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
It is often claimed that drinking water can help with weight loss — and that’s true.
Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories.
One study showed that drinking a half-liter (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the waterBy lifting weights, above said those to reduce weight quickly
I had gotten up to about 180 pounds after giving up cigarettes... even though I had also quit a fairly serious drinking habit at the same time (which I thought would result in weight loss). I wasn't eating significantly more, and in fact was eating healthier. Vegetables and fruits are much more palatable when you haven't deadened your taste buds with alcohol and smoking. I was walking everyday - I was on a real health kick, It's typical for me to go full-tilt when I give up vices. So I couldn't quite figure out where the extra weight was coming from. (My normal is around 165).
I finally figured out the culprit. To make up for the nicotine stimulant effect, I had begun drinking a lot of coffee. A pot or more a day, with serious portions of hazelnut creamer! Which is basically sugar-water. You don't think about little incidentals like coffee creamer, but they can really add up. I cut out the coffee and switched to black and green teas, using only lemon for taste and no sugar or sweeteners. And within a month- I was down to 160 pounds, from that one change in diet alone. And I felt a lot better- sugar is a poison, maybe as bad as nicotine and alcohol.
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