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

Posted on April 8, 2019 at 4:05 PM

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

STEP 1: Cut Back on Sugar and Starches

STEP 2: Eat Protein, Fat, and Vegetables

STEP 3: Lift Weights 3x Per Week 

There are many ways to lose a lot of weight fast.
However, most of them will make you hungry and unsatisfied.
If you don't have iron willpower, then hunger will cause you to give up on these plans quickly.
The plan outlined here will:
Reduce your appetite significantly.
Make you lose weight quickly, without hunger.
Improve your metabolic health at the same time.

Written by Kris Gunnars, BSc on March 14, 2018

16 Ways to Burn More Fat!

Posted on September 11, 2014 at 2:20 AM
16 Ways to Burn More Fat! 

#1 Don't Eat Less
Instead of eating less food, eat more nutrient-dense food, and eat less junk/sugar processed foods. Restricting food will murder your metabolism - making your body hold on to energy stores (body fat).
#2 Eat More Protein
If you are doing resistance training (which we all should be!), it's recommended that women get between 0.54 and 1 gram of protein per pound of body weight. (If you want to lose weight, use your goal body weight as your guide.) 
Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Did you know? Research shows that protein boosts post-meal calorie burn by as much as 35 percent!
#3 Sleep More
Aim for at least 8 hours of solid rest per night.
#4 Go Organic When You Can
Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater-than-normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. In other words, pesticides make it harder to lose pounds.
Conventionally grown items that you peel—avocado, grapefruit, bananas—are fine. But choose organic when buying celery, peaches, strawberries, apples, blueberries, nectarines, sweet bell peppers, spinach, kale and collard greens, cherries, sweet potatoes, and imported grapes; they tend to have the highest levels of pesticides.
#5 Get Up and Walk Around (Move More)
Missouri University researchers discovered that inactivity (4 hours or more) causes a near shut-down of an enzyme that controls fat and cholesterol metabolism. To keep this enzyme active and increase your fat-burning, break up long periods of downtime by standing up—for example, while talking on the phone.
#6 Drink Cold Water
German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year, with essentially zero additional effort. The increase may come from the work it takes to heat the water to body temperature. 
#7 Eat Breakfast! 
Eating breakfast jump-starts your metabolism so it's no accident that those who skip this meal are 4.5 times as likely to be obese. The heartier your first meal is, the better. In one study published by the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over 4 years. While those who got zero to 11 percent gained nearly 3 pounds.
#8 Drink Coffee or Green Tea 
Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism by 5 to 8 percent—burning about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12 percent, according to one Japanese study. Researchers believe antioxidants called catechins in tea provide the boost. If you drink coffee, aim for black and avoid cream and sugar which just adds empty calories which will end up turning into fat.
#9 Burn Fat By Loading Up On Fiber
Research shows that fiber can fire up your fat burn by as much as 30 percent. Studies find that those who eat the most fiber gain the least weight over time. Aim for at least 25-30 grams a day—the amount in about three servings each of fruits and vegetables. Ground Flax Seeds, Hemp Seeds, and Chia Seeds are also great sources!
#10 Eat Iron Rich Foods
Iron is essential for carrying the oxygen your muscles need to burn fat. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.
#11 Get More Vitamin D
Vitamin D is essential for preserving muscle tissue. Get 90 percent of your recommended daily intake (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, fortified non-dairy milk and cereal, and eggs.
#12 Eat Low-Fat Plain Yogurt (unsweetened)
There's some evidence that calcium deficiency, which is common in many women, may slow metabolism. Research shows that consuming calcium through dairy foods such as low-fat yogurt may also reduce fat absorption from other foods. 
#13 Eat Watermelon
The amino acid arginine, abundant in watermelon, might promote weight loss, according to the Journal of Nutrition. In a laboratory study, adding this amino acid to the diet of obese mice enhanced the oxidation of fat and glucose. Snack on watermelon and other arginine sources, such as seafood, nuts, and seeds, year-round.
#14 Hydrate!
All of your body's chemical reactions, including your metabolism, depend on water. If you are dehydrated, you may be burning up to 2 percent fewer calories, according to researchers at the University of Utah. Drink at least eight to twelve 8-ounce glasses a day.
#15 Eat Hot Stuff
Capsaicin, the compound that gives chile peppers their heat, can also fire up your metabolism. Eating about 1 tablespoon of chopped peppers (red or green) boosts your sympathetic nervous system (responsible for your fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chile peppers to add to salsas, and keep a jar of red-pepper flakes on hand for topping stir-fries, eggs, veggies, quinoa, etc.

#16 Lift Weights

Lifting weights shapes, tones, and builds lean muscles. Lean muscles burn more fat at rest. Lifting weights will boost your metabolism, give your body more shape, and tighten up loose skin, helping reduce the appearance of cellulite!

Women's Health