Lose Weight Faster: 3 Simple Science-Approved Steps
This post may contain affiliate links, which helps keep this content free. Please read our disclosure for more info.
There are about a billion different ways to lose weight faster. The problem is that most of them suck.
They leave the body hungry, unsatisfied and climbing its way back to its original weight.
But what if there was a better way to lose weight?
A way that solved the problems of:
- Losing weight faster
- Improving craving control
- Preventing metabolism slowdown often cause by dieting
Well, there is! I’m going to show you how, with 3 simple steps that are all backed by science.
No more guesswork and false expectations!
1. Temporarily Cut Out All Carbohydrates
This should be the first step in every weight loss journey.
Because carbohydrates are the foods that cause the body to secrete a lot of insulin, which is the main hormone involved in storing fat on the body.
The foods that are carbohydrates are sugary drinks (cokes, energy drinks, etc.), bread, candy, cereal, etc.
This will cause a significant drop in weight in the first week. This is explained in more detail in my fast weight loss program, the 21-Day Fat Loss Challenge.
Not only will the body be consuming fewer calories, but the kidneys will also shed the excess sodium from the body, and all of the water weight you’re storing will be flushed from your system (1, 2).
Once the week is over, start slowly reintroducing carbohydrates a little bit at a time.
This will ensure that weight does not suddenly spike up from water retention.
Carbohydrates are not a bad thing; however, the overconsumption of carbohydrates directly impacts weight gain. Cut them from your diet first, and then find the right balance for your body.
Losing weight faster will become effortless.
When you stop eating carbs, you need to eat more of the following foods to maintain a healthy diet:
2. Eat More Protein, Vegetables, and Good Fats
Let’s start with protein…
A high-protein diet boosts metabolism by 100 calories, and participants who ate more protein consumed 441 fewer calories in their day (3, 4, 5).
Don’t worry ladies; protein intake does not bulk up the body.
In fact, it has been proven to leave you more satiated and less likely to eat too many calories.
Just make sure the protein comes from good sources like farm-raised eggs, wild salmon, organic chicken, and all-natural whey protein
Next up is vegetables…
It would be difficult to actually eat too many vegetables, and the ones you need to consume are lower in calories and listed below.
Here are a few of the best ones to get started with: Broccoli, Carrots, Cauliflower, Spinach, Kale, Sugar Snap Peas, Brussel Sprouts, Lettuce, and Cucumbers
Lastly, you must be eating good fats…
Natural fats like coconut oil have even been shown to help the body burn fat by raising the metabolism (6, 7).
There is no reason to fear these natural fats. New studies have shown that saturated fat does NOT raise the risk of heart disease at all, despite what most people think (8, 9).
The best fat sources to consume are: Organic, Extra Virgin Coconut Oil, Avocados, Nuts and Seeds, and Extra Virgin Olive Oil
So every plate you eat should have a good source of fat, protein, and lots of veggies when you’re trying to lose weight faster.
But it’s not all just about what you eat…
3. Resistance Train 3x Per Week Minimum
Just dieting is not going to cut it when you’re looking to lose weight.
There’s a process called down-regulation that happens to your metabolism when dieting.
Basically, the body thinks it’s starving because it’s losing weight and will do anything to hold onto its fat stores. So as you’re losing those last few pounds, the body will hold onto them for dear life!
This is not a good thing.
There is a way to combat this process though, and that is with resistance training!
Resistance training has been proven to prevent the slowing down of the metabolism when losing weight faster (10, 11).
What are the options for resistance training?
- Circuit Sets
Moving from one exercise to another in rapid succession (performing 30 lunges then 20 squats then 10 pushups). If you’re interested in more circuit workouts, our 21-Day Challenge has a full workout program included!
- Weight Lifting
Lifting weights is another form of resistance training. Lift heavier than normal and take long breaks in between each set (1-2 minutes). A good set will be around 6 – 12 repetitions.
Running all out sprints followed by periods of resting is another great way to burn fat and help you lose weight faster. Run with everything you’ve got for 10 seconds, rest for 20 seconds, then repeat 10x.
Resistance training is also part of my popular fast weight loss program, the 21-Day Fat Loss Challenge. You can read more about it at the bottom of this article!.
What about calorie counting?
Counting calories is optional, but there is a lot of data that points to obsessive dieting hurting more than it helps. That’s why it is up to individual preference.
If you do not enjoy counting calories, simply focus on eating more vegetables and protein while minimizing carbohydrate intake.
How fast will you lose weight?
While it depends on the individual, it is common to see an 8-10 pound drop with the first week of using this technique.
Most of it will be the excess water weight you’re carrying around. After that, it should level out to around 2-4 pounds a week.
What other tricks can I use to speed up the process?
1. Drink lots of water at specific times of the day.
What’s the best time to drink water?
Right before meals.
Drinking a glass and a half of water (18oz) before a meal has been shown to help dieters lose 44% more weigh(12).
2. Drink black coffee.
It has also been shown to boost metabolism by 3-11% and increase fat burning by 10-29% (13, 14).
The health benefits of coffee are well documented. Just make sure it’s not filled with added sugars and processed creamers.
3. Use smaller plates when eating.
It sounds strange, but it works.
Using smaller plates causes individuals to eat considerably less food (15).
You can also use the newly popular portion control containers to control your food intake.
4. Drink green tea.
It has been conclusively shown to boost metabolism, and the caffeine will help burn fat (16, 17).
This is the healthiest drink on the planet for a midday pick me up. It’s also one of the natural appetite suppressants that aids in weight loss.
5. Eat spicy foods.
Cayenne peppers contain capsaicin that can help with weight loss.
This compound boosts the body’s metabolism and curbs appetite for better craving control (18).
If you liked this article on losing weight faster and are ready to make a change in your diet for long-term health, our 21-Day Fat Loss Challenge is a great place to start!
People lose an average of 10-21 pounds in 21 days and absolutely love it! But even better than the weight loss is the feedback we get from people about how the program has taught them how to change their eating habits and find a diet that truly works for them in the long-term.
We have over 1,000 people in our private support group going through the Challenge together, and every day they are sharing experiences, results, motivation, and lots of recipes!
If you are ready to make some changes in your life, this is the ONLY place you should start. We will teach you exactly how to make the necessary changes in your diet and your lifestyle and how to keep them “beyond the diet.”
Click here to start YOUR 21-Day Fat Loss Challenge today!
Leave a comment below if you enjoyed this article on how to lose weight faster with 3 simple science approved steps or have any questions!
Are egg whites better than whole eggs when trying to lose weight?
Samantha, great question – Unless you’re simply counting calories, forget the advice that egg whites are “healthier” than whole eggs! It’s complete rubbish. Dietary cholesterol (found in eggs) was once believed to be the culprit behind elevated levels of blood cholesterol due to poorly conducted scientific studies of the past. We now know that it’s saturated fats and trans fats that are the guilty party. Eggs were then victimized by the media and the health food industry, and they still fight this stigma today. Eggs have been proven by multiple recent studies to raise good cholesterol, lower bad cholesterol, and they contain a plethora of essential nutrients for the body.
I hope that helps!
What about potatoes or oatmeal things like that, should those be cut out too?
At the beginning of your weight loss journey, yes. You will want to do a “carb detox” essentially to get things headed in the right direction. The after a week re-introduce those carbs into your diet. 🙂
Ok I will definitely give it a try