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Science backed ways to lose weight.

3 science-backed steps to losing weight fast.

Are you struggling to lose weight? This three-step plan, based on science, will help you shed the kilos relatively quickly

Most weight loss plans fail because many can leave you feeling hungry and miserable and that’s when many people fall off the wagon.

Healthline resident nutrition researcher Kris Gunnars has developed a three-step plan that will help you lose weight quickly and improve your metabolism.

STEP 1: Cut sugar and carbs

These are probably two of the hardest things to give up, but the benefits are well worth it. Gunnars says reducing the amount of sugar and carbs or starch that you intake will shrink your appetite and as a result, you end up consuming far fewer calories.

“Now instead of burning carbs for energy, your body starts feeding off stored fat,” he said in an article penned for Healthline.

“Another benefit of cutting carbs is that it lowers insulin levels causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight.”

He says it’s not unusual to lose up to 4,5kg in the first week of cutting out sugar and carbs.

STEP 2: Eat protein, low-carb veggies and fat

Here it’s important to have one protein and fat source in every meal you eat as well as low-carb vegetables.

“Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20g-50g per day,” Gunnars said.

Good sources of protein include beef, chicken, pork, salmon, trout, prawns and whole eggs with the yolk.

“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 feel so full that you automatically eat 441 fewer calories per day, just by adding protein to your diet,” he said.

Low-carb vegetables you can try eating are broccoli, spinach, cauliflower, kale, tomatoes, lettuce, cucumber, cabbage and brussels sprouts. Great sources of fat include olive, coconut and avocado oil as well as butter.

“Don’t be afraid of eating fat as 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,” Gunnars warns.

STEP 3: Regular weight lifting

While exercise isn’t prescribed for this plan, it is encouraged.

What is non-negotiable, however, is lifting weights at least three times per week.

“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,” he says.

As an alternative, you can also do cardio workouts like walking, running, cycling or swimming if lifting weights aren’t your cup of tea.

Source:www.goolge.com https://www.destinyconnect.com/2018/11/23/3-science-backed-steps-to-lose-weight-fast

Will Hiking Three Times a Week Help You Lose Weight?

Hiking is one of the best ways to lose weight. Not only do you burn more calories than you do going on a simple walk, but you get to enjoy the beauty of the natural setting where you are hiking. Hiking can become much more than an exercise you do in order to lose weight -- it can become an obsession, or at the very least, a treasured activity.

Variables

Many different variables affect how much weight you will lose by hiking on a regular basis. Your diet, your current weight and the terrain where you hike can all affect your results. One thing is for certain, however; if you eat the appropriate number of calories for your height, age and gender while hiking on a regular basis, you'll start to see your extra pounds disappear.

Hiking vs. Walking

Hiking burns considerably more calories than walking, and if you previously stuck to walks around the neighborhood for exercise, you are likely to see a pronounced increase in weight loss. A 175-pound person who hikes for two hours can burn 1,100 calories, provided the terrain is hilly. If the same person spends two hours walking on flat terrain, she will burn approximately 500 calories. Over the course of a week, if you hike for a total of six hours, you will lose 1/2 pound more than the walker.

Terrain

Hiking is an efficient way to exercise. The steeper the grade that you hike, the fewer miles you will need to hike in order to see results. For example, if you walk at a 20 percent uphill grade for six miles, the resulting energy expenditure is the same as if you'd walked 18.9 flat miles, according to SocialHikes.com. Terrain vastly affects the number of calories you will burn hiking, and thus, the amount of weight you will lose.

Overall Weight Loss

A 175-pound person who hikes three times a week for two hours each outing is likely to lose approximately 1 pound per week if the calories consumed are the number required to maintain weight. Keep in mind that you may lose less if you weigh less or more if your weight is higher. To increase weight loss, do a couple of long hikes every month. Consider backpacking, which burns even more calories due to the extra weight you are carrying. You can have a lot of fun hiking to a remote camping spot and hiking out the next day -- burning plenty of calories the entire time.

Source:www.google.com  https://www.livestrong.com/article/421318-will-hiking-three-times-a-week-help-you-lose-weight/

7 Things You Can Do To Lose Weight Naturally

7 Things You Can Do To Lose Weight Naturally.

Great tips to help you lose weight: If you are having trouble trying to lose weight please contact us and let us know why in the comments below: Have a great day.