Effectively lose belly fat as a woman: Women sometimes find it difficult to lose weight here. What could be done? This article shows 3 science-based concepts.
How to lose weight quickly: 3 simple steps based on current research.
There are many ways to lose a lot of weight quickly. But most of them will make you hungry and dissatisfied. If you have no iron willpower, hunger will cause you to give up these plans quickly. The plan outlined here will do it.
Effectively lose belly fat as a woman: 5 tips
- Decrease your appetite significantly.
- Lose weight quickly and without hunger.
- Improve your metabolic health at the same time.
Here is a simple 3-step plan for quick weight loss.
1. Reduce sugar and carbohydrates
The most important part is the breakdown of sugar and starch (carbohydrates).
When you do that, your hunger levels go down and you end up eating much less calories.
Now, instead of burning carbohydrates for energy, your body starts to feed on stored fat. Another benefit of cutting carbs is that it lowers insulin levels and causes your kidneys to shed excess sodium and water out of your body. This reduces flatulence and unnecessary water weight (https://www.physiology.org/doi/full/10.1152/ajprenal.00149.2007)
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 chart from a study comparing low-carbohydrate and low fat diets in overweight or obese women. (https://www.ncbi.nlm.nih.gov/pubmed/12679447)
The low-carb group eats to fullness, while the low-fat group is calorie-reduced and hungry.
Leave out the carbohydrates and start eating fewer calories automatically and without hunger (http://onlinelibrary.wiley.com/doi/10.1111/obr.12230/abstract). Omitting carbohydrates causes fat loss on the autopilot.
The removal of sugar and starch (carbohydrates) from your diet reduces your appetite, lowers your insulin level and lets you lose weight without hunger.
2. Eat protein, fat and vegetables instead
Each of your meals should contain a source of protein, a source of fat and low-carbohydrate vegetables. If you make your meals this way, your carbohydrate intake will automatically reach the recommended range of 20-50 grams per day.
- Meat: beef, chicken, pork, lamb, etc.
- Fish and seafood: salmon, trout, shrimp, etc.
- Eggs: Whole eggs with egg yolk are best.
The importance of consuming a lot of protein cannot be overestimated.
It has been shown that this increases the metabolism by 80 to 100 calories per day (https://www.ncbi.nlm.nih.gov/pubmed/19640952). Protein-rich diets can also reduce the craving for food by 60%, reduce the desire for nightly snacks by half and make you so full that you automatically consume 441 fewer calories a day – just by adding protein to your diet.
When it comes to losing weight, protein is the king of nutrients. dot.
Low carb vegetables
- Brussels sprouts
Don’t be afraid to load your plate with this low-carbohydrate vegetable. You can eat massive amounts of them without going over 20-50 net carbs per day. A diet based mainly on meat and vegetables contains all the fibre, vitamins and minerals you need to be healthy.
- olive oil
- coconut oil
- avocado oil
Eat 2-3 meals a day. If you are hungry in the afternoon, add a fourth meal. Do not be afraid of eating fat as the attempt,