There are many ways to lose a lot of weight fast.However, most of them will make you hungry and unsatisfied .You should try these simple, expert-approved tricks that boost metabolism and burn fat — no crazy diets or weird workouts required.
1. Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).
These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.
When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.
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 graph from a study comparing low-carb and low-fat diets in overweight/obese women.
The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry. Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger.
2. Cycling to lose weight
If you want to lose weight by cycling, you will find pedal power great fun. There are many benefits of cycling like:
- You will lose fat and burn calories by increasing heart rate, helping to achieve your weight loss.
- Cheap and pollution free, cycling burns calories, and you’ll lose weight.
- Cycling improves health.
- Pedal power is low impact and takes the weight of the body, so for many people who cannot do high impact sports because of the pressure it puts on their joints, such as running, cycling is a great alternative.
- You need no special training! If a sport is complicated, you may not take it up. Most of us can already ride a bike – and as the saying goes, once learnt you never forget!
3.Eat fats and carbohydrates sparingly.
Debates continue to rage over these two food groups. But it never made sense that people could eat unlimited pasta (as some low-fat experts claimed) or unlimited cheese (as the low-carb crowd claimed) and expect to lose weight. The human body needs some fats to function; the best forms are the monounsaturated fats found in olive oil, nuts, seeds and avocados. Keep butter, cheese, fried foods and whole milk products to a minimum if you want to lose weight. The human body also needs carbohydrates—the complex kind found in green vegetables and whole grains. It does not need much, if any, of the kind found in starchy vegetables like potatoes. And if you really want to lose weight, eliminate refined carbohydrates like pasta, white bread, cookies, candy and sugar from your life. That goes for sugary sodas too. (Nobody said this was easy.)
4. Drink 8 glasses of water a day
Here’s a beverage you can and should load up on. While some experts dispute that it’s necessary to drink this much water a day, legions of dieters see it as their secret weapon to fill themselves up, cut food cravings and help flush out the system. You can load it up with lemons or other flavorings. But if you add low-cal sweeteners, you may find that it makes you hungrier later, even if it doesn’t specifically add calories.
5. Eat breakfast.
There are different theories on why this is so important. Some experts say skipping it throws the body into a “starvation” mode that slows the metabolism and prevents calorie-burning. Others say that going all night long and into the next day without eating lowers the blood sugar and sets up powerful cravings. Either way, numerous studies have found that people who eat breakfast are leaner, on average, than people who don’t.
But what you eat for breakfast is very important: Loading up on sweetened cereal, donuts or juice – or other refined carbohydrates – will cause your blood sugar to spike and then plummet, leaving you edgy, irritable and craving sweets again by late morning. Instead, load up on lean protein at breakfast. The best sources are egg whites (hard-boiled, or in an omelet with vegetables) or low-fat, low-sugar yogurt. Or shake things up and have chicken or fish for breakfast.