How To Lose Weight: Simple, Science-Backed Ways To Shed Fat Fast

There are too many health articles already available online to help you shed some pounds. But the amount of information may be overwhelming, with some reports contradicting the other’s weight loss tips. 

How can you weigh facts? How can you determine the sources that provide credible information and those that may actually harm you? It’s simple. Think about science.

There have been a number of scientific studies suggesting methods to shed the extra fat, all based on experiments and facts. This article explores the science-backed and simple ways that can help you maintain or achieve your weight loss goals. 

Eat more protein, fat and vegetables

Adding good sources of protein and fat as well as low-carb vegetables to your diet could help put your carb intake into the recommended range of 20–50 grams daily. 

Healthy protein sources include beef, chicken, pork, lamb, Salmon, trout, shrimp and eggs. Eating high-protein diets have been proven effective to reduce cravings and obsessive thoughts. 

If you prefer low-carb vegetables for the same effects like protein, you may add broccoli, cauliflower, spinach, tomatoes, brussels sprouts and cabbage to your meal. Swiss chard, lettuce and cucumber may help too. 

For healthy fat, use olive oil, coconut oil, avocado oil and butter. 

Cut sugar and starches

Reducing your consumption of sugars and starches or carbs lower hunger levels by encouraging your body to eat fewer calories automatically. Lower amounts of carbs in your diet also cuts insulin levels, which lets kidneys eliminate excess sodium and water in the body. 

This could lead to reduced bloating and unnecessary water weight, according to Healthline. The people who eat this way commonly report losing up to 10 pounds or more in the first week. 

Lift weights 

This approach is among the best ways to lose weight without starving. But you don’t need to spend most of your time in the gym. 

You just need to lift weights three to four times a week. This will help you burn lots of calories while maintaining a healthy metabolism.

Starving Yourself to Lose Weight Is Risky

The tips above mainly aim to help you avoid starving. Drastically reducing your food consumption could cause some problems, especially for those with medical conditions or taking medicines. 

Do things slowly to let your body adjust and adapt to changes. This way you can avoid health risks and enjoy the process of losing weight.