how to loose weight

:                                                      how to lose weight
losing weight is very easy work as we it the fast food and ather thing which contatins fat and that stats ganing fat and bthe weight increase day by day
; there are some disease that take plase  are
1=thyrote
2=heart deases and stroke
3=high blood pressure
4 =diabetes
                                                               to lose weight we have to follow 8 steps
   the are
1=eat a high protien breakfast
2=avoid sugery drinks and fruit juice
3=choose weight loose friendly food
4=eat soluble fiber
5=drink coffeor tea
6=eat your food slowely 
and etc
                       how to lose weight  fast in 3simple steps

1. Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

When you do that, your hunger levels go down and you end up eating much fewer calories .

Now instead of burning carbs for energy, your body starts feeding off of stored fat.

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

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 or obese women 

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The low-carb group is eating until fullness, while the low-fat group is calorie-restricted and hungry.

Cut the carbs and you will start to eat fewer calories automatically and without hunger 

Put simply, cutting carbs puts fat loss 

 2. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables.

Constructing your meals in this way will automatically bring your carb intake into the recommended range  of 20–50 grams per day.

Protein Sources

• Meat: Beef, chicken, pork, lamb, etc.
• Fish and Seafood: Salmon, trout, shrimp, etc.
• Eggs: Whole eggs with the yolk are best.

The importance of eating plenty of protien  cannot be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day (6

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 so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet 

When it comes to losing weight, protein is the . Period.

Low-Carb Vegetables

• Broccoli
• Cauliflower
• Spinach
• Tomatoes
• Kale
• Brussels sprouts
• Cabbage
• Swiss chard
• Lettuce
• Cucumber

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day.

A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

Fat Sources

• Olive oil
• Coconut oil
• Avocado oil
• Butter

Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

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.

To see how you can assemble your meals, check out this low-crab meal plane  

.3. Lift Weights 3 Times Per Week

You don't need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights.

If you're new to the gym, ask a trainer for some advice.

By 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 

If lifiting weight is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.

SUMMARYIt is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts are also effective.

Optional — Do a "Carb Refeed" Once Per Week

You can take one day off per week where you eat more carbs. Many people prefer Saturday.

It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc.

But only this one higher carb day — if you start doing it more often than once per week you're not going to see much success on this plan.

If you must have a cheat meal and eat something unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormonrs like leptin and thyroid hormones .

You will gain some weight during your refeed day, but most of it will be water weight and you will lose it again in the next 1–2 days.

SUMMARYHaving one day each week where you eat more carbs is perfectly acceptable, although not necessary.

What About Calories and Portion Control?

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.

However, if you really want to count them, use use this calculater 

Enter your details, and then pick the number from either the "Lose Weight" or the "Lose Weight Fast" section — depending on how fast you want to lose weight.

There are many great tools you can use to track the number of calories you are eating..

The main goal of this plan is to keep carbs under 20–50 grams per day and get the rest of your calories from protein and fat.

10 Weight Loss Tips to Make Things Easier (and Faster)

Here are 10 more tips to lose weight even faster:

1.    Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day 

2.    Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight.

3.    Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months .

4.    Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat..

5.    Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area  Fiber supplements like glucomannan can also help 

6.    Drink coffee or tea. If you're a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolismby 3–11% 

7.    Eat mostly whole, unprocessed foods.Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.

8.    Eat your food slowly. Fast eaters gain more weight over time. eating slowly makes you feel more full and boosts weight-reducing hormones 

9.    Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time 

10. Get a good night's sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep .