Want to Lose Weight Fast? Here Are The Only 7 Science-Backed Hacks That Work
It’s Amelia Garcia here from BMI Calculator.
And in today’s post, I’m going to show you how to lose weight fast.
See, most advice out there on weight loss is BS. They tell you to “eat less and move more.” Or cut out entire food groups like carbs.
But that generic advice rarely works in the real world.
Instead, you need specific, proven weight loss hacks that science shows can help you lose weight quickly AND keep it off for good.
In this post, I’ll show you the 7 scientifically proven weight loss strategies that actually work.
So if you want to finally lose that stubborn belly fat, pay close attention.
1.Count Calories (But Only To a Point)
First, you need to know how many calories you should eat to lose weight. Use this calorie calculator to figure out your target daily calories.
Cutting 500-1000 calories per day results in 1-2 lbs of weight loss per week.
But don’t go below 1200 calories if you’re a woman or 1500 calories if you’re a man. Eating too little slows your metabolism.
2. Focus on Protein, Fiber and Water
Study after study shows that a high protein diet boosts metabolism, reduces hunger and increases weight loss.
Aim for 25-30% of calories from protein. Choose lean meats, eggs, Greek yogurt and protein powder.
Fiber has a similar effect by controlling appetite. Get 25-30 grams daily from veggies, fruits, beans and whole grains.
Drinking water before meals can also decrease calorie intake and aid weight loss.
3. Lift Weights
Cardio is great for burning calories. But weight training builds muscle which burns more calories around the clock.
Follow a beginner strength training program like StrongLifts 5×5. Just 2-3 days a week is enough.
4. Walk At Least 7,000 Steps Daily
10,000 steps is the magic number for weight loss. But 7,000 steps daily also provides benefits.
Use a fitness tracker. Park farther away, take standing breaks and pace while on the phone.
5. Get Plenty of Sleep
When you’re sleep deprived, hunger hormone ghrelin increases while leptin decreases.
Aim for at least 7 hours nightly for optimal appetite regulation and weight control.
6. Slow Down Your Eating
Wolfing down food often leads to overeating. Slow down, chew thoroughly and pause between bites.
This allows time for satiety signals to kick in so you eat less.
7. Limit Liquid Calories
Sugary drinks like soda, juice and sweetened coffee drinks are calorie bombs with no nutrition.
Stick to water, unsweetened tea and black coffee. You’ll cut hundreds of calories per day.
So there you have it – the 7 most scientifically proven weight loss hacks that work. Give them a try and you’ll be shedding fat fast!
To get even more fat loss tips, check out my free guide right here.