How to Lose Weight, and Fast. (Realistically, based on Science)

Tue, 16 Apr 2019
Our presence in the universe is something too bizarre for words. The mundaneness of our daily lives causes us to take our existence for granted — but every once in a while, we're cajoled out of that complacency and enter into a profound state of existential awareness, and we ask: How can I lose weight, and fast?

Warning: Article is full of memes.

It's too late.

While you probably already know of more than 10 different ways to lose weight, you’re still here. That’s because most of them will make you hungry and unsatisfied.

If you don't have the iron willpower, then hunger will cause you to give up on these plans quickly.

We’re here to show you a realistic plan.
Below, you’ll see a simple 3-step plan to lose weight, fast (Based on Science)

The plan outlined below will:

  • Reduce your appetite significantly.
  • Make you lose weight quickly, without hunger.
  • Improve your metabolic health at the same time.

Let’s get to it.

1. Reduce sugar and starch intake.

Really, the most important piece of advice to weight loss is the reduction in sugar and starch intake, otherwise known as Carbs.

Also known as rice, noodles and bread.

Bak chor mee? How about just bak chor? Uncle, chicken rice without rice, please.

Bottomline is, opt for meals that have as little carbs as possible. I’m not sure how you can do it easily as an Asian in Singapore, but you do you. Now here’s the “science” part.

When you cut on carbs, your hunger level goes down and you end up eating much fewer calories.

Now instead of burning carbs for energy, your body starts feeding off of stored fat. This is key. We all want to burn off that excess fat.

Another benefit of cutting carbs is that it lowers insulin levels, 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 4.5kg (sometimes more) in the first week of eating this way, both body fat and water weight.

Let’s compare between a low-carb diet vs low-fat diet.

This is a graph from a study comparing low-carb and low-fat diets in overweight or obese women. ( Source)

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 without feeling hunger.

Put simply, cutting carbs puts fat loss on autopilot!

2. Surprise! Eat Fat, Protein, 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.
  • Protein Shakes, Bars, Powder and even Yogurt: These are some of the most concentrated protein source with minimal calories.

There’s actually a protein shake with fat burning ingredients you might want to check out:

For a limited time only (APR-JUN19)

The importance of eating plenty of protein cannot be overstated. It’s science.

This has been shown to boost metabolism by 80 to 100 calories per day. ( Source)

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. ( Source)

When it comes to fruits, durians are the king of fruits. When it comes to losing weight, protein is the King of Nutrients. Period.

Low-Carb Vegetables

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

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. Skip the rice, noodles, or bread.

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.

3. Lift Weights 3 Times Per Week

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

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 not hitting the gym, get some equipments like double wheeler, chin up bars and foam rollers to work out from home.

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

Optional — Do a "Carb Refeed" Once Per Week

Leaving this here because we understand that we have to be realistic. One cheat day.

You can take one day off per week where you eat more carbs.

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.

Be aware that cheat meals or carb refeeds are NOT necessary, but we’re trying to be realistic here. That’s the whole purpose of this article.

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.

You get a donut, you get a donut, everyone gets a donut!

If you’ve read thus far, you deserve 8 more bonus weight loss tips.

  • Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
  • 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.
  • 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.
  • 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 metabolism by 3–11%
  • 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.
  • Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.
  • 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. It’s a constant reminder, but it works.
  • 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.

  •  Written by
    Louie is getting married soon and he wants to look his best for his photoshoot. He has thus been doing his due research on how to lose weight, and maintain a toned body in order to achieve the optimal body image. He has even switched his daily snacks from snickers to protein bars just to boost his metabolism rate. Vain little pot, really.
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