Fast weight loss is thinked to be difficult,But it is possible to lose weight effeciently and safely by eating a healthy diet and adapting healthy tips that maximize weight loss and help live a better and healthy life.There are many diet plans and tips that help you lose weight but this article is about the weight loss tips that is actually based on science

1.Cut Extra Calories :

Expert believes that weight loss is about the calories change, the more calories you burn then intake of calories will automitically favours weight loss.The simplest way to change your energy balance is by reducing calories intake then burning.

You can accomplish this By eating smaller portion of food by avoiding high calories junk food like snacks and high calories drinks i.e soft drinks and beverages .You can also add exercises to daily routine to increase your calorie defict which will help you to lose weight faster.But you should be carefull too much excessive exercise may increase your hunger level . Increase hunger level may disturb you weight loss diet plan and can backfire it you to quit weight loss diet

a) How many calories To Cut :

Expert recommended that you can lose 1-2 pounds per week by cutting 500-7500 Calories in your diet .You can use weight loss calorie calculator in order to track that how many calories are you taking.It is best for you to have a smart phone App,food journal,or calories tracker that track calories for you

b) Cutting More calories in Your Diet :

Cutting calories in your diet leads to weight loss.You might wants to cut calories as much possible to lose weight.But you also should know that extremly low calories diet usually don not leads to permanent weight loss.Very low calories diet effects your metabolism called starvation in which the metabolic rate become extremly slows down to adjust for the lower calories supply and hence it slows the consumption of calories.
Cutting calories below 700-800 is not recommended.

Cut back on sugar and starches :

The most important part in losing weight is cutting sugar and starches(carbs) in you diet completly in order to lose weight fast.
when you cut sugar and starches your hunger level goes down and you end up consuming much low calories.Now instead of burning carbs your body start feeding off of stored fats in your body causing you to lose weight fast.
By eating this way you can lose up to 10 pounds in the first few week.
Anathoe benefit of cutting carbs is that it lowers insulin level in blood,causing your kidney to shed off extra sodium nad water out of your body. This reduce unnecessary bloat and water weight.
This is a graph of low carbs diet vs low fat diet in a obese person.

Simply by lowering carbs in diet,You will start eating fewer calories with no hunger.Sounds good yeah.
Your body will put fat loss on autopilot mode.

3.Add vegetables and friuts into your Diet :

The most important in losing weight is adding vegetables and friuts in your diet.To maintain normal weight you will want to remember that you should consume the same amount of calories you burn.if you are trying to consume fewer calories then the amount of calories you expend friut and vegetables can realy help you in this

1.low in calories: Most friut and vegetables are low in calories then the same volume of other foods.
2.Help you feel full : friut and veggies have a high water and fiber content,which help you feel full and may help delay feeling of hunger between eating occasions.
3.Help you Eat less : Eating raw or crispy or steamed cooked vegetables requires more chewing which decrease the pace of food intake.

4. Eat More at Day , Less at Night :

You may heard the dieting advice to eat breakfast like a king , lunch like a prince and Dinner like a pauper.We have sufficient evidence to prove it True.
New studies shows that eating a heavy meal earlier in the day instead of evening leads to weight loss and better health, even when the same food and calories are eaten.
Food is processed differently at different times in a day .This is due to change in temperature,biochemical reactions,hormones,physical activity, and absorption and digestion of food. Studies tends to show that when food is consumed late at night -anywhere from dinner to persons typical sleep time -The body is more likely to store those calories as fat and glycogen in liver,abdomen and thighs.Hence prompt weight gain rather then burn it as a energy .
A recent research by the international journal of obesity suggest that it is best to eat more at day and not too many calories late in the day.Study indicates that dieters who ate thier main meal before 3 pm (mid day) lost significally more weight about 22 pounds then those who ate later in the lost about 17 pounds.
Eat most of your Food in the day time it will promote weight loss and less tendency to food intake rather then eating most of your calories at late in the Day.

5.Do Exercise at Least Three times per week :

To lose weight you must burn more calories then you than you eat.
Exercise can help you achieve this by burning of extra calories.
Some people believes that exercise is not effective for weight loss.It is because that exercise increase the hunger level in some people,making them eat more then they burn in the work out.
But here is something that you should keep in mind that exercise help you in losing fat not weight.Muscle is the most metabolicaly active part in the body it uses almost One third energy of the body.Exercise actualy increase the muscle mass thus promoting high metabolic rate and weight loss indirectly.
By reducing you calories intake to lose weight ,without exercise, you will probabily lose fat as well as muscle.When you cut back on calories your body will need to find anathor source of energy unfortunatly it will be muscle.thus muscle mass will be decreased.
When you lose weight ,you should maximize fat loss while minimizing muscle mass.

Fast weight loss is thinked to be difficult,But it is possible to lose weight effeciently and safely by eating a healthy diet and adapting healthy tips that maximize weight loss and help live a better and healthy life.There are many diet plans and tips that help you lose weight but this article is about the weight loss tips that is actually based on science

1.Cut Extra Calories :

Expert believes that weight loss is about the calories change, the more calories you burn then intake of calories will automitically favours weight loss.The simplest way to change your energy balance is by reducing calories intake then burning.

You can accomplish this By eating smaller portion of food by avoiding high calories junk food like snacks and high calories drinks i.e soft drinks and beverages .You can also add exercises to daily routine to increase your calorie defict which will help you to lose weight faster.But you should be carefull too much excessive exercise may increase your hunger level . Increase hunger level may disturb you weight loss diet plan and can backfire it you to quit weight loss diet

a) How many calories To Cut :

Expert recommended that you can lose 1-2 pounds per week by cutting 500-7500 Calories in your diet .You can use weight loss calorie calculator in order to track that how many calories are you taking.It is best for you to have a smart phone App,food journal,or calories tracker that track calories for you

b) Cutting More calories in Your Diet :

Cutting calories in your diet leads to weight loss.You might wants to cut calories as much possible to lose weight.But you also should know that extremly low calories diet usually don not leads to permanent weight loss.Very low calories diet effects your metabolism called starvation in which the metabolic rate become extremly slows down to adjust for the lower calories supply and hence it slows the consumption of calories.
Cutting calories below 700-800 is not recommended.

Cut back on sugar and starches :

The most important part in losing weight is cutting sugar and starches(carbs) in you diet completly in order to lose weight fast.
when you cut sugar and starches your hunger level goes down and you end up consuming much low calories.Now instead of burning carbs your body start feeding off of stored fats in your body causing you to lose weight fast.
By eating this way you can lose up to 10 pounds in the first few week.
Anathoe benefit of cutting carbs is that it lowers insulin level in blood,causing your kidney to shed off extra sodium nad water out of your body. This reduce unnecessary bloat and water weight.
This is a graph of low carbs diet vs low fat diet in a obese person.

Simply by lowering carbs in diet,You will start eating fewer calories with no hunger.Sounds good yeah.
Your body will put fat loss on autopilot mode.

3.Add vegetables and friuts into your Diet :

The most important in losing weight is adding vegetables and friuts in your diet.To maintain normal weight you will want to remember that you should consume the same amount of calories you burn.if you are trying to consume fewer calories then the amount of calories you expend friut and vegetables can realy help you in this

1.low in calories: Most friut and vegetables are low in calories then the same volume of other foods.
2.Help you feel full : friut and veggies have a high water and fiber content,which help you feel full and may help delay feeling of hunger between eating occasions.
3.Help you Eat less : Eating raw or crispy or steamed cooked vegetables requires more chewing which decrease the pace of food intake.

4. Eat More at Day , Less at Night :

You may heard the dieting advice to eat breakfast like a king , lunch like a prince and Dinner like a pauper.We have sufficient evidence to prove it True.
New studies shows that eating a heavy meal earlier in the day instead of evening leads to weight loss and better health, even when the same food and calories are eaten.
Food is processed differently at different times in a day .This is due to change in temperature,biochemical reactions,hormones,physical activity, and absorption and digestion of food. Studies tends to show that when food is consumed late at night -anywhere from dinner to persons typical sleep time -The body is more likely to store those calories as fat and glycogen in liver,abdomen and thighs.Hence prompt weight gain rather then burn it as a energy .
A recent research by the international journal of obesity suggest that it is best to eat more at day and not too many calories late in the day.Study indicates that dieters who ate thier main meal before 3 pm (mid day) lost significally more weight about 22 pounds then those who ate later in the lost about 17 pounds.
Eat most of your Food in the day time it will promote weight loss and less tendency to food intake rather then eating most of your calories at late in the Day.

5.Do Exercise at Least Three times per week :

To lose weight you must burn more calories then you than you eat.
Exercise can help you achieve this by burning of extra calories.
Some people believes that exercise is not effective for weight loss.It is because that exercise increase the hunger level in some people,making them eat more then they burn in the work out.
But here is something that you should keep in mind that exercise help you in losing fat not weight.Muscle is the most metabolicaly active part in the body it uses almost One third energy of the body.Exercise actualy increase the muscle mass thus promoting high metabolic rate and weight loss indirectly.
By reducing you calories intake to lose weight ,without exercise, you will probabily lose fat as well as muscle.When you cut back on calories your body will need to find anathor source of energy unfortunatly it will be muscle.thus muscle mass will be decreased.
When you lose weight ,you should maximize fat loss while minimizing muscle mass.