More than a third of Americans are obese and another third are overweight (1).
Only 30% of people in the U.S. can now be considered at a healthy weight.
Being overweight has become the new “normal.”
The need for a solution has never been greater and many people are desperate.
This has caused hundreds of fad diets, bogus pills and magic bullet weight loss solutions to pop up all over the internet.
Most of these products are scams and achieving long term success is rare.
Unfortunately, there are no magic bullet solutions. The crash diets don’t work in the long term and the pills are mostly scams.
But what about those times when you really need to lose some weight fast?
Maybe you need to look good for a vacation or an event, fit into an outfit or look good for your wedding. Maybe you want to look your best for a special someone, or you’re simply impatient and want quick results.
In these cases, there are some things you can do that are actually based on science and don’t require you to buy a scam product that doesn’t even work.
This article will explain how to lose weight fast, using methods that are based on real scientific evidence and literally proven to be effective.
Given that diseases like heart disease, cancer and type II diabetes go hand-in-hand with weight gain, this advice may save your life. Literally.
How to Lose Weight Fast in 2012 – The Ultimate Guide
The most important hormone when it comes to body fat storage is insulin, a hormone that I’m sure you’ve heard of before and is best known for its important role in blood sugar control.
What insulin also does, is function as a “gatekeeper” to your fat cells. Insulin shunts blood sugar into fat cells and tells them to build and store body fat.
At the same time, insulin tells the fat cells to hold on to the fat that they carry, and not to let any of it out.
If you’re carrying a lot of body fat on your frame then you have problems with insulin.
How to Lower Insulin Levels
Carbohydrates get broken down into sugar (glucose) in the digestive tract, then travel into the blood and require insulin to get shunted into cells (including fat cells).
Carbohydrates raise insulin the most. Consequently, reducing carbohydrates in the diet makes insulin levels go down. Way down.
When insulin goes down, the fat cells not only stop producing all that extra fat but also stop holding on to the fat that they were carrying.
Suddenly the body has access to a whole lot of body fat that it can burn for energy. When this happens, the brain figures out that there’s plenty of fuel available and that it doesn’t need to eat so much anymore.
The brain makes your appetite go down and weight loss occurs without any sort of restriction in calories as long as the carbs are kept low.
In such studies, the low-carb dieters lose more weight, faster, without counting calories and without being hungry. True story (4).
These are the results from a 24-week study on 53 overweight women, from the University of Cincinnati in the year 2003. The researchers are comparing a low-carb diet to a low-fat diet. Take note that the women on the low-fat diet are calorie restricted, while the low-carb women are not hungry and eating as much as they want (5).
These results are typical for carb restricted weight loss diets.
Low-carb diets are also healthier. They improve blood sugar, insulin, cholesterol and triglycerides, and cause a greater amount of fat loss than the low-fat diet recommended by most dietitians (6, 7, 8, 9).
Despite what you may think, low-carb isn’t any harder than other weight loss diets.
The research shows that low-carb diets usually have better compliance (more people make it to the end of the studies) than the diets they are compared to, mostly because they don’t require people to consciously eat less and be hungry (12).
Reducing carbs and insulin is the healthiest, easiest and most effective way to lose fat fast. It is a scientific fact.
The only thing you need to restrict is carbohydrates.
Calorie counting isn’t necessary, although you can count calories if you want. Losing weight fast would requires something like a 1000 calorie/day deficit, which theoretically should make you lose two pounds per week (Full article: how many calories should I eat?).
So, how many carbohydrates exactly?
- Maintenance: 100-150 grams of carbs per day.
- Steady Weight Loss: Under 100 grams.
- Fast Weight Loss: Under 50 grams of carbs per day.
You can use the free service Fitday to keep track of the amount of carbs you’re eating.
Be aware that it can take a few days for your body to adapt. It’s called the “low carb flu” and is usually over in three days.
What happens is that your body ramps up production of enzymes and other machinery that it needs to generate its own glucose and burn fat instead of carbohydrates for energy.
In a few days time, you will be “fat adapted” and both dietary and stored fat will be easily accessible to your body’s cells. No more afternoon dips in energy and ravenous hunger between meals, which is fairly common on a high-carb diet.