How to Lose Weight Fast: 3 Simple Steps, Based on Science

There are many ways to lose a lot of weight fast.
That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.
However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.

Here’s a 3-step weight loss plan that employs a low carb diet and aims to:
significantly reduce your appetite
cause fast weight loss
improve your metabolic health at the same time
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1. Cut back on carbs

The most important part is to cut back on sugars and starches, or carbohydrates.

When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories (1).

Instead of burning carbs for energy, your body now starts burning stored fat for energy.

Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight (2, 3Trusted Source).

According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight.

One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss (4Trusted Source).
2. Eat protein, fat, and vegetables

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

As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.

Constructing your meals in this way should bring your carb intake down to around 20–50 grams per day.

To see how you can assemble your meals, check out this low carb meal plan and list of 101 healthy low carb recipes.
Protein

Eating plenty of protein is an essential part of this plan.

Evidence suggests that eating lots of protein may boost calorie expenditure by 80–100 calories per day (6Trusted Source, 7Trusted Source, 8Trusted Source).

High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day (9Trusted Source, 10Trusted Source).

When it comes to losing weight, protein is a crucial nutrient to think about.
Healthy protein sources include:
Meat: beef, chicken, pork, and lamb
Fish and seafood: salmon, trout, and shrimp
Eggs: whole eggs with the yolk
Plant-based proteins: beans, legumes, and soy
Low carb vegetables

Don’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day.

A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.
Many vegetables are low in carbs, including:
broccoli
cauliflower
spinach
tomatoes
kale
Brussels sprouts
cabbage
Swiss chard
lettuce
cucumber
See a full list of low carb vegetables here.
Healthy fats

Don’t be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.
Sources of healthy fats include:
1:olive oil
2:coconut oil
3:avocado oil
4:butter

Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry (5).

Put simply, reducing carbs can lead to quick, easy weight loss
3. Lift weights three times per week

You don’t need to exercise to lose weight on this plan, but it will have extra benefits.

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 (11, 12Trusted Source).

Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat (13).

Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice.

If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight loss.
How fast will you lose weight?

You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the first week of the diet plan, and then lose weight consistently after that.

If you’re new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead.

Some people experience the “keto flu,” or “low carb flu.” It’s usually over within a few days.

After the first few days, most people report feeling very good, with even more energy than before.

Aside from weight loss, the low carb diet can improve your health in many ways:
blood sugar levels tend to significantly decrease on low carb diets (31)
triglycerides tend to go down (32Trusted Source)
LDL (bad) cholesterol goes down (33Trusted Source, 34)
HDL (good) cholesterol goes up (35Trusted Source)
blood pressure improves significantly (36Trusted Source, 37)
low carb diets can be as easy to follow as low fat diets.

10 weight loss tips

Here are 10 more tips to lose weight faster:
Eat a high protein breakfast. Eating a high protein breakfast could reduce cravings and calorie intake throughout the day (16Trusted Source, 17Trusted Source).
Avoid sugary drinks and fruit juice. These are among the most fattening things you can put into your body (18Trusted Source, 19).
Drink water before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months (20Trusted Source).
Choose weight-loss-friendly foods. Some foods are better for weight loss than others. Here is a list of 20 healthy weight-loss-friendly foods.
Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help (21Trusted Source, 22Trusted Source).
Drink coffee or tea. Caffeine boosts your metabolism by 3–11% (23Trusted Source, 24Trusted Source, 25Trusted Source).
Base your diet on whole foods. They are healthier, more filling, and much less likely to cause overeating than processed foods.
Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones (26, 27Trusted Source).
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 (28Trusted Source, 29Trusted Source).
Get good quality sleep. Sleep is important formany reasons, and poor sleep is one of the biggest risk factors for weight gain (30).

HOW TO REDUSE HAIR FAL

Know a day’s hair fall is becoming most serious problem to youth. Because of hair fall and bold head is reducing confidence. If hair fall is 40-50 it’s normal, if it is more than 100 means you must have to take precautions to reduce hair fall, it needs treatment. If you ignore it you will fell surely. So proper precaution must you have to take for your hair. Here we presenting some tips for hair growth.

TIPS TO REDUCE HAIR FALL :



The following are some of the tips to reduce hair fall and improve hair growth.
DRINK MORE WATER :

Hair is made up of proteins and iron. It need more minerals, which is present more in water, so drink at least 3-4 liters of water. Which is helps in to reduce hair fall as well reduce split ends also. And hydrate your scalp, which reduces the dandruff.

ROSEMARY AND SAGE :
It reduces the hair fall and improve hair growth. Mix Rosemary and sage in coconut oil (or) coconut milk and apply it in your head which area is affected.
Leave it for 20 minutes and wash it off
Repeat this process four times a day for few weeks to get rid of bald patches.
EGG :
Apply beaten egg to to your scalp, at least 3-4 times in a week wish helps in hair growth. If it mix with olive oil the result is good.
LEMON AND PEPPER CONS :



Take 8-10 pepper seeds, and lemon seeds, and crush it and make fine powder.
Apply it as it directly (or) add some water in it and make fine paste, apply it to tour scalp 2-3 times a day
CURRY LEAVES :



Take 2-3 branches of curry leaves and dry it, make it fine powder. And take a tea spoon of curry powder directly (or) mix it with one glass of milk & take it to stomach daily for 3-4 weeks. Than see the result your hair will turn as black and shiny, and thicker.
Make curry leaves into paste and apply to your scalp. Leave it for 25-30 minutes, wash it. Do it twice in a week.
CORIANDER JUICE :

Take coriander leaves and make it juice. Apply it to your scalp and cover your scalp with shower cap. Don’t dry it keep this pack 3 hours. Wash it repeat this twice in a week. It will reduces the hair fall and improves the hair regrowth.
COCONUT MILK :

Apply coconut milk to your scalp and keep it for 1 hour. It;s containing vitamins and minerals & proteins. It will improve tour hair fall, And condition to your scalp and reduce split ends.
CASTRO OIL, COCONUT OIL & VITAMIN-E CAPSULE :

First take big bowl with hot water. And take a another small bowl and take two table spoons of Castro oil & two table spoons of coconut oil and take one capsule of vitamin-E and mix all these ingredients well and place small bowl into big bowl which is having hot water. And keep it for 20 minutes till the mixture get warm. And apply these oil mixture to your scalp and hair massage it for 30 minutes. It will nourish your hair reduce hair fall & improve hair growth.
HOT OIL MASSAGE :
Hot oil massage will improve the blood circulation to your scalp and reduces hair fall. And it also relieve the tension.Take coconut oil and just warm it and apply to your scalp and give firm massage to your scalp. It will improve blood circulation to your scalp. Repeat this tries in a week.
ONION MASK :

Take one onion and make it in to slices and make a fine paste by using grinder. And mix two table spoons of olive oil in to onion mixture & mix it well. Apply these mixture to your scalp like a mask. Leave it for 1 hour and wash it with water. If you want use shampoo means use mild shampoo.
GINGER JUICE :

Ginger is very effective to treat bald scalp. So make ginger into paste with out adding water and squeeze the ginger and take the juice into a bowl. Apply these juice to your scalp and massage well. Leave it for 30 minutes and wash it with plain water.
DIET :

Balanced diet is very important not only for health, but also for hair also. It contains vitamins, minerals, proteins, which are needed for health and also for hair. So add more green leafy vegetables in your diet.

If you gave proper care to your hair it will shine and become bouncy. It will give has om look for you. So follow this tips and give has om look for your hair & be a Confident person.

50 Push-Up Challenge Will Transform Your Body in 30 Days

This 50 Push-Up Challenge Will Transform Your Body in 30 Days



It's been almost 20 years since Demi Moore starred in G.I. Jane, but that crazy-inspiring scene in which Moore (as Jordan O'Neill) pumps out push-up after push-up has stuck with me. I've always wanted to be able to do that.

Why? The classic push-up comes close to a perfect exercise, challenging multiple muscle groups in the arms, chest, back, and core to build overall functional strength. But let’s just say my upper body has never been my better half. On a good day, I could eke out maybe eight push-ups max—and they weren’t pretty. I have—or had, I should say—a long way to go.

RELATED: The Worst Push-Up Mistakes (and How to Fix Them)

Last summer, I decided to see just how far I could get. I called New York City-based Master Trainer Shaun Zetlin, who is something of a push-up guru. Earlier this year he published a book all about this body-changing move (and its many variations) called the Push-up Progression ($16, amazon.com). Zetlin suggested a goal—50 reps in a month’s time (gulp)—and outlined the 30-day plan below. “This is totally doable,” he promised, as I stifled a guffaw.



But of course, Zetlin was totally right. Here’s what happened over the next four weeks.
Week one

I was grateful for this gentle warm-up period because it gave me a chance to focus on my form. I’d start each session in a straight-arm plank and run through a mental checklist of Zetlin’s tips: Find a neutral spinal position—so shoulder blades align with upper back and glutes. Engage those glute muscles. Draw abs in. Keep hips from drifting up, and elbows from flaring past wrists. And most importantly, breathe.

Zetlin describes the push-up as a “movable plank,” which was a helpful image as I lowered myself down. All week long I did my reps as mindfully as possible, until the movement started to feel natural.

RELATED: Learn How to Properly Engage Your Glutes During These Key ExercisesWeek two

I can’t say I ever considered push-ups fun in the past. (“Torturous” and “depressing” are better words.) But during week two, I began to enjoy the challenge. Hitting my target each time was surprisingly motivating. And knowing the jump from one workout to the next was never more than 2 or 3 reps made the process feel feasible.


Week two is also when I began to appreciate the convenience factor of this old-school move: It can be done anywhere, any time, in virtually any clothing. And as the mom of a 18-month-old, I am all about squeezing exercise into small pockets of time. That often meant banging out my reps in my pajamas, after my little guy finally fell asleep—or in my work clothes, just before he woke up.

RELATED: 6 Ways to Get MORE Out of a Push-Up

Week three

“The third week is when it gets a little daunting,” Zetlin had warned me. He was right about that, too. I was in a very satisfying groove until I tried to drop and give myself 20. I needed to pause (read: collapse on the floor) after 15 push-ups; then I struggled through the last 5. The same thing happened all week: I’d end up breaking each session into two (sometimes three) sets. I sent Zetlin an email to ask if breathers were a big deal: “It’s always better to hit your target number without stopping,” he explained, because the longer muscles are under strain, the harder they’re working. Plus: There are aerobic perks to staying in motion. But if I needed to rest, I should, he said—as long as I kept each break shorter than a minute.
Week four

As the target numbers climbed higher, I found that the time of day really mattered: It was easier for me to perform the reps in the morning than in the evening, when my muscles were already tired. I noticed that my breathing became key as well.

“Take a deep breath as you go down and then exhale as you’re pushing away from the floor,” Zetlin had instructed me. “Breathing is where you get your power to come up.” That certainly seemed true whenever I felt like I had nothing left. And focusing on my breath helped distract me from the burning in my arms.

RELATED: This 30-Day Bodyweight Challenge Will Tone and Tighten Your Entire Body
The last two days

I’m not going to lie: Going from 42 reps to 50 in three days was rough. I finished the challenge with two sets of 25 push-ups, the last of which involved an embarrassing amount of grunting. But I was damn proud of myself. Fifty push-ups! In a row! I honestly didn’t think I could do it.

Aside from bragging rights, I’ve also picked up better posture. Zetlin predicted that would happen too, thanks to muscle memory: “If you learn how to find the neutral spinal position in your workout, you'll start doing it in your everyday life,” he said. Indeed, while I'm waiting in line or standing on the subway, I'll catch myself lifting my head, drawing in my abs, straightening my pelvis, until my body feels perfectly aligned. I truly feel transformed.

Now it's your turn. Challenge yourself and your friends. If I can get to 50 push-ups in 30 days, I'm sure you can, too!

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