What to Eat to Lose Weight FAST And Build Muscle? (Supported by Science)

This seems to be a million dollar question for some people!

“What to eat to lose weight fast? “

However, if you are one of the people who jump on the easy and fast bandwagon, trying each new fad diet or are looking for that silver bullet which you can swallow and you will lose weight overnight, it is sad news that there is not such a diet or pill!

We all know in order to lose weight it is a fact that we should be burning more calories than we consume.

However, in our article we want to share with you that consuming certain foods can be helpful to lose weight fast!

Of course it is a fact that for losing weight your diet has to go hand in hand with a good exercising routine!

Factors To Take Into Consideration When You Want To Lose Weight Fast:

Factors To Take Into Consideration When You Want To Lose Weight Fast

There are a lot of tips and advice when it comes to losing weight and which you should take into account when you are attempting to lose weight.

Maybe you were on numerous diets and were even counting calories, but still did not reach your goal weight.

Well, to lose weight is not always easy and a lot of people get frustrated when they are unable to lose weight and throw in the towel.

It is important to change your lifestyle, even after you lost weight, to maintain your weight.

Here are some tips to take into account when you want to lose weight.

#1 – Keep Track of your Macro-Nutrients:

To lose weight it is important to keep track of your macro-nutrients. Macro-nutrients are the food groups: protein, carbohydrates & fat.

These foods are the three vital nutrients which you have to consume in large quantities.

The macro-nutrients will assist your body in functioning and will let you feel good.

Allow technology to help you with this task and keep track with the assistance of an online calculator.

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#2 – Stay Clear Of Junk Food:

It is a fact that junk food is actually delicious. The issue is that if you indulge in junk food, you will never be able to lose the weight you want to get rid of.

If you should eat 500 to 1,000 calories derived from potato chips a couple of times during the week; it won’t aid your efforts to lose weight.

You will consume a large amount of calories, which will sink your dreams of losing weight.

A Study conducted during 2004 at New Zealand’s University of Otago, had shown that eating junk food will cause you to gain weight, because you can’t stop eating!

The reason for this is that it contains a lot of sugar content. You should also avoid drinking soda. Drinking soda results in adding on the pounds and obesity, as per The American Journal of Clinical Nutrition.

#3 – Portion Control:

Learn how to control your portions, as together with the tracking of macro-nutrients it is a smart method to lose weight faster.

Studies had shown that when you receive a great amount of food, you will be eating more. It will be good to eat a snack between meals as this can help you not to consume too many calories.

You can control your portions by both weighing and measuring your food, or alternatively use the “hand-test”.

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#4 – Eat quality carbohydrates:

Usually it is suggested that 50% of your calories should consist of carbs, ¼ from protein and ¼ from fat.

Carbs are assessed as being the most vital macro-nutrient to consume for your energy needs and body functions.

Without consuming carbohydrates, you will feel exhausted unable to concentrate and might experience bad moods.

According to some professionals you should get your carbs from whole grains and legumes as it contain fibre.

Fibre is a highly vital nutrient. It assists you to feel satiated, whilst it ensures the efficient functioning of your digestive tract.

Examples of filling carbs:

Apples – 25-grams of carbs contained in 1 apple – 94 calories
Oatmeal – 25-grams of carbs – ¼ cup – 151 calories
Sweet potatoes – 41-grams of carbs – 1 cup, 180 calories

Consuming healthy carbs will let you feel full, whilst you will not crave junk food, which will lead to weight loss success.

#5 – Consume the Right Food:

As you will know some foods will assist you to lose weight, whilst other foods won’t

Add the following foods to your diet, to assist you in losing weight fast and without much effort:

  • Eggs:

Eggs pose to be a great food to lose weight. Due to the fact that they have a high protein-content, you will feel satisfied for a longer time in comparison with other foods.

Protein is beneficial to prevent spikes in your blood sugar levels, which can result in food cravings, whilst it is helping to get rid of hunger pangs.

Make yourself a veggie omelette or top scrambled eggs with salsa, whilst adding cheddar or jack cheese for a healthy and wholesome meal.

  • Salads:

Eat a large salad when starting your meal, especially if you are likely to overeat. The salad will make you feel full faster; however, avoid any creamy salad dressing. In place of such a dressing, use a salad dressing of oil & vinegar, which will also assists to burn calories faster.

To lose weight fast, add a large salad to your diet each day for losing weight fast.

  • Beans:

Beans is a great food to eat. It contains cholecystokinin, a digestive hormone and an appetite suppressant. Consuming beans will reduce your hunger feeling.

Beans contain fibre which won’t let you feel too hungry, as it will stay inside your stomach for a longer period.

Eat a large bowl of chilli, toss some garbanzo beans over your salad or to fight the hunger pangs, eat a healthy three-bean salad.

  • Grapefruit:

Drinking grapefruit juice or eating the half of a grapefruit prior to meals, 3 times daily will assist people to lose more weight. Grapefruit aids the body in converting calories into energy, instead of fat & excess weight.

  •  Soups:

Eat a large bowl of soup which is highly satisfying and an excellent food to lose weight. According to research the simplest soup will satisfy your hunger as your stomach and brain recognize it as highly filling.

Chicken-, onion- and vegetable soups are filling, warming and satisfying. By adding salad you will have a full meal which can help you to lose weight fast.

  • Oatmeal:

Oatmeal satiates you longer as it reduces your appetite. Furthermore, it sustains your energy levels, which enable you to feel satisfied between meals, which results in losing weight faster. Steel-cut- & natural or plain oats are the best.

For a nutritious, delicious and fast breakfast, slice some strawberries, apples or banana into your hot bowl of oats.

  • Bananas:

Bananas are a great food source to assist you to lose weight. They are filling, whilst bananas also make an ideal diet food to eat for breakfast or consume it as a snack in mid-afternoon.

Take low-fat ice cream and add a banana to it in a blender and make yourself a healthy diet shake.

  • Garlic:

Garlic, is the one herb that can accelerate fat burn! Even if it can cause bad breath, it speeds up weight loss, according to a study conducted during 2011.

This study was conducted to investigate garlic’s anti-obesity effect and was published in “The Journal of Nutrition”.

Another study during 2012 had shown that the extract from aged garlic caused postmenopausal women to lose weight.

Garlic was found to be beneficial for diabetics as per a study conducted during 2008, whilst it also decreases blood sugar levels and lower the blood pressure.

This herb contains vitamins C and B6. Vitamin B6 is instrumental in the metabolism of carbohydrates.

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  • Chilli peppers:

Chilli peppers assist in increasing your metabolic rate, whilst adding a lot of flavour to food.

  • Green Tea:

According to reports of the “American Journal of Clinical Nutrition” people dropped over 6 pounds in a period of 8 weeks by consuming 4-cups of green tea on a daily basis.

  • Greek Yogurt

Conjugated linoleic acid is contained in full-fat Greek yogurt. This acid encourages fat burning & weight loss in obese and overweight individuals, as per scientific research including an extensive review of 18-studies.

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#6 – Choose a Workout which you Enjoy:

A healthy lifestyle includes exercise. It is advisable to choose an exercise routine which you enjoy. This will help you to keep on exercising.

According to professionals strength training is a good choice when you want to lose fat.

With strength training you will still burn calories after you finished your workout, for a period up to 72 hours, stated by a personal trainer & fitness professional in the Business Insider.

This process is called after-burn which also highlights the difference between strength training and cardio.

A combination of cardio and strength training will be a great option. As per the American Council on Exercise, you should do your strength training prior to doing your cardio, which will enable you to burn much more calories.

#7 – Avoid Drinking Alcohol:

If you want to lose weight fast, then you should cut out alcohol. As many as 2,000 calories can be added on a monthly basis by drinking wine, according to The Daily Mail.

When you habitually enjoy a couple of glasses of wine at dinner time, it might seem hard to stop consuming alcohol.

Remember your weight loss goal and trade the wine with a glass of water to which you had added strawberries and mint.

Consuming alcohol has the same effect as consuming junk food. You don’t really consider the calories you are adding by consuming alcohol and can easily add a whole day’s calories in a short period of time.

#8 – Manage your Stress:

When you are aspiring to lose weight fast, manage your stress levels. Stress became inevitable nowadays; try to deal with the issues as best you can.

During periods of feeling highly stressed, cortisol, the stress hormone is released. When cortisol levels are too high, it will result in low blood sugar. This will raise your food cravings and you can give in to the urge to eat junk food.

Manage your stress levels by sleeping enough, maintaining healthy relationships and handle your emotions by talking about it to a trusted source.

#9 – Look For Healthier Substitutes:

Find healthier alternatives to replace the foods you normally eat.

It is human and normal to experience cravings. However, the important thing is that you should keep focusing on your weight loss goal. By making healthy swaps, it can become a healthy habit to you.

Here are some healthy swaps which will also ensure you are consuming enough nutrients, whilst staving off cravings:

  • In the place of potato chips eat celery sticks, carrot sticks, red pepper strips and cucumber slices.
  • Instead of chocolate opt for strawberries or blueberries.
  • Opt for Greek yogurt and avoid sugary low-fat yogurt.
  • Choose sweet potato as a substitute for French fries
  • Hummus or avocado rather than mayo

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Healthy Snacks Containing Less Than 100 Calories:

Healthy Snacks Containing Less Than 100 Calories:

When you are aspiring to lose weight, it is vital to check your calorie consumption. You can exercise, but if you are not burning more calories than you had consumed, your attempt to lose weight will be a failure.

The suggested daily calorie-intake for women is 2,000, whilst for men it is 2,500.

If it is your goal to lose 1 lb on a weekly basis, women should consume 1,500 calories and men may remain at 2,000.

The healthy snacks suggested by Terri-Ann Nunns, who is the founder of “The Healthy Happy Mum Plan” and “The Terri-Ann diet plan”, containing less than 100 calories, include:


  • 35 gram raisins
  • Large banana
  • 20 gram dark chocolate
  • 35 gram dates
  • 20 gram popcorn
  • 5 jelly babies
  • 1 cereal bar
  • 2 ginger biscuits

Savoury Snacks:

  • One large boiled egg
  • Hard cheese – 25 gram
  • Cottage cheese – 100 gram
  • Semi-skimmed milk – 230 ml
  • Ham slices – 3 – 90 gram
  • Turkey slices – 2 – 80 gram
  • Tablespoon of Hummus & 2 bread-sticks
  • Crisps – 20 gram
  • Crisp-bread & Mozzarella – 25 gram

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How To Shed Stubborn Arm Fat (Bingo Wings)

How To Shed Stubborn Arm Fat

A recent Study had shown that 90% of women in the age group of 18 – 24 are discontented with their bodies.

A poll by Women’s Health found that 10 percent of women are most distressed about upper arm fat.

Both genders can be suffering from bingo wings, although women are more prone to gain fat in this area, due to certain hormones.

Bingo wings are the result of a combination of low muscle mass and body fat according to Melissa Weldon, a fitness expert.

Below are 3 easy methods to decrease arm fat:

1. Planking:


Planking is an easy exercise which can be performed with no equipment in the privacy of your home.

You lie on the floor with your stomach down. Now, using your elbows, you lift yourself up.

Keep down your butt and your body parallel with the floor. Hold this position for 30 seconds to 1 minute.

Exercises against your body weight, like planking, will assist you to burn approximately 500 calories within only 30 minutes, whilst your entire body gets a workout.

2. Lift Heavy Weights:

Lift Heavy Weights

Weight lifting poses to be one of the most excellent methods to decrease arm fat.

Devoting your workout for lifting heavy weighs will result in an increased metabolism which will lead to a lower storage of body fat over a period of time.

Opt for a weight with which you can just do 8 to 15 reps which is heavy enough.

3. Consume More Protein:

Eat more protein

Protein is essential to build muscle mass. However, it also assists you when you want to lose weight. It will give you a fuller feeling for a longer period of time.

Consuming a high protein eating plan will enhance your metabolism; manage a multitude of weight-regulating hormones, whilst it decreases your appetite.

Meat and dairy are good sources of protein, whilst high-protein vegan substitutes, include soy, quinoa and beans.

It is vital to eat a balanced, healthy weight loss diet, but by incorporating more protein, it can assist you losing overall body-weight, whilst it will help you getting rid of bingo wings!

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10 Tips To Lose Weight Faster And Easier:


Below are 10 tips to enable you to lose weight not only faster, but easier too:

1. Eat a breakfast with high protein content:

Consuming a breakfast with high-protein content will decrease your calorie intake and decrease cravings, according to a study.

2. Drink water before meals:

A study revealed that if you drink water 30 minutes before your meals, your weight loss can be increased by 44% over a period of 3 months.

3. Cut out fruit juice & sugary drinks:

Fruit juices & sugary beverages are highly fattening and you should avoid it at all costs if you want to reach your weight loss goal.

4. Avoid processed foods:

Eat a wholesome and healthy diet. These foods are more filling and healthier and you will be less prone to overeat.

5. Consume soluble fibre:

Studies had shown that by consuming soluble fibres, fat can be reduced particularly in the stomach area. Using fibre supplements, such as glucomannan can help you losing weight.

6. Drink tea or coffee:

Drink tea and coffee without sugar and remember to count the calories in the milk; you can drink as many cups as you want, because your metabolism will be boosted by the caffeine contained in it, by 3 to 11%.

7. Opt for foods which are boosting weight loss:

Some foods are weight-loss friendly, so choose from the list below:

  • Leafy greens
  • Whole eggs
  • Cruciferous vegetables
  • Salmon
  • Boiled potatoes
  • Chicken breasts & lean beef.
  • Beans & Legumes
  • Tuna
  • Cottage Cheese
  • Soups
  • Apple cider vinegar
  • Avocados
  • Whole grains
  • Nuts
  • Fruit
  • Chilly pepper
  • Chia seeds
  • Grapefruit
  • Full fat yogurt
  • Coconut oil

8. Weigh every day:

According to research, people who keep track of their weight, by weighing themselves each day will be more successful to lose weight, whilst maintaining it too.

9. Eat slowly:

Chew your food well and eat slowly. By eating slowly you will feel more satiated, whilst weight-decreasing hormones are boosted.

10. Follow a healthy sleeping pattern:

Not sleeping enough is a high risk factor to gain weight. Take care to get ample sleep!

Important Notice:

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