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


3. Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

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 new to the gym, ask a trainer for some advice.

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 (1112).

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

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

SUMMARYIt is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts are also effective.

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