How to lose weight in 4 easy steps (science-based)

Do you want to find out how to lose weight in 4 easy steps according to scientific research? Well, then you are in the right place because that’s exactly what we’ll discuss in this article.

There are a lot of weight loss diets, programs, supplements out there and the problem is that most of them don’t work at all or work not as we expect them to work. So, that’s why I want to show you the way that works for sure. And that’s the science-based way.

So, this is how to lose weight in 4 easy steps:

  1. Be in the winning mindset to achieve the goal.
  2. Calculate your daily calorie intake amount based on your biometrics such as weight, height etc.
  3. Create a diet plan based on your goals and the amount of calories you need to eat on a daily basis.
  4. Start to take action and track your progress like your weight, etc.

Step 1: How to be in a winning mindset.

Scientific research shows that the combination of mental imagery and physical practice is more efficient than, or at least comparable to, physical execution with respect to strength performance [1]. In other words, our thoughts affect our results.

Imagine that you want to earn $1 billion per year, but at the same time you would have some negative thoughts (for example, money is evil, etc.) and emotions (for example, the fear that the more money you have the more chances that you will be robbed, etc.) How would you feel then? Would you like to do something in order to earn $1 billion?

Or imagine that you already have $1 billion and at the same time there were such negative thoughts. Would you be happy with having $1 billion?

Not so much, right? But why? You have $1 billion! You would not be happy just because you decided to focus on some negative thoughts and emotions like fear.

Now imagine that you do not have 1 billion dollars or 1 million dollars or even $10000 but you focus on some positive event that happened in your life. It can also be an event that has not happened yet, but you would like it to happen. For example, focus on the fact that you have a wonderful family, you are healthy, you are grateful for everything you have, that you can breathe now, etc. How are you feeling now? Are you feeling better than when you had $1 billion? Probably yes, right?

So, I hope now you understand that changing your mindset is one of the most important keys in achieving not only your weight loss goal but any other goal. Therefore, before you start achieving any of your goals including losing weight, I would recommend that you start by changing your thoughts and emotions. It’s important to switch to a winning mindset before taking actions to achieve your goal. Because it is your thoughts and what you focus on every moment that determine your actions and your life!

Click here if you want to download my free PDF and find out the exact strategy how to change your mindset and achieve any of your goals including your weight loss goals.

Step 2: 2 easy ways how to calculate daily needed calorie intake and why calculate it at all.

First, you should calculate calories needed to maintain weight. Second, if you want to lose weight then you need to start eating less calories than you need to maintain your weight. When you find out what your daily calorie intake to lose weight is then you’ll be able to create the right nutrition plan that will allow you to lose weight in a healthy way without exercise and regaining.

There are 2 main simple ways to calculate your daily calorie intake amount: use an online calorie calculator or a calorie tracker.

Click here if you want to download my free PDF Guide and read more in-depth comparison of these 2 ways. You’ll be able to find out if you need to use a calorie tracker and what is the best calorie intake to lose weight safely for your health according to scientific research. Also, you’ll get top calorie trackers’ comparison if you’ll decide to use a calorie tracker.

Step 3: How to lose weight fast naturally and permanently without exercise.

The key to weight loss is to consume less calories than you burn. And you have 2 primary ways you can achieve it: either eat less or exercise more.

Scientific research says that diet is more important than exercise for weight loss [2].

Meta-analysis of 48 unique randomized trials shows that the largest weight loss was associated with low-carbohydrate diets like keto diet and low-fat diets like vegan diet [3].

I would not recommend you to follow a keto diet though. Click here to read my blog post and find out why keto diet is not the best option for you.

Click here to download my free PDF Guide and find out more scientific research on what is the most effective and healthiest diet for weight loss.

Also, by downloading the free PDF Guide you’ll be able to find out how to lose weight in a healthy way even without counting your calories.

Want to find out how to lose weight as a vegetarian or as a vegan? Then my free PDF Guide has some useful tips for you too. Click here to download my free PDF Guide.

Step 4: Just do it.

I hope now you have all the information you need to achieve your goal. And if not then you can click here to download my free PDF Guide and find out even more free tips on how to lose weight in 4 easy steps according to scientific research.

All you have to do now is just make a decision, create your plan and start following it. Also, don’t forget to start tracking your key metrics like your weight, etc.

It’s always only your choice: to eat something more healthy like oats and nuts or something less healthy like French fries and burgers.

I believe you’ll make the right choice no matter which one it will be. If you made the choice and you enjoyed it then it’s the right one for you at that moment.

Summary

So, how to lose weight in 4 easy steps based on scientific research?
Well, here’s how to lose weight quickly without exercise in 4 easy steps:

  1. Be in the winning mindset to achieve your goal.
    Scientific research shows that our thoughts affect our results. So think positive.
  2. Calculate your daily calorie intake amount based on your biometrics such as weight, height etc.
    Use a calorie calculator or a calorie tracker to calculate your daily calorie intake.
  3. Create a nutrition plan based on your goals and the amount of calories you need to eat on a daily basis.
    The key to weight loss is to consume less calories than you burn. And you have 2 primary ways you can achieve it: either eat less or exercise more. So, decide which way is better for you. Also, you can combine these two if you want not only to lose weight but also to improve your health. Scientific research shows that daily exercise activity is beneficial for our health.
  4. Start to take action and track your progress like weight etc.
    Start following your plan and track your progress. I recommend you to track your progress always at the same time. For example, if you started to track your weight on Sunday before breakfast then you should always track your weight on Sunday before breakfast.

Enjoy your life, keep going and being the best version of yourself,
Serhii.

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