Losing weight without hunger. Challenging, but doable. You can lose weight without even changing your caloric intake if you choose to. However, it will go faster if you have a calorie deficit and exercise three times a week.
So how do we lose weight by not changing calories? We change the types of calories we eat. By eating healthier types of food you will be able to naturally increase your satiety, which will cause you to eat less without even knowing it. Best of all, you’ll even get a day per week where you can go nuts and eat whatever you want.
1. Calculate a Manageable Caloric Deficit
The first thing we need to do is limit calories. I know I said that you don’t need to do that—and you don’t—but doing so will speed things up and you probably won’t even notice.
Go online and find a BMR calculator—that stands for basal metabolic rate. You’ll enter your height, age, and weight. The calculator will show you the amount of calories you need to function each day if you do nothing.
There should also be a section where you choose the level of activity you do daily. Pick one, and it will tell you the amount of calories you need to maintain your weight. Now that we have these numbers we need to choose a deficit.
For example, if you require 2400 calories a day to function at your chosen activity level, then knock off the amount of calories you think will create a deficit that you can manage, let’s say, 300.
2. Change Your Macronutrients
Now that we have our deficit, it’s time to change our macronutrients. If you’re looking to lose weight, chances are that your carb intake is too high.
Basically, what you want to do is replace most of your carbohydrate calories with protein calories. Hang on to about 200 calories worth of carbs. Staying below that number will allow your body to enter ketosis, which will really jumpstart fat burning.
Now that your protein intake has increased you will benefit from added muscle—which burns fat—and thermogenesis will increase.
As for eating fat, don’t be afraid of it. With the absence of carbs your body will need a new fuel to burn; fat. When choosing what fat to eat, choose good ones.
Things like olive, coconut, hemp, and red palm oils—always going unrefined and organic if possible. Saturated fats from grass-fed butter and cows, pastured pigs and chickens, and wild game will be the highest quality sources.
3. Workout Three Times Per Week
Lastly, workout. Join a gym and go three times a week; with a day in between sessions. You’ll want to involve weight training and both high and low intensity cardio routines.
For your weight training you’ll want to focus on compound lifts using low reps to maximize your sessions. We’re talking about squats, deadlifts, bench presses, shoulder presses, and barbell rows.
These exercises will trigger hormonal responses to spur weight loss. For your high intensity cardio, just sprint for 10 seconds, wait a minute, and sprint again for 10 seconds; repeat 7 times total. Do that once a week. Simple, right?
And for the low intensity cardio, just try to walk for 30 – 40 minutes a day, you can break that up too. As a bonus, the weight training and high intensity cardio will elevate your metabolism for a period of up to 48 hours post workout. And that’s it. Yes, it’s that simple. Stick with it, and you will see results.
-  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/
-  https://yadeeya.com/increase_testosterone_naturally/print/278/boostgrowthhormone/testosterone-squats-Compound-exercises-increase-testosterone.html