How to lose weight quickly?
These 9 tips to lose weight
faster are explained below. Read to fully understand the details and know how
to integrate them sustainably.
ü, Reduce
any source of stress.
ü, Avoid
alcohol and all sugary liquids.
ü Eliminate
sugar and processed foods.
ü, Eat
protein at all meals.
ü, Fill
your plates with vegetables.
ü, Increase
its omega 3:6 ratio.
ü Drink
a lot of water.
ü
1. Reducing stress is a
priority for rapid weight loss
Stress prevents weight loss
and can even make you gain weight. When it comes to losing weight quickly, just
like gradually, the biggest challenge is ALWAYS reducing stress.
Because there are many sources
of stress:
ü An
unhealthy or too strict diet,
ü Too
rigorous training
ü A busy
schedule,
ü bad
sleep,
ü Excess
weight,
ü A lack
of physical activity,
ü A
sickness,
ü A
difficult situation at the relational, professional, financial, or emotional
level of any kind.
ü drawing
a woman who carries stress on her shoulders
ü And
too much stress, too long:
Negatively affects your sleep,
mood, energy, hunger, and cravings. 1
This leads to impulsive
behavior that can harm your figure. 2
Slows down and can even stop
your digestion. 3
Produces more cortisol. A
hormone that promotes fat accumulation, especially around the navel. 4 5
Puts you in a state of fat
storage, not elimination. 6
Result = You don't lose weight
or worse, you gain weight. Even if you eat well and train.
TIPS TO REDUCE STRESS
Improve your eating habits
without deprivation. Move more without intensity: relaxed walking, stretching,
gardening, cleaning...Reduce high-intensity exercise if necessary. Do it, but
in moderation and consideration of your situation.
ü Sleep
more and better with these 20 tips.
ü Maintenance
of good social relations.
ü Integrates
relaxation activities: bath, yin yoga, watching the sunset, relaxing in nature,
sauna, spa, reading, a moment of affection, massage, listening to relaxing
music...
ü, Meditate
or do breathing exercises.
ü Learn
to breathe through your nose day and night… 7
ü
2. Avoid alcohol and sugary
liquids to get rid of belly fat.
ü sale
of alcohol closed
ü Strong
alcohol, wine, beer…
ü Alcoholic
drinks, sweet carbonated or “diet”…
ü Premade
beverages and sweet “milkshakes”
ü Sweetened
caffeinated beverages
ü Energy
drinks
ü Fruit
juice, EVEN NATURAL AND FRESH!
ü In
short, any liquid that is not water, tea, herbal teas, and almost black coffee.
In summary, because:
Alcohol and beverages are high
in sugars and empty calories.
Sugary drinks and juices (even
natural ones) have no satiety effect. Result = You just consume more calories!
8
In the absence of fiber, the
rapidly absorbed sugar raises blood sugar (blood sugar) and insulin levels.
Result = Less elimination and more fat storage. 9
Even "diet" drinks
are likely to cause metabolic diseases such as diabetes. Result = difficulty in
eliminating fat. 10
Alcohol affects your body's
ability to metabolize sugar and creates fluctuations in your blood. Result =
Alcohol turns sugar into fat (also known as “beer belly”) . 11
Alcohol stops the elimination
of your fats. So, during the whole period of the detoxification of your body,
you do not lose weight! 12
Alcohol also has a very bad
influence on your food choices. You know, the late-night poutine…
Alcohol and liquid sugar
affect your sleep and the proper functioning of your hormones. This affects
your ability to lose weight in many ways. 13
It's just bad for your figure
and your health!
TIPS FOR REDUCING ALCOHOL AND
BEVERAGES.
ü, Go
gradually, one less drink or evening per week.
ü, Replace
them with sparkling water, herbal tea, or another activity that gives you the
same benefit (relaxation, socializing, etc.).
ü But
doesn't eliminate a bad habit, replace it!
3. Eliminate sugar and
processed foods, it's fattening!
The equation is easy: a thin
woman plus a lot of sugar equals a fat woman
Want to lose fat fast?
So your weight loss diet
should be low in added sugar such as that found in sugary drinks, candies,
pastries, cereals, and most processed foods.
Because added sugar:
ü Is
high in empty calories.
ü Causes
swings in blood sugar and energy.
ü Affects
the proper functioning of your hormones. 14
ü, Stimulate
your appetite, don't fill you up. 15
ü All
these signal you to eat more and always more sugar… 16
ü In
short, nothing to help!
Unstable blood sugar is one of
the most common causes of difficulty losing weight.
Here is a list of sugary foods
to avoid losing weight.
With this simple modification,
you will quickly see results on your fat level!
Simple, but certainly not
easy…
TIPS FOR REDUCING ADDED SUGAR
AND PROCESSED FOODS
Replace them with gradually
healthier foods until you reach 1 or 2 small treats (or permissive meals) per
week. Balance is always easier to maintain!
Carefully read the ingredient
list of the foods you buy to avoid added sugar and other unhealthy ingredients.
Learn to eat well.
Instead, consume “complex”
carbohydrates, i.e. high in fiber and low in sugar: vegetables, legumes,
fruits, and whole grains that have a low glycemic index. Carbs shouldn't all be
eliminated!
Replaces drinks and juices.
Fill your plates with
vegetables!
Prioritize SANE foods: rich in
protein, fiber, and water for a better satiety effect.
When cravings: you can try 1
tbsp. tablespoon of unsweetened cocoa powder in water or unsweetened almond
milk. Its composition rich in antioxidants (polyphenols) helps regulate
appetite. But, not at night, the theobromine it contains is also a stimulant…
17 18
Need help with your menu to
lose weight fast? Check out this Complete Food Guide for Women.
4. Eat Protein to Speed Up
Metabolism.
20-30% of calories from
protein are burned during digestion.
Indispensable to your muscles,
protein also helps you reach your ideal weight by:
ü Requiring
more calories for digestion, 19
ü Giving
a better effect of satiety, 20
ü Preventing
muscle loss and metabolic slowdown, 21 22
ü Slowing
the assimilation of sugars, which stabilizes blood sugar. 23
ü No
need to abuse either! Because too much is not better...
ü 0.7 to
0.9g of protein/lb of your ideal body weight (or 30% of your calories) is
plenty!
Protein foods for weight loss:
ü Eggs
and egg whites,
ü Tofu,
tempeh, seitan…
ü Pisces,
ü Poultry
and lean meats,
ü Legumes
(beans, peas, lentils, etc.),
ü plain
yogurt,
ü Cottage
cheese,
ü Protein
powder…
ü source
of protein
TIPS FOR BENEFITING FROM THE
WEIGHT LOSS EFFECTS OF PROTEIN.
ü, Eat a
protein-rich breakfast. 24
ü Consume
at least 30g of protein per meal. 25
ü, Consume
protein during cravings. 26
ü, Use a
protein powder if needed.
5. Eat more vegetables to lose
weight quickly without feeling hungry.
According to Harvard, a diet
rich in vegetables and fruits can: lower blood pressure, reduce the risk of
heart disease and stroke, prevent certain types of cancer, reduce the risk of
eye and digestive problems, and have a positive effect on blood sugar, which
can help maintain a normal appetite and a healthy weight.
Prioritizing green vegetables
and fruits such as apples and pears, as well as reducing starchy foods, such as
potatoes, can even promote weight loss. 27
Their low glycemic indexes
prevent spikes in blood sugar that can increase hunger and lead to weight gain.
28
Image and explanation of the
composition of a healthy plate.
TIPS FOR EATING MORE FRUITS
AND VEGETABLES.
ü, Replace
the cookie jar on the counter with a fruit bowl.
ü Cut
and wash your vegetables as soon as you come back from the grocery store so
that they are always ready to eat or cook.
ü, Prepare
salads (without dressing) for the week.
6. Increase your omega 3:6
ratio to lose fat
A fatty acid imbalance (high
omega 6:3 ratio) is a common cause of difficulty in losing fat.
It is therefore important to
reduce your consumption of omega 6 and increase that of omega 3 to lose weight
faster. 29
Because by improving insulin
sensitivity and protein synthesis, as well as reducing inflammation, omega 3
would allow better elimination of excess fat. 30 31
And, by supporting brain and
mood health, omega-3s can also positively influence your motivation to move. 32
Ideally, aim for an omega
6:omega 3 ratios of less than 4:1. 33
TIPS TO LOWER YOUR OMEGA 6:
OMEGA 3 RATIO.
ü, Consume
at least 2 portions/week of fish rich in EPA DHA (omega 3 animal): mackerel,
salmon, sardines, anchovies, herring, cod, oysters, trout...
ü Adds
plant sources of ALAs (vegetable omega 3): flax, chia, hemp, walnuts, and soy
seeds.
ü, Reduce
your consumption of processed foods and vegetable oils rich in omega-6. Watch
out for oils that have a high proportion of omega-6 (blue bars) 34:
ü chart
of omega amounts in edible oils
ü No
needs to add an omega-3 supplement. The small amount required can easily be
achieved through your diet and the environmental impact is much less. If you
choose to take omega 3 as a supplement, choose a plant source instead.
7. Drink lots of water, it
helps to lose weight quickly!
Your body is made up of more
than 50% water. If he is dehydrated, his energy decreases, and his performance
and basic metabolism also conserve water.
Some studies even show that
drinking two liters of water a day could increase energy expenditure by 400 kJ.
36
No need to exaggerate either!
Drinking 4 liters won't make you lose 800 more, just going to the toilet too often…
In addition, drinking plenty
of water before a meal can help you control your portions by reducing the space
available in your stomach.
TIPS FOR DRINKING MORE WATER
ü Always
bring your water bottle with you and, a reusable one, please.
ü Drink
a glass of water when you get up and one with every meal.
ü, Drink
at least 750ml before, during, and after your workouts. And more, if you train
intensely and for a long time.
ü Set
yourself alarms if you forget to drink...
ü 8. Add
HIIT to burn calories fast
ü high-intensity
rowing cardio
ü If you
were wondering how to lose weight quickly with sports? HIITs are the most
effective solution.
ü Expense
= Intensity X Duration = 2 Intensity X ½ Duration
ü What
is a HIIT workout?
ü HIITs
are high-intensity interval workouts alternated with low-intensity recovery
periods.
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