Tired of gaining extra pounds and wondering how you can lose weight fast? Small but drastic changes will give you what you are trying for. The numbers on the scales will please and you will like the reflection in the mirror.Always remember - weight loss should not be harmful to your health. A high quality result cannot be achieved immediately. Diets that promise to lose five, seven or ten pounds a week cause weight loss through water loss from the body. Very soon, the body weight will return, or rather, the lost water. There is no magic pill, but there is your persistence, desire and belief in the result.
How can you lose weight fast? 11 simple tips
1. Stop harmful products
We should give up sweets (ice cream, cakes, candy), chips, foods high in fat, sugary carbonated beverages. You have no benefit from them, but instead, you absorb excess unnecessary calories.
2. Be careful with snacks
Snacks between meals are okay as long as they consist of the right foods. Chips, chocolates, buns, croutons, glazing - the choice is not in your favor. Pay attention to raw vegetables, cottage cheese, apple, natural yogurt, etc.
3. Basics of nutrition
Wondering how to lose weight fast? Pay attention to your diet. A balanced diet is the key to success. The body needs carbohydrates, complete proteins and even fats (right). Put whole grains and breads on your table. An important element is vegetables and fruits. Protein - meat, preferably lean or poultry, seafood (salmon, tuna, herring), milk, kefir, cottage cheese. A key element in weight loss is the right kind of fat. Exclude animal fats (lard, fatty meats), add olive oil, nuts, fatty fish. Proper nutrition is not a hunger strike. Food should not only be delicious, but also healthy. There are many low calorie recipes on the internet. Take a look and you will see how easy it is to restructure your diet.
4. Water is your friend
Rinses toxins and toxins from the body and does not turn into adipose tissue and cellulite. A glass of water before meals reduces appetite and prevents overeating.
5. Take your time when eating
The brain needs time (about 15 minutes) to signal satiety. Chew food well. If you are in a hurry, then there is a chance that you will eat much more than planned. The result is bloating and extra calories.
6. Try fractional meals
Many people eat two to three meals a day. But if you want to lose weight fast, it is more useful to eat in small (fractional) portions several times a day. Thus, stimulate your metabolism. During periods of starvation (for example, with two meals a day), the body receives a signal that it is running out of food and begins to store for a rainy day. And when you eat 4-6 times a day, it makes it clear to the body that there will be enough food and it can safely expend energy for its needs, and even reduce early stocks.
How can you lose weight fast? Become a sports fan. This requires a comprehensive approach. Cardio is the best exercise for overweight. Walking, swimming, running, cycling - make your choice. Pay attention to strength training. Muscles need energy. The more muscle you have, the more calories your body wants to keep alive. This means that your calories melt even when you are at rest.
8. Liven up the movement
Don't have time for the gym? Weight loss is still in your hands! Add movement to your life. If you have a dog, walk with him more, choose the stairs instead of the elevator, dance and try to walk more. Walk home, take evening walks. Believe me, even such small changes will bear fruit quickly.
9. Do not deprive yourself of a healthy portion of sleep
Healthy sleep is your faithful companion in weight loss. Lack of rest at night causes the accumulation of hormones (ghrelin, leptin, cortisol) that help you lose weight.
10. Eliminate alcohol
Alcohol slows down metabolism and helps store fat. And you need the opposite effect for fast weight loss.
11. Find people who have the same spirit
If you are an active Internet user, it is easy for you to find people who are struggling with extra pounds. Look for topic forums or social media groups. There you will be charged with strong support and motivation.