How to lose weight fast and healthy?
If you want to lose weight with health, your body must spend more calories than it consumes. That’s why the two most important measures to reach the ideal weight are to adjust eating habits and physical activity.
But this must be done in stages and provide a healthy and varied menu. Follow these tips to lose weight healthily:
How to lose weight fast and healthy?
- Eat foods that burn fat, deflate, increase satiety, and accelerate metabolism
- only eat main meals
- Invest in a balanced and varied dish
- Avoid restrictive diets
- Drink teas that help you lose weight
- Exercise to burn fat
- gain muscle
- Beware of fad diets
- Decrease your consumption of salt and sugar
- Pay attention to your body’s messages
- Trans fat should be avoided
- Reduce saturated fat intake
- Keep an eye on your calorie intake
- Drink two liters of water a day.
- The way in the beer
- Discover your ideal weight
- Reduce daily calorie consumption
01 – Consume foods that burn fat
Some foods help you lose weight because they encourage fat burning. Hibiscus tea, lychee, cranberry flour are among them.
02 – Foods that deflate
Foods rich in omega 3 (salmon, tuna, sardines, herring, mackerel, flaxseed, nuts) contribute to weight loss due to their anti-inflammatory action. Meet the anti-inflammatory diet.
03 – Foods that increase satiety
Fruits and whole grains, including rice, wheat, rye, barley, and oats, are the best sources of fiber. In addition, the moderate thread is in legumes such as beans, lentils, chickpeas, peas, and vegetables. Threaded seeds include chia seeds, flax seeds, and pumpkin seeds.
04 – Foods that accelerate metabolism
Foods that have a heat-generating effect will stimulate more calorie burning. The main hot foods are pepper, green tea, cinnamon, ginger, and coffee. To understand the benefits of thermogenic foods.
05 – Eat only staple food
To lose weight, eating three main meals (breakfast, lunch, and dinner) and two or three snacks is the best approach to reduce weight. So this will keep your metabolism running throughout the day, give you more satiety, reduce hunger after getting off work, and prevent you from over-indulging in large meals. The interval between meals must be at least 2 hours.
06 – Invest in a balanced and varied dish
A healthy diet requires a balance of nutrients and a variety of foods. So it’s worth investing in fruits, vegetables, and vegetables. But don’t forget to complete the menu with different meat, cereals, pulses (beans, lentils), milk and dairy products, essential food groups for your daily diet.
07 – Avoid restrictive diets
Diets that drastically cut calories or some specific component, such as carbohydrates, are considered restrictive. To lose health, it is expected to lose between half a kilo and a kilo per week. More than that could be a sign that you are not on the proper diet.
08 – Invest in teas that help you lose weight
Green tea, black tea, and cinnamon tea, for example, boost caloric burning. At the same time, hibiscus tea contributes to the accumulation of less fat in the abdomen.
09 – Practice exercise that burns fat
The World Health Organization recommends practicing at least 150 minutes of moderate exercise per week to be considered active. In other words, by doing one hour of exercise three days a week (180 minutes), you’ve already surpassed your objective!
Engaging in aerobic activities such as walking, running, cycling, dancing, swimming, burning fat, and reducing weight is critical.
10 – Be sure to gain muscle
Practicing strength exercises, such as weight training and Pilates, are also super important to gain power and make the body burn calories.
11 – Be careful with fad diets
Several diets promise quick weight loss. However, pay attention to what costs this, which may lead to muscle loss, especially harmful to those who want to lose weight and keep the weight off afterward.
12 – Decrease salt and sugar consumption
Salt is the primary source of sodium, a mineral that increases the risk of hypertension and fluid retention in excess in the body. Already the sugar consumed in excess turns into the accumulation of fat, especially in the belly region.
Food sources of simple carbohydrates are high in sugar. Among them are added sugar, soft drinks, sweets, and those with a lot of white flour, such as bread, pasta, and cakes.
13 – Pay attention to body signs
Some signs that rapid weight loss harms your health are hair loss, weak and brittle nails, discouragement, weakness, indisposition, dizziness, flaccidity, and constipation.
14 – Stay away from trans fat
This fat can be found in some foods such as biscuits, ice cream, industrial cakes, etc. Trans fats increase low-density lipoprotein (bad cholesterol) and lower high-density lipoprotein (good cholesterol). In addition, it also works by increasing the number of triglycerides that can be stored in adipose tissue. So first, look at the risks of trans fats and where they are found. Then, check the hazards of trans fats and their locations.
15- Reduce saturated fat intake
Excessive saturated fat intake is related to fat accumulation in the body; it isn’t easy to lose weight. Foods that contain a lot of saturated fat are red meat, whole milk, butter, and cheese.
16-Keep an eye on food calories
Looking at food labels is excellent for tracking your calorie intake. For example, know that carbohydrate contains 4 calories per gram, protein contains 4 calories per gram, and fat contains 9 calories per gram.
17-Drink an average of 2 liters of water a day
Consuming appropriate fluids can help you lose weight healthily. The ideal is to consume 30 to 35 milliliters of liquid per kilo of bodyweight, which is essential for an average of two liters of water per day.
18 – Maneire in beer
Alcohol is a toxic substance for the body, and the liver prefers to metabolize it first. This change in liver metabolism favors the accumulation of fat in the body.
19 – Find out what your ideal weight is
The Body Mass Index (BMI) is a way to assess whether a person’s weight is within what is healthy or not—so calculating your weight in kilograms divided by the square of the height (Kg / m²). Despite not showing the proportion of fat and muscle in the human body, BMI helps to know if the individual is healthy or not.
20 – Reduce daily calorie consumption
Many people opt for an extreme calorie reduction to lose weight fast. However, consuming less than 1200 calories a day is not ideal for weight loss and can cause weakness and fainting problems.