3 simple steps for quick slimming
If you are overweight and your doctor recommends you lose weight, there are several ways to lose weight safely. A steady weight loss of 1 to 2 pounds per week is what most nutritionists recommend for more effective and long-term weight management.
Among the many diets, there are bound to be some that will leave you feeling hungry or unsatisfied. These are many important reasons and the root cause for most people who find it difficult to stick to a healthy eating plan.
However, if you are one of those who are wondering how to lose weight fast, we are happy to tell you that there is a way. Low-carbohydrate diets and lower-calorie whole food diets are very effective for weight loss and can be easier to stick to. If in this case the pounds still persist and you cannot lose them, then you may need an aid such as slimming pills, always combined with a healthy diet.
Here are some ways to help yourself lose weight using healthy targeted diets:
- Reduce your appetite.
- Reduce your appetite.
- Improve your metabolic health at the same time.
1. Limit carbohydrates
One quick way to lose weight is to reduce sugars and starches, or carbohydrates. This can be done with a low-carbohydrate eating plan or by reducing refined carbohydrates and replacing them with whole grains.
When we do this, we will immediately see a reduction in hunger and without realising it we will start eating fewer calories at each meal
Then with a proper low carbohydrate eating plan, our body will be able to use stored fat for the energy it needs instead of carbohydrates.
We can also choose to eat what we call complex carbohydrates, such as whole grains. This way we will help your body get the fibre it needs from these foods and reduce hunger pangs.
A scientific study in 2020 confirmed that a balanced diet based on very low carbohydrates was beneficial for weight loss even in older people.
This research also showed that a low-carbohydrate diet can reduce appetite, which will lead to eating fewer calories without feeling hungry. In short, we give a direct answer to the question of how to lose weight and we do it without much effort.
It is good to point out that the long term effects of a low carbohydrate diet are still being researched. You may also want a diet to lose pounds quickly, but it is difficult to stick to a low carbohydrate diet as it can lead to yo-yo dieting, which will have less success in maintaining the desired weight.
In any diet – diet to lose weight, you should not skip water which is the most effective fat solver. So don’t forget to drink 8 to 12 glasses of water a day.
Reduced calorie diets can also lead to weight loss and be easier to maintain for longer periods of time.
Reducing sugars, starches and carbohydrates from your diet can help you to curb your appetite, reduce insulin levels and subsequently lose excess weight.
But the thing is, the long-term effects of a low-carb diet are not yet known. A reduced-calorie diet might be more sustainable.
2. Eat more protein, fat and vegetables
You should make sure that at every meal your plate includes the following
- A small amount of complex carbohydrates, such as whole grains
Eating a recommended amount of protein is essential to maintain your health and muscle mass while losing weight.
Scientific studies have shown that protein consumption can improve cardiovascular risk factors, appetite and body weight,
See how you can determine how much you should eat without eating too much. There are many factors that determine what each person needs, which are related to their daily activity, but in general, an average person needs:
- 56-91 grams of protein per day for the average man
- 46-75 grams of protein per day for the average woman
Diets with adequate protein can also help:
- Reduce cravings and obsessive thoughts about food by 60%
- Reduce cravings for late night snacks by half
- Reduce the number of snacking half as much as half the number of snacks at night
In a study published on the science site health, people who followed a diet with more protein consumed 441 fewer calories per day than those who didn’t consume enough protein.
Healthy sources of protein include:
- Meat: beef, chicken, pork and lamb
- Fish and seafood: salmon, trout and shrimp.
- Eggs: whole eggs with the yolk.
- Vegetable proteins: beans, pulses, quinoa, tempeh and tofu
- Low carbohydrates and green leafy vegetables
Don’t be afraid to fill your plate with green vegetables. They are packed with nutrients and you can eat very large quantities without significantly increasing calories and carbohydrates.
Vegetables to include in your diet when following a low-carbohydrate or low-calorie diet.
- Brussels sprouts
Healthy Fats: Don’t be afraid to eat fats
Regardless of the eating plan you choose your body will still require healthy fats. Olive oil, avocado oil are great options to include in your diet plan. Other fats that are high in saturated fat should be used in moderation. Such fats are milk, cheese, butter and coconut oil.
Prepare a meal that includes a source of protein, a healthy source of fat, a complex carbohydrate as well as vegetables. Green vegetables are a great way to boost a low-calorie meal and your body with lots of nutrients.
Although exercise is not necessary to lose weight, it can help you to improve your metabolism so that you burn more calories.
Lifting weights is one of the exercise programs that has particularly good benefits because by lifting weights, you will burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of weight loss.
Try to go to the gym three to four times a week to lift weights. If you are new to the gym, seek the advice of a trainer. Make sure your doctor is also aware of any new exercise plans.
If lifting weights is not an option for you, doing some aerobic training such as walking, jogging, running, cycling or swimming will be very beneficial for your body, weight loss and health.
Both aerobic program and weight lifting can help in losing pounds. It is better to do more exercise to burn extra calories, rather than mentally pushing yourself to not take in more calories.
Workout like weightlifting, is an excellent option for weight loss. If you cannot lift weights for some reason, then we would suggest an aerobic exercise program that is also effective. Exercise combined with a balanced diet will help you to lose pounds on your belly and thighs. This means that if you want to realise your goal of losing pounds from the “sore” spots that most women have, exercise is a one-way street.
Weight Loss Supplements
There are several types of dietary supplements. Herbal or natural weight loss supplements are those that come from plant sources and claim to help you lose weight.
Taken orally, they contain the vitamins, minerals, fibre, caffeine, herbs and other plant extracts.
Some of the most popular supplements such as PhenQ Reduslim, Choco Lite and Matcha Slim claim to improve nutrition, boost energy, build muscle and burn fat.
Dietary supplements are not drugs. They are not intended to cure any disease, they are simply aids which in order to work need to be combined with proper diet and exercise.
In summary: How to lose weight fast
To lose weight fast a prerequisite is to reduce sugars, starchy foods and carbohydrates. By reducing these foods, we should increase the protein in our meals by accompanying it with a healthy source of fats and green vegetables.
To activate your metabolism follow an aerobic exercise program or a weight training program. To avoid fatigue, give your body a break and enjoy your favourite dessert once a week. Don’t forget to drink at least 8 to 12 glasses of water a day. Finally, you should remember to weigh yourself at the same time every day. If you follow these 3 steps you will quickly see the results you desire.