How To Lose Weight Fast? Top Guide You Must Follow
Many of us wish to know how to lose weight fast and wonder how it is possible to lose 3, 4, 5 pounds in 1 week or 2. Almost 80% of women pay attention to their weight and monitor their diet carefully and according to some studies, 2/3 of women would like to lose weight. Men are also involved in lesser proportions of about 1 in 3 men.
Despite all the information you think you know about dieting, millions of people are struggling to lose weight when they are overweight. The majority of people have not yet integrated that to carry out an effective diet, one must above all eat healthily by adopting good eating habits that it will then have to keep throughout its life.
To eat well, meals must be varied and the proportions of foods balanced. It is believed that 70% of people starting a diet can lose weight for a few months or even a little longer. However, between 8 and 9 people out of 10 take back the kilos quickly lost in a few months or years, sometimes even before, and, for some, end up with extra kilos.
Health Giving team will assist you to keep foods healthy, to make genuine meals without jumping, and to practice regular physical activity will give you real assets to lose weight and especially not to take back lost pounds.
HOW TO LOSE WEIGHT FAST?
Fast weight loss in 5 minutes? Fast weight loss in 15 minutes? Fast weight loss in 30 minutes? Possible! Just follow the good slimming tips. As ? Like taking a balanced diet, drink plenty of water or breathe mint.
When making a diet to lose weight, it is very important to know the functioning of the metabolism, to make simple metabolism is the process of degradation of proteins, carbohydrates, and fats to produce energy. People with fast metabolism their dietary calories are usually spent quickly, and those with a slow metabolism, calories are spent slowly and these calories are easily transformed into fat.
The speed with which you spend calories has little effect on weight loss, no matter if your metabolism is fast or slow, if you consume fewer calories than you are spending, you will lose weight regardless of the rate Of metabolic processes.
The truth is that people with a fast metabolism can eat a lot and this does not risk making them gain weight. On the other hand, people suffering from a slow metabolism are forced to limit and constantly count the calories. What to do? It is surely and necessary to speed up the metabolism to burn more fat.
Good eating habits
Eating well remains the prerequisite for starting a good diet: you have to acquire a good dietary balance and respect the fundamental fundamentals of nutrition. Eating well means consuming most foods. In order not to resume the lost pounds, it is necessary to change definitively his eating habits. People with hypertension, diabetes, allergies and asthma, for example, with chronic illnesses often take treatments for years or even for some of them throughout their lives. In the same way, starting a diet passes first and foremost by acquiring new dietary bases that will have to be maintained throughout his life in order to avoid regaining his pounds and then losing them and returning to the infernal circle of yo-yos regimes. On the other hand, the change of bad eating habits must be definitive.
Adopt a varied diet
A serious diet must allow for a diet as varied as possible or all groups of food are represented.
Determine the number of calories
Determine with the practitioner how many calories to consume each day. During the consultation, the doctor will determine the number of calories required and monitor the proper functioning of the diet.
Learning to eat less sugar
Since sugars must satisfy more than half of the energy requirements, they are indispensable. But there is sugar and sugar. How to find and adapt its diet?
Reduce your consumption of foods rich in simple sugars: pastries, viennoiseries, sweets, ice creams, dessert creams, chocolate bar, jams ... without excluding them totally, get into the habit of eating less. On the one hand they are very rich in simple sugars, and on the other hand, they are often accompanied by fat. Try as much as possible to replace them with fruit.
- Privilege foods with low glycemic index: As sugar is essential for our (energetic) body, it should not be totally eliminated. It is recommended to eat bread (especially whole orbit) and other starchy foods (cereal foods, potatoes, and legumes) at each meal and according to the appetite. And all the more if they contain minerals, vitamins, and little fat.
- Avoid snacking between meals: To hold between lunch and dinner, you usually snack sweets or swallow a chocolate bar? This is not a good reflex because these foods are far too rich in quick sugars. Two solutions: either you lunch more lunchtime to hold until dinner or you opt for a little sweet fruit, for example, an apple.
- Drink water during meals: To avoid absolutely: sodas while eating. On the one hand, they do not facilitate digestion. On the other hand, they are far too rich in simple sugars, so in bad sugars. A habit to give up, especially for children and teenagers.
Rediscover vegetables and fruits
Always have fruits and vegetables in his refrigerator. Increase portions of fruits and vegetables, frozen or canned fresh, at least 5 per day, at each meal, in a case of small hunger. Respect the SFN program (health nutrition program).
Take a real breakfast
A proper breakfast should bring at least 20% of the daily calorie intake, which is unfortunately far from being the case in the majority of people. A balanced breakfast reduces the feeling of hunger during the day. You should also spend time at breakfast by getting up 10 minutes early. Food can be eaten during breakfast and can limit the small dip of the late morning: Milk or dairy products, fruit juice or fruit, yogurt or white cheese, a slice of ham, tea, coffee or chocolate, Bread or cereals, butter or margarine.
Reduce quantities by using only once and learn not to use again several times.
Drinking in sufficient quantities
It is necessary to drink at least 1 liter to 1.5 liters of water per day. It is essential to drink water that brings no calories, from 1 liter to 1.5 liters of liquid per day in the form of water, infusion or vegetable broth for example.
Limit alcoholic / sugary drinks
Limit alcoholic and sugary drinks that bring a lot of calories. A glass of wine during the meal is not totally contraindicated. Do not forget that it is fundamental not to deprive yourself and to continue to enjoy yourself. Tea could reduce stress and improve alertness. On the other hand, tea is an excellent antioxidant because of its high content of flavonoids.
Eat less salty
Salt increases the feeling of hunger. Reduced salt intake reduces the risk of cardiovascular accidents. The daily requirements for salt are of the order of 1 to 2 grams whereas the average of the French consumes about 8 to 10 grams.
However, saltly is present in 70% of foods consumed daily. 80% of the salt consumed is enclosed in consumed foods such as bread, soups, soups, cheeses, cooked meats and prepared meals. Indeed, the salt allows an increase of the quantity of water present in the foods with consequence an increase of their weight. The reduction of the quantity of salt consumed remains one of the objectives of the PNN, recommended at 6 to 8 g per day.
According to a study of July 2007 British Medical Journal, a 25-35% decrease in salt intake would reduce cardiovascular risk by 25-30% in subjects with high blood pressure and also a decrease in blood pressure.
Most international experts advocate lowering to reduce our daily intakes by 30%. Labeling the amount of salt in foods consumed is a measure that should be systematic.
Make a choice in foods
It is recommended to consume more fish, at least 2 to 3 times per week. Vegetables and vegetables are recommended during each meal. Meat or fish can be replaced by eggs or cheese at a meal. Finally it is advisable to decrease the number of certain foods such as chocolate, cakes, peanuts, …
Weigh yourself once a week
It is recommended to weigh yourself once a week using the same scale and under the same conditions.
The weight loss should not exceed 1 kg per week, ie 4 to 5 kilos per month. Losing more may cause a faster, sometimes even greater weight recovery than before starting the diet. A weight loss of 500 grams to 1 kilo per week remains a reasonable objective that advises the vast majority of doctors. Never lose sight of that weight loss is a primary goal but above all that the most important thing in a diet is to be able to stabilize so as not to regain its pounds.
Do not demonize or idealize
Magical foods that make you lose weight do not exist. Too much strictly forbidden food represents a danger that leads to envy, guilt, and frustration. A person may eventually crack and throw himself on the food that he no longer consumes. It then risks devouring it in even greater proportions than before beginning its regime. For example, a diet based on cabbage soup 3 times a day is totally absurd. On the other hand, not consuming certain foods can sometimes lead to nutritional deficiencies.
Take the advice of your doctor
Tell your doctor about his or her desire to lose weight and the chosen diet. Indeed, this one will save you from making certain mistakes and will help you to carry out this regime. It may also consider the possible need to take the advice of a nutritionist doctor.
Being able to eat hungrily
The practice of a diet should not leave it hungry during the day or at the end of a meal. Being well satisfied means that the caloric needs of the meal have been well covered.
Taking time to eat calmly and without stress allows you to rediscover or discover food with more intense pleasure and swallow less quantity while sending a signal of satiety to the body. The duration of chewing plays an important role in digestion. The feeling of satiety reaches the brain after about 15 to 20 minutes. Eating too fast does not allow the stomach to be full and encourages eating more. The papillae spread messages to the brain, which then relays them to the stomach and the intestine. By eating or chewing too fast, the signals are transmitted incorrectly to the brain, so that the brain passes them on to the digestive system, which has the effect of impairing proper digestion.
Eating by doing just that
It is essential to be able to eat without doing anything else simultaneously so that you can concentrate on your meal and allow for better digestion. This will have the effect of preventing people from eating more. It is not advisable to eat watching television.
Do not skip meals
It is absolutely essential to skip meals and have 3 meals a day, at regular schedules.
Take a snack
A systematic snack in the late afternoon around 17 or 18 hours avoids nibbling. A good practice is to keep a fruit to be carried, for example, an apple, which is a simple fruit to carry.
Regular Physical Activity
Physicians agree that dieting is not possible in the absence of regular physical activity. Physical activity is essential in order to consider losing weight sustainably. The sport contributes to stabilize the weight and allows a distribution of the muscle mass favoring a modification of the silhouette.
It is advisable to practice at least 2 to 3 sessions of 30 to 40 minutes of sport per week, for example, gymnastics, running, walking, swimming, or cycling. The WCRF, the Global Fund for Cancer Research, recommends 30 minutes of physical activity each day. In everyday life, it is recommended to avoid taking your vehicle for 1 km and prefer the staircase to the elevator.
PS: The sport itself does not allow you to lose weight. 1-kilometer walk at normal pace corresponds to an expense of about 100 calories. You would have to walk for 10 or swim for 8 hours to lose 1 kilo.
Do not Believe in the Miracle Diet
The miracle system does not exist. On the contrary, the fact of chaining them can lead to a greater weight gain.
Differences from time to time are healthy, in order to continue to indulge. Too many prohibitions can cause a reverse effect resulting in cracking: loss of control and consumption of a lot of prohibited foods.
It is essential to allow yourself relapses that can occur after a diet, including taking a few pounds, provided you know how to lose them.
Rediscover the pleasure of eating
Many people are surprised to rediscover the pleasure of eating green beans, fennel, broccoli, zucchini or spinach.
RISKS OF A FAST DIET
For many of us, the perfect diet is one that allows you to lose a lot of weight in a minimum amount of time (and without too much effort!).It's good, lately, these express diets are legion: high protein diet, Batman diet, Mayo diet, low-carb diet or Scarsdale diet, the list is very long.
The risks of too fast a diet are:
- Quick recovery of lost pounds
- The pounds took again become more and more difficult to lose. This is called the yo-yo effect which results in a succession of weight loss and weight regains.
- Physically, the body is completely disrupted. The yo-yo effect makes it necessary to make an even more important diet each time.
- Rapid and successive diets cause excess weight and promote the installation of obesity.
- Psychologically, the yo-yo effect is very difficult to live and can lead to the appearance of depressive disorders linked to these successive failures.
- Bad diets can lead to a decrease in the "good" cholesterol that protects us against cardiovascular disease.
Eating less is not always the way to lose weight. For the simple and good reason that a diet is used more to take good eating habits than to have a restrictive diet. The diet is an opportunity to learn to eat in a balanced way. Once the diet is "finished", poor eating habits should be discarded to retain only the right ones.