How to lose weight fast - Top 10 Simple Tips

How to lose weight fast - Top 10 Simple Tips

    Do you have trouble losing weight? Or do you want to lose faster? I came to the right place. Prepare to lose weight without hunger.

    The sad fact is that traditional ideas - eating less or running more - do not work in the long term. Count calories, exercise for hours every day and try to ignore your hunger? Such unnecessary suffering and wasted your time and willpower precious. It is the weight loss of the masochi. In the end, almost everyone gives up. That's why we have an obesity epidemic. Fortunately, there is a better way.

    Bottom line? Your weight regulates hormonal. If you reduce insulin levels that contain fat, you will have an easier time losing excess weight.

    Top 10 Tips for Weight Loss
    Are you ready? 

    1. Choose a low carbohydrate diet

    If you want to lose weight, you should start by avoiding sugar and starch (such as bread, pasta, potatoes). This is an old idea: for 150 years or more, there have been a large number of diets that save weight based on eating less carbohydrates. The new thing is that dozens of recent scientific studies have shown that low-carb yes is the most effective way to lose weight.

    Obviously, it is still possible to lose weight in any diet - just eat less calories than you burn, do not you? The problem with this simplistic advice is that they ignore the elephant in the room: hunger. Most people do not like to "eat less", meaning they are hungry forever. This is a diet for the mazushi. Sooner or later, the average person will abandon and eat, and then spread "diet yo."

    The main advantage of a low carbohydrate diet is that it causes you to desire to eat less food. Even without calculating calories, most people who are overweight eat fewer calories than carbohydrates. Sugar and starch may increase your hunger, while avoiding it may reduce your appetite to an appropriate level. If your body wants to get an adequate number of calories you will not need to bother calculating them. Hence: Count calories, but do not need to calculate them.

    A 2012 study also found that people who ate a low-carbohydrate diet burned an extra 300 calories a day - at rest! According to one Harvard professor who is behind the study, this feature "equals the number of calories that are usually burned in an hour of moderate physical activity." Imagine it: a full hour of exercise every day, without actual exercise. Later, even the largest and most accurate study later confirmed that the effects, as various groups of people burned low carbohydrate diets between 200 and 500 additional calories per day.

    Bottom line: A low carbohydrate diet reduces hunger and makes it easier to eat less. It may increase fat burning in rest. The study shows that low carbohydrate is the smart way to lose weight and it improves important health signs.

    2. Eat when hungry

    Do not be hungry The most common mistake when you start a low-carbohydrate diet: Reduce the intake of carbohydrates while still afraid of fat. Carbohydrates and fats are the two main sources of energy in the body, and at least one needs.

    Low carbohydrate and low fat = hunger
    Avoid both carbohydrate and fat leads to hunger, cravings and fatigue. Sooner or later, people can stand up and surrender. The solution is to eat more natural fat until you feel good. For example:
    • butter
    • Full Cream
    • olive oil
    • Meat (including fat)
    • Fat fish
    • bacon
    • eggs
    • Coconut oil, etc

    Always eat enough, so you feel good, especially at the beginning of the weight loss process. By doing this on a low carbohydrate diet, the fat you eat will be burned as a fuel by the body, where insulin levels that store your fat will be reduced. The machine will become fat burning. You will lose extra weight without hunger.

    Do you still fear saturated fat? No. The fear of saturated fat is based on outdated theories that have proven to be incorrect in modern science. Butter is good food. However, do not hesitate to eat mostly unsaturated fats (such as olive oil, avocado and fatty fish) if you prefer. This low-carb diet can be called and works very well.

    Eating at hunger also means something else: if you are not hungry, you will probably not need to eat yet. When you are on a quito diet, you can trust your feelings of hunger and satiety again. Do not hesitate to eat several times a day that suits you.

    Some people eat three times a day and have snacks every now and then (note that frequent snacks may mean you'll benefit from adding fat to your meals and increasing satiety). Some people eat once or twice a day and never eat a snack. Whatever works for you. Just eat when you are hungry.

    3. Eat real food

    Another common mistake is to eat a low-carbohydrate diet and be fooled by the creative marketing of low-carb special products.

    Remember: An effective low carbohydrate diet for weight loss should be based on real food,.

    Real food is what humans eat for thousands or even better (millions of years), for example meat, fish, vegetables, eggs, butter, olive oil, nuts etc.

    If you want to lose weight, it is best to avoid special "low carbohydrate" products filled with carbohydrates. This should be obvious, but creative marketers are doing their best to trick you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and lots of chocolate on a low carb diet, as long as you buy their brand. It's full of carbohydrates. Do not be fooled.

    What about low carb bread? Be careful: if they are baked with grain, they are certainly not low-carb. But some companies are still trying to sell it to you as a low carbohydrate option.

    Low-carbohydrate chocolate is usually filled with sugary alcohol that is no longer as a carbohydrate manufacturer. But almost half of these carbohydrates are absorbed, leading to high blood sugar and insulin. The remaining carbohydrates end up in the colon, which may cause gas and diarrhea. Moreover, any sweetener can maintain sugar cravings.

    Less moderation, more quality
    Finally - forget the slogan "everything in moderation" failed for the nutritionists ignorant. It's awful advice, and Americans who eat a more varied diet are gaining more weight.

    Do not eat everything moderately. Eat as much food as possible, whenever you feel hungry. Eat a little junk as unhealthy as you can. If possible nothing at all.

    4. Eat only when hungry

    You should aim to diet low in carbohydrates when hungry (see tip # 2 above). And if you are not hungry? do not eat. Nothing slows down weight loss more than eating lots of foods that you do not need frequently. This, in fact, is so important that it deserves this section of its own.

    Limit unnecessary snacks
    Taking unnecessary snacks can be a problem in the Quito diet too. It's easy to eat some things just because they are delicious and easily available. Here are three common traps to keep in mind about the Quito diet or low carb diet:
    1. Dairy products such as cream and cheese. They work well in cooking because they satisfy. The problem is if you eat too much cheese in front of the TV in the evening ... without feeling hungry. Be careful though. Or a lot of gracious with dessert, when you are already full and continue to eat because its taste is good. Or another common culprit: large amounts of heavy cream in coffee, several times a day.
    2. Nuts. Very easy to eat until nuts disappear, no matter how full you own. Tip: It is difficult to stop salted nuts from eating unsalted nuts. Salted nuts tempt you more than over-eating. Good to know. Another tip: avoid bringing the entire bag to the couch, preferably choosing a small bowl instead. I often eat all the nuts in front of me, whether you are hungry or not.
    3. Low Carb Bread. Even if you use almond flour and sweetened snacks on baked goods, cookies usually provide extra food when you're not hungry ... and yes, it will slow down weight loss.

    Feel free to skip meals
    Should you have breakfast? No, of course not. Do not eat if you are not hungry. This applies to any meal.

    In the case of a strict diet, hunger and the desire to eat tend to go down a lot, especially if you have excess weight to lose. Your body may burn your fat stores, fortunately, which reduces the need to eat.

    If this happens, be happy! Do not fight it by eating that you do not want. Instead, wait for the return of hunger before eating again. This will save you time and money while speeding up your weight loss.

    Some people fear losing control if they do not eat every three hours, making them eat thousands of calories and blow up their meals completely. So they craze snacks all the time.

    Snacking may be necessary in a diet rich in sugar/carbohydrates to control hunger cravings, but it is usually not necessary in the quito diet. Hunger will only slowly return, and you will have plenty of time to prepare food or snack.

    Bottom line: lose weight quickly and sustainably: eat when you are hungry - but only when you are hungry. Lance clock and listen to your body instead.

    5. Measure your progress wisely

    Tracking successful weight loss is sometimes more difficult than you think. Focus on weight and pressure on the scale every day may be misleading, cause unnecessary anxiety, and undermine your motivation for no good reason.

    The scale is not necessarily your friend. You may want to lose fat - but the meter measures the muscles, bones and internal organs as well. Muscle gain is good. Thus weight or body mass index are incomplete ways to measure your progress. This is especially true if you spend a long period of near-hunger (counting calories), where your body may want to restore lost muscles and so on. Starting training on weight gain and muscle gain can hide your fat loss.

    Fat loss and muscle gain mean great progress, but you may miss it if you measure your weight only. Thus, the intelligence of tracking the disappearance of fat in the abdomen by measuring your waistline.

    Heres how to do this:

    1. Place the measuring tape around the center, slightly above your belly (specifically: at the midpoint between your lower rib and the top of the femur, next to you)
    2. Exfoliate and relax (do not suck your stomach)
    3. Make sure that the measuring tape is perfectly fit without squeezing your skin
    4. Measurement

    Compare your results with these recommendations:

    Very decent and excellent
    Women: below 31.5 inches  (80 cm)
    Men: below 37 inches (94 cm)
    Women: below 31.5-35 inches  (80  - 88 cm)
    Men: below 37 - 40 inches (94 - 102 cm)
    Too high
    Women: over 35 inches  (88 cm)
    Men: over 40 inches (102 cm)

    I recommend the view "excellent" but it is not always realistic. Young people can usually achieve this, but for some middle-aged or older women, it may be a great victory to reach a "decent".

    Measure progress

    I suggest measuring waist circumference and weight before starting a weight loss trip and maybe then once a week or once a month. Type the results down so you can track your progress. If you want, you can measure more areas: around the buttocks, chest, arms, legs, etc.

    Note that your weight can fluctuate up and down several pounds From time to time, depending on the fluid balance and digestive content: Do not worry about short-term changes, follow a long-term trend instead.

    If you can, try checking other important health signs at the start, like this:
    • blood pressure
    • Blood sugar (fasting blood glucose and/or HbA1c)
    • Profile for cholesterol (including HDL, triglycerides)

    These signs are improved almost universally on a low carbohydrate diet, even before weight loss is significantly reduced. Re-checking these signs in a few months can be great for your motives, as it will usually show that you are not only losing weight, but also gaining your health.

    Note: Do not you have a tape measure at home? Try these options:

    • Use any piece of string. Wrap the thread around the waist and cut the string to fit the waist on the first day. This series may magically appear longer and longer each week wrapped around your center.
    • Comparing how to fit an old pair of jeans is also a good choice.

    6. Be consistent

    It usually takes years or decades to gain weight. Trying to lose everything as quickly as possible by starving yourself rarely works well in the long term, it's just a recipe for "dieting yo." To succeed, you need something that works long term.

    What the goal for
    It is common to lose 2-6 lbs (1-3 kg) during the first week because of a strict diet containing low carbohydrate, then on average about one pound (0.5 kg) per week as long as you have a lot of residual weight You lose. This translates to about 50 pounds (23 kilo) per year.

    Every 5 pounds of fat loss equals approximately 1 inch lost around the waist (1 kg = 1 cm).

    Young males lose weight sometimes faster than that, and maybe twice as fast. Women may lose menopause at a slightly slower pace. People who follow a very low carbohydrate diet may lose weight faster, as do those who exercise a lot (reward). If you have a lot of extra weight to lose, you can get started faster.

    The closer you get to your ideal weight, the slower you may lose, until you settle into the weight your body feels is right. Very few people are underweight when dieting low-carb - as long as they eat food when they are hungry.

    Preliminary stalls
    Are you going to get out of a quasi-famine period? Focus on waist circumference and health signs (see Tip # 4) at first because it sometimes takes several weeks before weight loss appears.

    Weight loss plateaus
    Expect a weight loss plateau: days or weeks does not seem to happen in a large scale. Everyone hits them. Stay calm. Keep doing what you do and eventually things will happen again (if not, check out the other 9 tips).

    How to Keep Weight Off Long Run
    Losing a lot of long-term weight will not keep it away unless you change your habits forever. If you lose weight and then live the same way you gained when you gained weight, do not be surprised when the excess weight returns. it will be.

    Maintaining weight loss requires long-term change and patience. If this is not possible for you, you may be more interested in one of these magic scams.

    Forget quick fixes: If you lose some weight every month, you will eventually get rid of all your excess weight. This progress is inevitable. this is what you want.

    Note: Long-term change is difficult at first, especially during the first two weeks. It's like quitting smoking. Once you develop new habits it becomes easier and easier each week. In the end comes naturally.
    How to lose weight faster
    Read on!

    7. Avoid eating fruit

    This advice is controversial as the fruit has a halo almost healthy today. People may think that the fruit is nutritious, but unfortunately, fruit contains a large percentage of sugar - about 10% by weight (mostly water). Just taste the oranges or grapes. Sweet, right?

    Five servings of fruit per day equal the amount of sugar in 16 ounces of soda (500 ml). Contrary to what many people think, the sugar is somewhat identical (about 50% glucose, 50% fructose).

    Sugar from the fruit can shut down fat burning. This can increase hunger and slow down your weight loss. For best results, avoid fruit - or enjoy it from time to time as a treatment.

    Bottom line: Fruit is the dessert of nature.

    8. Avoid drinking beer

    Beer contains quick-digesting carbohydrates that close fat burning.For this reason beer is sometimes referred to as "liquid bread". There is a good reason to express "belly beer".

    Here are the most intelligent alcoholic options for weight loss:
    • Wine (red or dry white)
    • Champagne dry
    • Strong alcoholic drinks such as whiskey, cognac, vodka (avoid sweetened cocktails - try vodka, soda water, lime instead)

    These beverages hardly contain any sugar/carbohydrates until they are better than beer. However, large amounts of alcohol may slow down some weight loss, so moderation is still a good idea.

    9. Avoid artificial sweeteners

    Many people replace sugar with artificial sweeteners in the belief that this will reduce calories and cause weight loss. It seems reasonable. However, many studies have failed to show any positive effect on weight loss by consuming artificial sweeteners instead of normal sugar.

    Instead, according to scientific studies, artificial sweeteners can increase appetite and maintain cravings for sweet foods. A recent independent study showed that switching drinks using artificial sweeteners to water clearly helped women lose weight:

    This may be because the body increases the secretion of insulin in anticipation of the emergence of sugar in the blood. When this does not happen, the blood sugar decreases and increases hunger. Whether this series of events occur regularly is somewhat unclear. Something strange happened when I tested Pepsi Max, though, and there are well-designed studies showing insulin increases when using artificial sweeteners.

    In addition, artificial sweeteners can maintain their addiction to sweets and lead to intense cravings for snacks. The long-term effects of consumption of artificial sweeteners are unknown.

    Studies that claim to show the neutral or positive effects of local communities are usually funded by the beverage industry.

    By the way, it is marketed as an alternative to natural Stevia artificial sweeteners. This is marketing talk. There is nothing natural about a super-sweet white powder like Stevia.

    If you are having trouble losing weight, I suggest you avoid sweeteners altogether. As a bonus, you will soon begin to enjoy the sweetness of real natural food, once you become unable to adapt to the sweetness of fast food junk food and "diet".

    10. Stress less, sleep more

    Have you ever wished for longer hours of sleep and less stressful life in general? Most people have - can be stress and lack of sleep is bad news for weight.
    Chronic stress increases the levels of stress hormones such as cortisol in your body. This can cause increased hunger and lead to weight gain. If you are looking for weight loss, you should review possible ways to reduce or cope with excessive stress in your life. Although this often requires significant changes, even changing small things - such as posture - may immediately affect your stress hormone levels and possibly your weight.

    You should also make an effort to get enough sleep, preferably every night. Try to wake up refreshed on its own, independently of the alarm clock. If you are the kind of person who always wakes up with an alarm clock, your body may never be comfortable enough.

    One way to combat this is to go to bed early enough to wake up your body independently before the alarm starts. Giving yourself a good night's sleep is another way to lower stress hormone levels.

    Sleep deprivation, on the other hand, comes along with cravings for sugar. It also has a negative impact on self-discipline and makes it painfully easy to surrender to temptation (it is no accident that sleep deprivation is a common method of investigation). Similarly, sleep deprivation weakens your determination to work.

    Sleep Issues?

    Do you have trouble sleeping even if there is plenty of time for it? Here are five tips from an expert:
    1. Stay at the same time every night. In the long run, this will help your body get ready to sleep at the time.
    2. No coffee after 2pm. Just do not - remember that it takes some time for caffeine to leave your body.
    3. Reduce alcohol intake to three hours before bedtime. Although wine may make you feel comfortable, it worsens the quality of sleep.
    4. Limit exercise in four hours before bedtime. Physical activity may make you end the wound and make it difficult for you to sleep for several hours afterward.
    5. Get 15 minutes of sunlight every day. This is good for the rhythm of your biological clock ("body clock").
    Finally, make sure that your bedroom is dark enough and that it stays at a nice temperature. Sleep well!

    Difficult but worthwhile

    Many may find it difficult to follow the guidelines above, perhaps because of time constraints (or equivalent - small children!). But less stress and more sleep do not look good. It can also play a role in helping you become more agile.

    Thank you for reading the article How to lose weight fast

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