When it comes to losing weight, many people want to achieve it as quickly as possible. In reality, real fat loss takes time. However, there are methods that can speed up this process.
Instead of skipping meals, nutrition expert Susie Burrell suggests a strategy to increase your protein and vegetable intake, as well as paying attention to your shoe choices. It is worth noting that the optimal and reasonable expectation is to reduce weight by 0.5-1 kg per week in the best case, informs UAINFO.org with reference to NV.ua.
At first, reducing carbohydrate consumption causes fluid loss, as glycogen stores are depleted, which can lead to weight loss of 2-3 kg. This is usually enough to feel light and motivated to continue with the weight loss plan. There are a number of secrets that professional nutritionists use to maintain this rapid but absolutely safe and stable weight loss process. All these approaches contribute to the improvement of general nutrition and at the same time lead to positive changes in weight.
How to lose weight quickly
1. Eat vegetables and salad
One of the easiest ways to get rid of excess fluid that accumulates due to the consumption of processed foods and extra salt in the diet is to significantly increase the intake of watery vegetables.
The rich content of potassium in vegetables, as well as a significant amount of fiber, will help remove excess fluid from the cells and activate the digestive system. Not only will you feel much better when you eat a significant amount of salads or vegetables, but you will also be able to see your weight drop by a few pounds, even if you eat more food.
2. Pay attention to the hours of food consumption
Modern eating schedules and the cult-like attachment to coffee that has many of us forgoing breakfast in favor of a late snack or even waiting until noon to eat cause many of us to miss out on the natural boost in metabolic rate that occurs after the morning meal.
You may have noticed that you feel very hungry on days when you start the day with breakfast, and this is a signal that your body is working hard to burn the calories you have taken in and rev up your metabolism. Therefore, shifting the time of the first meal to an earlier period of the day, for example, before 8 o'clock in the morning or in the first hours after waking up, can be an easy strategy to increase the metabolism.
3. Focus on the importance of protein in the diet
Protein, which plays a key role as a nutrient, is involved in energy control because it helps slow down the digestion process, allowing us to feel fuller for longer after a meal.
In addition, the physical metabolism of protein requires more calories than fats and carbohydrates. Thus, a diet rich in protein helps to increase our ability to burn calories after a meal. With that in mind, it's important to make sure each meal or snack contains 20 to 30 grams of protein. This is a simple method to control appetite and maximize calorie burning.
Consider adding protein-rich foods to your diet: 100 grams of lean meat, chicken or fish, high-protein yogurt, cottage cheese, or even a calorie-controlled protein bar or shake. This will increase the amount of protein in each meal and snack.
4. Don't miss an afternoon snack
Those who want to lose weight often skip snacks to cut calories, but avoiding snacks, especially between lunch and dinner, can make you more prone to late-night hunger pangs and late-night overeating.
On the other hand, a protein-rich snack around 15-16 hours can help increase the feeling of satiety, which will make dinner less bulky, light, helping to maintain a calorie deficit and achieve weight loss. Among the options for a snack, you can choose protein yogurt with a small amount of fruit, crackers with cheese, a piece of protein bread with avocado or a protein bar with berries.
5. Adhere to walks
When we're especially motivated to lose a few extra pounds, we can also increase our physical activity. The downside to this is that high-intensity exercise combined with reduced calorie intake can create a strong appetite and lead to overeating.
On the other hand, by focusing on reducing your calorie intake while increasing your overall mobility by increasing the number of steps you take throughout the day, you will still maintain a negative caloric balance and promote fat loss while avoiding extreme hunger pangs.
This article contains general information of a reference nature and should not be considered as an alternative to the recommendations of a doctor. If you are concerned about your health, consult your doctor.
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