How to lose weight fast: 10 tips to lose a few kilograms in a healthy way
One needs to take responsibility for his health and set realistic and sustainable goals, especially the trend of How to Lose Weight Fast in 2 weeks.
And if you are wondering how to lose weight fast and quickly, set a realistic goal that you can achieve in the coming months, without feeling stressed or stressed.
And to lose weight healthily, keep in mind losing about one kilogram of your weight per week; in any case, you will not only lose fat but also lose muscle.
Don’t forget that following a healthy diet, with lots of exercises, will make you feel less tired and also less stress.
We advise you to follow these ten simple golden recommendations to comfortably achieve your goals.
1 – Do not lose calories significantly:
If you lose a lot of calories, you will also lose protein, essential fats, vitamins and minerals all at the expense of your health.
As you know, your body needs a lot of high-oxygen nutrients and a lot of minerals to supply the blood with its important elements, as well as other nutrients such as fats and proteins that your body needs to be in its best condition.
2- Eat protein in every meal:
Protein is an essential part of a healthy diet, as the presence of protein in all meals accelerates weight loss. It makes you feel full for a longer period, and at the same time helps reduce total body fat. Here are some suggestions:
Add a quinoa or amar anth insteads of the rices for lunches and dinners. Also, add peas sprouts or salad for breakfast.
Also, a handful of fresh peas in salad or soup will give great taste and benefit. It might be a great idea to have a snack of carrots and green pepper slices by dipping them in yogurt.
We recommend that you make eggs an essential part of your diet, with 6 grams of protein in each egg, and other healthy nutrients like omega-3, which help lower cholesterol in the blood.
You can also snack on nuts and seeds, which can be a great way to get protein and start losing weight. You can add almonds, cashews, pistachios, pumpkin seeds, sunflower seeds, chia and flax seeds to your diet.
3- Eliminate all refined carbohydrates and sugars:
All refined carbohydrates are converted in your body to produce sugar. This, in turn, will lead to high levels of sugar in the blood. Also, refined carbohydrates and sugar make you retain water and cause bloating, which is something you should especially avoid.
4- Say goodbye to processed foods:
Read the labels on tin cans, and avoid all additives, including monosodium glutamate, preservatives, artificial colors and anything you can’t pronounce.
These are foods that you should avoid completely, as they are full of sodium, which leads to great damage to the cells of the body.
5- Stay away from fried things:
We advise you to stay away from all large french fries, as well as fried pastry rolls, and your favorite fast food. All fried food will harm all of your actions toward weight loss.
Fats in fried foods are trans fats, and they play a major role in increasing inflammation and damaging free radicals.
6- Move your body and exercise:
Try any exercise you enjoy, such as dancing, yoga, pilates, cycling, or brisk walking.
And exercise at least four times a week, to enhance the effects of a healthy diet, while adding the benefits of feeling good endorphins (any group of hormones that are secreted inside the brain and nervous system and have several physiological functions.
It is the peptides that activate the opioid receptors in the body, which causes the analgesic effect).
7 – Sleep well:
Sleep regenerates and activates the cells of the body. And a study in the American Journal of Clinical Nutrition found that when people appear to need to sleep, this increases their intake of snacks late at night, and that makes them more likely to be required to eat foods high in carbohydrates.
Avi while adequate sleep affects the hormones of hunger and fullness, ghrelin and leptin. Then there is the hormone cortisol, which is the stress hormone, which occurs when you sleep a little. Hence, it is necessary to schedule a comfortable and deep sleep for 7-8 hours per night.
8 – Moisturize your body:
Pure water is the most useful liquid. Certainly, we sang in the winter, and we lacked enough water in general. The Journal of Clinical Endocrinology and Metabolism published a study on the thermal effect of water, which led to a 30% increase in the metabolism process. Water is also a natural appetite suppressant for weight loss.
9 – Eating early:
Foods eaten earlier in the day generate more energy than they eat later in the day. And the metabolic rate is already higher early in the day, which helps burn calories, while the same calories consumed at night can be easily stored as fat.
10 – Add some hot red pepper to your diet:
Hot red pepper, when eaten early in the day, reduces food intake later in the day. The capsaicin compound (the compound responsible for the hot biting of peppers) found in hot peppers can play an important role in reducing total calories and increasing metabolism. In this Diet plan helpful for How to lose weight fast and easy.
And from now on, you have complete control over making completely healthy lifestyle choices. There is nothing better than experiencing relief by helping yourself achieve your weight-loss goals.
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Tags: Weight loss, Calories, Diet