Lose weight fast: Here is the list of effective tips

There are many ways to lose weight fast. But many of the quick cures will make you constantly feeling hungry and unsatisfied. So if you do not have a will of steel you will probably give up for the hunger quite quickly. Losing weight is really simple mathematics. You need to spend more energy than you store in you. The easiest way is to reduce the calories you store in you. But you can also increase your withdrawal by exercising more. The best thing is if you make a combination of these.

A normal calorie intake is between 1800 and 2500 calories per day depending on age and weight. To reduce a kilo in a week, you need to reduce your calorie intake by 7000 calories. However, it is important to know that you can not cut it at all at once. “If you make big changes at one time, there is a risk that you can not continue. Take one or a few changes at a time and work with them until they are sitting, “says Weightyz.com, while warning to go too slowly.

Weight Club’s method, which aims to reduce its calorie intake but still eat regular food, is a method developed alongside the obesity unit at Karolinska Institutet. With Weight Club you get your own food diary, a logbook, where you enter all your eats and find out how much calories you have left to eat. Therefore, you do not need to count calories yourself, but the system will help you with this. In the service you will find nutritional content and calorie numbers on a large amount of food and get thousands of recipes that are nutritionally calculated.

Because your calorie intake is very limited, you will quickly notice what kind of food will last for a long time. Here are some more effective tips on how to reduce your appetite, lose weight fast without hunger and improve your metabolic health, based on science.

Reduce your sugar dependence and eat less

When trying to lose weight fast, it is good to reduce sugar and carbohydrates. It is these types of foods that raise the level of insulin most in the body and therefore help the body to store fat. When the insulin level goes down, the fat is easier to get out of fat reserves and you start burning fat instead of carbohydrates. Another benefit of lowering insulin levels is that the kidneys begin to get rid of extra sodium and water, which reduces the unnecessary kilogram of fluid that you can carry on. By reducing carbohydrates, you lower your insulin level, which means that you will automatically start to eat less calories and remain mild.

Eat protein, fat and vegetables

Each meal should contain a protein source, a fat source and carbohydrates. If you want to reduce carbohydrates it is good to choose vegetables that have a small amount of carbohydrates.

Protein sources:

Meat: For example, beef, chicken, pork, lamb, bacon

Seafood: For example, salmon, cod, shrimp, crayfish, lobster

Eggs: omega-3 enriched eggs or pasteurized eggs are the best.

If you eat less carbohydrates, it is important to eat a lot of protein if you want to stay well. Studies have shown that a high protein diet can increase combustion with 80-100 calories a day. Studies have also shown that eating a lot of protein can reduce excessive thoughts around food by 60 percent, reduce the soak for evening eating, and make yourself so fed up that you automatically eat 441 less calories a day … just by adding more protein in your diet.

Examples of vegetables with few carbohydrates:

*Broccoli

*Cauliflower

*Spinach

*Cabbage

*Brussels sprouts

*Salad

*Cucumber

*Celery

Do not be afraid to load the plate full of vegetables with few carbohydrates. You can eat massive amounts without exceeding the amount of calories you can eat every day.

Fat Sources:

*Olive oil

* Coconut oil

* Avocado oil

*Butter

*Tallow

You should eat at least 3 meals a day. If you feel hungry in the afternoon add a fourth goal. Coconut oil has proven to be a good source of fat when cooking. This fat is more saturated than any other cousin and may also increase combustion slightly. There is no reason to be afraid of natural fats. Recent studies have shown that saturated fats do not raise the risk of heart disease.

Lift weights

You do not need to work out to lose weight if you stick to your calculated calorie intake. However, it is recommended to get the best results. Raising weight in gyms has proven to be a good option for those who want to lose weight. If you are completely above the gym you may want to ask a coach for advice. By lifting weights you will burn a lot of calories and prevent your combustion from slowing down, which is a common side effect in weight loss. Studies on low calorie diets show that you can actually increase your muscle mass somewhat while reducing your fat mass properly. If you can not lift weight, instead, you can do a kind of cardio exercise, such as walking a walk, running or swimming.

Should I count calories?

If you lose weight with Weight Club, you do not need to count calories yourself as long as you use Weight Club’s logbook. Then you only need to log what you eat and you will automatically find out how many calories you have eaten and how many you have to spend on the day.

10 Easy Tips to Lose Weight Quicker

1. Eat a protein-rich breakfast.

Eating a protein-rich breakfast has been shown to reduce the amount of suction after food and calorie intake throughout the day.

2. Avoid beverages with a lot of sugar and fruit juice

Drinks can contain many calories without giving saturation. Therefore, avoiding sweet drinks can help you lose weight.

3. Drink water half an hour before your meals

One study showed that by drinking water half an hour before eating, weight loss increased by 44 percent over a three month period.

4. Choose weight loss “friendly” foods

There are foods that are extra good to eat when trying to lose weight. Here you will find a list of 20 different foods

5. Eat soluble fiber

Studies show that soluble fiber can reduce fat, especially around the abdomen. Fiber replacements like glucomannan can also help.

6. Drink coffee or tea

Do you like coffee? Congratulations! Caffeine can increase your combustion by 3-11%.

7. Eat more whole grains

Basing most of your diet on whole grain products and upscale food. It is more healthy, more saturating, and reduces the risk of overeating.

8. Eat your food slowly

Those who eat fast get more weight over time. Eating slowly makes you feel more comfortable and boosts your weight loss hormones.

9. Use smaller plates

Studies show that people who eat on smaller plates automatically eat less.

10. Sleep well – every night

Sleeping poorly is one of the highest risk factors for weight gain. So to make sure you sleep properly.

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