Today, we are going to show you how to lose weight fast for women.
If your objective is to lose weight fast and keep up skinny, ignore about fat diets. Only healthy, realistic changes that you can sustain over the long term will help you achieve this.
Watch your diet, your level of physical activity and your lifestyle. These steps will help you lose weight quickly and without risk to your health. With a few tips and tricks, you will achieve your goal.
Change your diet
1. Eat fewer calories.
You ought to reduce your day-to-day calorie input to lose weight. This is the first step in dieting.
According to health professionals, it is advisable to cut 500 to 750 calories from your daily diet. This will make you lose between 0.5 and 1 kg per week.
Your daily intake should never exceed 1200 calories. It should also not be less than this amount at the risk of penalizing your body which will not get the nutrients it needs to function properly.
In addition, the body is able to put itself in a mode of deprivation during which it will retain all the nutrients which it receives and will idle.
Write down how many calories each food contains and measure your portion sizes.
To help you, refer to the nutrition labels of each product or use online calorie calculators (eg Calorie King or MyFitnessPal).
2. Choose lean proteins and non-floury vegetables.
When limiting your calorie intake, you need to choose the right foods to make sure your body is getting the calories it needs to function properly.
Studies show that diets made mostly of lean protein and vegetables can lose weight faster than any other type of diet (such as low-fat diets).
The different lean proteins you can eat are poultry, eggs, low-fat dairy products, seafood, legumes, and lean meat.
Your meals and snacks should contain non-floury vegetables. These can be broccoli, salads, cauliflower, green beans, artichokes, eggplant, Brussels sprouts, celery, cabbage, chard, asparagus or tomatoes.
Mealy vegetables are good for your health, but they are higher in carbohydrates and should be avoided by people who want to lose weight quickly. These include carrots, peas, corn, potatoes and sweet potatoes.
3. Limit your intake of fruits and whole grains.
Fruits and whole grains are good for you, but they contain fairly significant amounts of carbohydrates and will keep you from losing weight fast.
Eat one serving of fruit per day. It can be half a cup of chopped fruit or whole fruit.
If you do decide to eat grain-based foods, choose foods made entirely from whole grains, as they are higher in fibre and essential nutrients. One serving of whole-grain is about 25 g or 1/2 cup.
4. Eat fewer snacks.
To lose weight fast, you need to control your daily calorie intake. That is why you need to eat fewer snacks.
You can eat a snack every now and then, but make sure it is no more than 150 calories.
To stay full until the next meal, opt for lean protein that you eat with a fruit or vegetable to fill up on fibre, vitamins and minerals.
If you have to wait more than 2 hours before your next meal, have a snack and do the same before or after a workout.
5. Drink a lot of water.
Insufficient amounts, water not only helps your body to function properly, but it also helps you lose weight by keeping you full between meals.
According to experts, you should drink 8 glasses of 250 ml of water per day, or even 13 glasses depending on your gender and your activity level.
If you think you are overeating, drink 2 large glasses of water before each meal to fill your stomach.
People often confuse thirst with hunger.
It is quite possible that you are dehydrated if you are desperate to eat without being physically hungry.
6. Prepare your own meals.
Preparing your own meals will make it easier to control portion sizes and the number of calories.
Choose healthy foods if you must eat out. For example, you can order a salad with some type of lean protein (like salmon, chicken, or tofu) and the seasoning aside.
You can also order grilled protein with steamed vegetables, or share a high-calorie entree with friends or relatives.
You can also pack a snack and eat it at work or school to save money at the same time.
Fight hunger and increase metabolism
1. Improve your heart health.
By burning your calories and increasing your metabolism, exercise will help you lose weight faster.
You should perform at least 150 minutes of training per week. To burn even more calories, you can even burn 300 minutes per week.
Exercises that accelerate the heart rate and stimulate sweating are running, hiking, cycling, swimming, boxing and dancing.
2. Build up.
For fear of getting muscular, most women avoid weight training at all costs. However, increasing and toning muscle mass allows you to lose more weight.
The more muscle you have, the more calories your body burns at rest thanks to your metabolism increases as you build muscle mass.
You should do at least 2 days of weight training or resistance exercise, or even 3 or 4 days as long as you take a day off between each session.
Do as much repetition as possible with a low resistance load to tone your body without building muscle. If you want to gain muscle, do fewer reps, but with a higher resistance load.
3. Drink black coffee or green tea.
To control your appetite, drink a flavoured drink such as coffee or tea.
Tea or coffee without caffeine can be counted towards the daily fluid intake.
Beware of coffees packed with calories like lattes or mochaccino which contain up to 400 calories for some. Whenever you can, always choose sugar-free drinks.
4. Try chewing gum or hard candy.
As a last resort, you can try chewing gum or hard candy, as long as you don’t take it more than 2-3 times a week.
You should not overdo it, as the action of artificial sweeteners and their effect on brain chemistry to control appetite is not yet known.
When trying to lose weight quickly, you may experience an intense feeling of hunger between meals or snacks, and chewing gum or hard candy will help you control your appetite.
According to several studies, chewing gum mimics the action of eating and signals to the brain that you are full. It reduces your appetite and creates a feeling of fullness.
Hard candy has the same effect as chewing gum, but it lasts longer because it does not dissolve in your mouth right away.
1. Prepare for possible weight stagnation.
Many people will see their weight stagnate at various times during weight loss. This is completely normal and you should not give up.
We talk about weight stagnation when a person tries to lose weight for a certain time only to find that in the end, they have not lost a gram.
There are several reasons for this phenomenon. Analyze your exercise routine or food diary and see if you have kept one or more of your old habits.
Your weight hasn’t changed because you may be slipping exercise or eating more snacks than usual.
Even if you don’t, it’s quite possible that you will experience weight stagnation, which is normal.
Even if this phenomenon occurs, you must continue your efforts and remain patient. You should see changes as your body adjusts to your new weight.
2. Keep a journal.
Any change in lifestyle can be difficult to follow in the long run. Keep a journal so you can keep track of your progress so you can jot down the things that got you frustrated or motivated.
Studies show that the diary can help people who diet in several ways. It will remind you that you have a goal to achieve.
It will also help you stay motivated and follow the path you’ve set for yourself.
3. Ask a friend to help you.
People who diet often feel lonely, especially if their friends or relatives have a different lifestyle.
To stay motivated and have fun losing weight, ask a friend to diet and exercise with you.
Ask friends and family to remind you of your goal regularly. Share your diet, exercise and lifestyle with them. If those around you are there to motivate you, you are less likely to give up.
It can also be helpful to encourage your friends to diet with you. According to studies, a workout or diet is more likely to be successful if you do it in a group because all of its members will support each other and get involved in achieving goals.
4. Get enough sleep.
Adults should sleep 7 to 9 hours per night. Fatigue can affect your weight in different ways.
For example, it can cause you to make bad decisions (like eating pizza instead of a healthier food), staying awake late at night, eating foods high in carbohydrates, craving junk food, but by above all, you will not have enough energy to exercise.
5. Try to reduce your stress.
Stress causes the body to produce a hormone called cortisol which prompts it to conserve energy (eg by retaining as much fat as possible.
Exercise is a great stress reliever, but there are other equally effective tips as well.
To reduce your stress, you can do yoga, meditation, positive visualization, take a nature walk, laugh with a friend, or do something creative.
Before making any changes to your diet or exercise routine, always seek medical advice.
He will be able to tell you if your project is safe and suitable for your state of health.
Eating a healthy, sustainable diet that you can maintain for the long term is the best way to lose weight and stay slim.
Don’t follow fad diets or any other excessively low-calorie diet. You will regain the weight you lost as soon as you return to a normal life.