Discover How to lose weight very fast: seven keys to lose a lot of weight
You still have time to shed those extra kilos before summer, especially if you follow some basic and easy-to-do instructions
Trying to get into those skinny jeans before summer? Are you trying to make your swimsuit look like last year? You still have time to lose weight quickly and safely.
You should lose between half and a kilo a week, at most, according to the ‘American College of Sports Medicine.
However, you may lose weight much faster, since it all depends on how overweight you are, your age, activity level, and genetics.
In addition, in the first days, it goes down faster, because you will lose, above all, water.
It may seem counterintuitive, but eating whatever you want once a week will help you lose weight and stay on the right track.
To ensure that you are losing fat, be sure to take body measurements in addition to weighing yourself (no more than once a day).
You must remember that losing weight really and healthily takes time and effort, but to get it you first have to start.
Here’s how to lose weight fast (and safely). And keep in mind that your weight is more likely to decrease in the long term if you make sustainable changes like the ones on this list, rather than drastic ones.
1) Lower your calorie intake
This may be an obvious statement, but it is important to count calories to lose weight.
Even if you think you’ve been eating “healthy,” you could still be consuming too many calories, which can lead to weight gain.
Start by tracking your food in a journal or an app like MyFitnessPal. This way, you can see how much you have been eating.
To find your exact goal, consult your doctor or a nutritionist. Typically, your goal will be 1,500-1,800 calories.
2) Eat no less than 1,200 calories/day
Having a calorie deficit will cause you to lose weight, but cutting too much could slow your metabolism and undermine your weight loss efforts.
Also, eating too few calories will make you feel too tired and slow to complete workouts, and is detrimental to your overall health.
It is recommended that you do not go below 1,200 calories per day, the minimum to obtain the nutrients you need to maintain your overall health.
3) Exercise at least one hour/day
While nutrition and diet are more important, practicing some form of exercise is also necessary to help you shed those extra pounds, whether it’s walking, running, an exercise class, or Pilates.
You can burn about 500 calories in each class, which will lead to you losing a pound a week.
It is recommended that you do not go below 1,200 calories per day, the minimum to obtain the nutrients you need to maintain your health in general
4) Give up alcohol during the week
If you want to lose weight, you need to stop drinking; at least five days a week.
And when you consume it, do not drink even the water in the vases: you have to drink it in small quantities.
5) One meal a week you want
It may seem counterintuitive, but eating whatever you want once a week will help keep you on the right track.
It is recommended that you plan, and put aside your regimen and eat what you want. Of course, you cannot binge in one sitting.
6) Increase your consumption of vegetables
You should include vegetables and/or salad at every meal, whether it’s through mushrooms or tomatoes in the morning omelet, a large salad at lunch, and vegetable soup at dinner.
Including “green” in your intakes will keep you so full that it will cause you to eat less of the other higher-calorie foods.
A good rule of thumb is to have two or three cups at lunch or dinner, and ideally one vegetable-based intake per day.
7) eat more fiber
One of the main reasons why more vegetables can help you lose weight is because of the fiber they have, and this helps you fill up without adding additional calories.