To lose weight in a healthy and fast way, it is not necessary that we go hungry, or that we kill ourselves in the gym or any of the efforts you imagine. With making small adjustments in your day to day you can lose weight easily, but you have to do them, of course.
Most people are leaving the care of themselves because they do not have time or desire and think that losing kilos will mean a lot of sacrifices when the reality is quite opposite.
Tricks that make you lose weight easily
In matters of taking care of yourself and slimming, success is in going little by little and in taking the right steps in the right direction. To guide you along this path, encourage you, and not waste time or money, we have made you a list of the twenty things you should do to lose weight quickly and not regain it.
1. Half an hour of exercise per day
Going to the gym if you don’t change your diet one iota is, in short, a waste of time and money. If you do not take care of your diet and kill yourself to exercise, you will notice little or nothing in your physique, since to lose a kilo only based on the training you have to burn 7,000 calories, as we tell you here.
Also, if you exercise and keep eating the same thing, you’re at risk of gaining weight, as this study by Arizona State University found. The ideal, then, is that you adjust your diet with the tips that we are going to give you below and that, yes, you stay active. Performing 30 minutes of cardio a day will be enough for you to burn those extra calories and mobilize the accumulated fat.
2. Drink coffee to speed up metabolism
There are many studies that show that caffeine can help increase the metabolic rate by up to 11%. In fact, six different studies found that people who consume 270 mg of caffeine per day (about three cups) burn an additional 100 calories every 24 hours.
3. Also tea and fucus
While studies haven’t conclusively shown this, some research indicates that green tea extract may play an important role in our slimming challenge.
This drink has powerful antioxidants called catechins, active ingredients related to weight loss: they can stimulate metabolism and help increase the effects of some effective fat-burning hormones, such as noradrenalin.
Fucus, on the other hand, is a seaweed that contains sodium and iodine. One of its main uses is as an accelerator of basal metabolism, which allows us to consume more energy at rest.
4. Plan well
The more similar your meal schedule is during every day, the better off you will be at being thin and healthy. The body must be taught when to eat and when not to eat, as well as the large intestine when it comes to bowel movements.
Ideally, if your job allows it and whenever possible, you should always have breakfast, eat, and dinner at the same time. And, if you can, try not to make dinner later than 20 hours, since everything you eat from that time will make you fatter, as the metabolism slows down.
5. Do weights or strength exercises
It’s important to perform a full-body strength workout if you want to lose your belly. Weights help you build muscle, which will replace body fat. In fact, strength training is one of the few activities you can do to speed up your metabolism (the amount of calories you burn at rest).
If you have never done weights, you can start practicing two days a week and increase the intensity and number of sessions over time. Eye, take care of yourself with injuries. Don’t push yourself more than you owe. If you have doubts, it is always advisable to go to a gym and work under the guidelines of a monitor or hire a personal trainer.
6. Eat smart
There is a lot of conflicting information about diets and what you should or shouldn’t eat. Actually, everything is quite easy, and if you think a little you will know what is healthy to ingest and what is not.
We propose that you make intelligent changes in your diet, that is, eat fewer carbohydrates (bread, pasta, rice …), more proteins(chicken, fish, vegetables …), and that you make four or five shots a day since they will keep you satiated for longer.
A perfect ideal meal or dinner would be composed of a generous portion of vegetables (the best are those of green leafy) with a portion of lean protein. There is no more.
7. Eat more fiber to lose weight
Foods that are rich in refined carbohydrates and sugar do not calm hunger, quite the contrary: they make us want more and more by causing insulin spikes in the blood. Instead, eat fiber-rich foods like whole grains, oatmeal, vegetables, fruits, legumes, and chia seeds, as they will fill you up more.
Fiber helps slow down your digestion. Result? You’ll be less likely to eat more or snack on unhealthy options. A 2015 study, published in the annals of Internal Medicine, showed that for those who have difficulty following a strict diet, just by increasing their fiber intake they could lose weight. If you’re a man, you should consume an average of 38 grams of fiber daily, and if you’re a woman, 25.
8. No defendants
We eat more processed than we are aware of, as we told you in Vozpópuli. These pseudo foods are usually high in sugars, fats, and calories.
In addition, these products are designed to make you overeat and to make you addicted to them, according to this study.
9. Protein throughout the day
We already told you that consuming protein at breakfast was essential if you wanted to lose weight, but not only in the morning.
Consuming these foods will help you stay full and maintain your muscles after training. As a general rule, you should take at least 70 grams of protein throughout the day.
10. At home, only healthy things
Studies have shown that the food you have at home greatly affects your weight and eating habits. That is why you should try to have only healthy foods on hand, so you will minimize your pecking out of hours and let yourself be dragged by anxiety.
11. Limit your intake of added sugar
A serious problem of the processed is the amount of added sugar they have. Even the ‘healthiest’, such as yogurts or sliced turkey.
Eating a lot of extra sugar is linked to heart disease, type 2 diabetes, and cancer. That is why you should always read the nutritional labels of what you buy and go to eat.
12. Take glucomannan supplements
Glucomannan is a highly hydratable fiber. It is usually taken in pills and is low in calories. It helps to lose weight because it slows down the emptying of the stomach and reduces the absorption of fats while feeding beneficial intestinal bacteria.
13. Avoid liquid calories
Although some juices are healthy, you should avoid them if you want to lose weight. And the same with all the liquid calories that come from drinks like soda, milkshakes, and energy drinks. The consumption of these liquids is linked to obesity.
14. More legumes
Legumes are very good for speeding up metabolism and, therefore, losing weight faster. Lentils or chickpeas are a good choice, in addition to peas, which are halfway between protein and vegetables. In this regard, the research found that those who followed a diet rich in legumes for just eight weeks accelerated their metabolism and lost much more weight than those who did not.
Research has shown that a diet too low in the components of nuts can reduce the ability of the thyroid gland to produce sufficient amounts of hormones, which can slow down metabolism quite a bit.
16. Yes to ‘good fats’
There is no need to fear ‘good fat’, the other way around. “Eat fat to be thin, don’t fear it. Fat is your friend,” read a slogan from the National Obesity Forum, and it’s true.
If you choose the right types of fats, you can lose weight faster. These are polyunsaturated ones, such as omega 3, or monounsaturated ones. We find the ‘good fats’ in foods such as olive oil, avocado, nuts, or salmon.
17. No stress or anxiety
All the advice we are giving you is of no use if you are stressed since your body will not lose weight and you will tend to eat more and more caloric pseudo foods.
Stress and anxiety prevent us from resting, and this makes us fat and not lose weight. A study published in Obesity Reviews showed that stress, lack of sleep, and weight gain are associated with each other. That is why you should try to relax, and the walks that we have told you in point 1, a hot bath or having sex (alone or accompanied) are good for it.
18. Vitamin B
Vitamin B plays an essential role in metabolic rate, especially B1 (thiamine), B2 (riboflavin), and B6 (pyridoxine). We can find these vitamins in foods such as bananas, potatoes, eggs, spinach, or whole foods.
19. Fast intermittently
Intermittent fasting is an eating pattern that alternates between periods of fasting and feeding. It is followed by many celebrities, such as Jennifer Aniston and Elsa Pataky, and has been shown to help with weight loss.
20. Don’t be in a hurry
Palace things go slowly, and in the matter of thinning it is like this, reader. Remember that if you lose a lot of weight in the first weeks, then it will be easier for you to recover it, so it is better to lose weight every week a little (0.3 kilos at most) so that the change is real and lasting. Try to weigh yourself every morning but without stress or stress.
Are you going to implement any of these tricks, reader?