How to lose weight fast for women

 If your goal is to lose weight fast and stay slim, forget about fad diets. Only healthy, realistic changes that you can sustain over the long term will help you achieve this. Monitor your diet, your level of physical activity and your lifestyle. These measures will help you lose weight quickly and without risk to your health. With a few tips and tricks, you will achieve your goal.

Paragraph 1 : Change Your Diet

1 - Eat fewer calories :

You need to reduce your daily calorie intake 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 also should not be less than this quantity may penalize your body will not get the nutrients it needs to function properly. In addition, the body is able to put itself in deprivation mode during which it will retain all the nutrients it receives and will idle.
  • Note the amount of calories each food contains and measure the size of your portions. To help you, refer to the nutrition labels of each product or use online calorie calculators.

2 - Choose lean proteins and non-floury vegetables :

When limiting your calorie intake, you need to choose the right foods to make sure that your body is getting the calories it needs to function properly.
  • Studies show that diets consisting mostly of lean protein and vegetables can lose weight faster than any other type of diet (such as low fat diets).
  • The different lean protein that you can eat are poultry, eggs, dairy products low in fat, seafood, legumes and lean meat.
  • Meals and snacks should contain non-starchy vegetables. It can be broccoli, lettuce, cauliflower, green beans, artichokes, eggplant, Brussels sprouts, celery, cabbage, chard, asparagus or tomatoes.
  • Starchy vegetables are good for health, but they are rich in carbohydrates and should be avoided by people who want to lose weight fastThis is among other carrots, peas, corn, potatoes and sweet potatoes.

3 - Limit your intake of fruits and whole grains :

Fruits and whole grains are good for health, but they contain relatively large amounts of carbohydrates and prevent you from losing weight fast.
  • Eat one serving of fruit per day. It may be fruit a half cup chopped or whole fruit.
  • If you decide to eat grain-based foods, choose those made entirely from whole grains because they are higher in fiber and essential nutrients. A portion of whole grains is about 25 g or 1/2 cup.

4 - Eat fewer snacks : 

To lose weight fast, you need to control your daily calorie intake. This is why you need to eat less snacks.
  • You can eat a snack time to time, but make sure it does not contain more than 150 calories.
  • To remain satisfied until the next meal, opt for lean protein you eat with a fruit or vegetable to refuel fiber, vitamins and minerals.
  • If you have to wait more than 2 hours before the next meal, have a snack and do the same before or after a workout.

5 - Drink a lot of water :

In sufficient quantity, water not only helps your body to function properly, 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 level of activity.
  • If you think you eat too much, drink 2 glasses of water before each meal to fill your stomach.
  • People often mistake thirst and hunger. It is quite possible that you are dehydrated if you desperately want to eat without being physically hungry.

6 - Prepare your own meals :

In preparing your own meals, you will come easier to control portion size and quantity of calories.
  • Choose healthy foods if you must eat out. For example, you can order a salad with a type of lean protein (like salmon, chicken or tofu) and seasoning aside. You can also order grilled proteins with vegetables steamed or share a rich calorie input with friends or relatives.
  • You can also pack a snack and eat it at work or at school to save at the same time money.

Paragraph 2 : 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 do at least 150 minutes of aerobic exercise per week. To burn even more calories, you can even do 300 minutes per week.
  • The exercises that accelerate the heart rate and stimulate perspiration are running, hiking, biking, swimming, boxing, or dancing.

2 - Beef up you :

For fear of getting muscular, most women avoid weight training at all costs. Now increase and tone muscle mass allows you to lose more weight.
  • More muscle you have, the more your body burns calories at rest by increasing your metabolism as you develop your muscle mass.
  • You must be at least 2 days of strength training or resistance exercises or 3 or 4 days from the time you take a day of rest between each session.
  • Make up to rehearsal with a load of low resistance to tone your body without muscles. If you want to gain muscle, do fewer repetitions, but with higher load resistance.

3 - Drink a black coffee or green tea :

To control your appetite, drink flavored drink like coffee or tea.
  • Tea or coffee without caffeine can be taken into account in the consumption of liquid daily.
  • Beware of packed cafes calories such as lattes that contain up to 400 calories for someWhenever possible, 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, it is possible that you felt 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 reproduces the eating and signals to the brain that you are full. It reduces your appetite and creates a feeling of satiety.
  • Hard candy has the same effect as chewing gum, but it lasts longer because it does not dissolve in your mouth right away.

Paragraph 3 : Stay motivated

1 - Prepare for possible weight of 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 some time to realize that in the end it did not lose a gram.
  • There are several reasons behind this phenomenonAnalyze 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 achieveIt 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, have a friend diet and exercise with you.
  • Ask friends and family to remind you of your goal regularly. Share with them your diet, your exercises and your lifestyle. 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 nightFatigue 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.

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