6 tips to lose weight much faster

Changing habits is the most effective way to lose weight quickly, after all, weight gain is closely linked to lifestyle. In other words, depending on your discipline and patience, you can lose up to 2kg per week. However, this will also depend on your initial weight and the strategies chosen.

Read also: Sagging belly – what causes it and how to eliminate it

Furthermore, it is important to remember that checking the results on the scale every day generates anxiety and can make the process difficult. In this sense, adopt the habit of checking whether you have gained or lost weight just once a week, always at the same time. Also consider the menstrual period, which can make women more bloated, which is reflected in the scale.

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Anyway, check out the following 6 tips to lose weight much faster:

1 – Eat slowly, chewing food well

The habit of eating slowly, in addition to being more pleasurable, also helps the stomach send satiety signals to the brain. This way, the body understands that it has already received enough food, which does not happen with those who are used to eating very quickly. So feel the food and enjoy the meal.

Always remember that respecting satiety is one of the key points to losing weight faster. Additionally, focus on satisfying your stomach with foods rich in nutrients and fiber, such as fruits, vegetables and meat. This way, your metabolism will work better and you won’t feel hungry for a long period.

2 – Drink lots of water during the day

First of all, drinking a lot of fluids reduces hunger and reduces retention, after all, the more water you drink, the more toxins that harm rapid weight loss are eliminated. In other words, during the process it is essential to drink plenty of water between meals. Furthermore, the habit will keep you much more hydrated.

Try drinking: water, coconut water, unsweetened teas and natural juices;

Avoid drinking: soft drinks, boxed or powdered juices, alcoholic drinks and chocolate drinks.

The recommended daily amount of water varies between 1.5L and 3L.

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3 – Practice physical activities

Exercising regularly can help you lose a lot of calories. Therefore, don’t worry so much about the type of exercise itself, but about the consistency. Furthermore, it is also worth adopting habits that make you move more in your daily life, such as:

• take the stairs instead of using the elevator.
• walk or cycle to nearby places.
• take your pet for a walk.
• to dance.

In other words, the important thing is not to stand still. Try to do some physical activity that you enjoy at least three times a week.

4 – Eat everything, but reduce the amount

Firstly, it is important to highlight that cutting out everything that makes you fat will not help you lose weight quickly. Contrary to popular belief, our body needs all types of nutrients. Therefore, following diets that prohibit carbohydrates, for example, is not the solution.

Therefore, our tips are:

• Avoid sugar consumption in some simple foods such as coffee, yogurt, tea, juice and milk;
• Add seeds like chia, flaxseed and sesame to your juices and yogurts;
• Choose just one source of carbohydrate per meal. In other words, instead of eating rice, potatoes and corn on the same day, choose one to be your carb of the moment;
• Eat chestnuts and peanuts daily. But be careful with the quantities;
• For lunch and dinner, eat the raw salad first;
• Add 1 tablespoon of extra virgin olive oil to your meals (lunch and dinner);
• Avoid eating after you are full;
• Don’t confuse sadness and anxiety with hunger. Avoid going near the kitchen when you have these feelings.

Finally, remember that eating fruits and vegetables during the day helps you lose weight faster, as these foods are a source of fiber and vitamins.

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5 – Avoid getting too hungry

Spending many hours without eating anything increases the chances of you wanting to consume high-calorie foods, in addition to eating a lot more. Therefore, avoid going long periods without eating. Check out some tips to hold off your hunger until your next meal:

• Always have nuts, peanuts and fruits nearby;
• Take a natural sandwich or yogurt to work;
• Snack on natural food snacks at home, such as carrot sticks, diced tomatoes, coconut chips, etc.

Therefore, if it is not possible to have a nutritious meal throughout the day, these options will help you control your hunger and maintain healthy habits.

Eating well – healthy and tasty eating tips at the right point

6 – Keep a food diary

In addition to nutritious diets and intense training, a good strategy can also help you lose weight faster, if you want to lose weight. One of them is to write down everything you ate throughout the day, after each meal. This way, you will be aware of what you are consuming and you will be able to observe where you are getting things right and where you are going wrong. This way, it will be easier to adjust your habits to achieve a more balanced diet.

Therefore, we recommend that you create a ‘food diary’ and write down all your meals, indicating what they are (breakfast, lunch or dinner, for example), the time and what you ate, including the quantities. In addition, also describe where you were at the time, with whom, what you were doing before eating and what your mood was. This way, you will be able to better understand your eating habits and what motivates you to eat in certain situations. Do this step by step for 3 to 7 days and see what the results were at the end of the week.

How to lose weight healthily?

First, consult an endocrinologist to evaluate your hormone production and then a nutritionist to prepare a specific eating plan for you. Relying on the help of these professionals is very important, as your weight loss will be done in a safe and healthy way, taking your health and eating habits into account.

Furthermore, there may be cases where the person has a health problem, such as asthma, diabetes, among others. In other words, medical advice is essential so that weight loss does not harm any other more serious condition. Therefore, don’t forget that quality of life is paramount.

Did you like this article? Also read: Does a natural sandwich help with your diet? (10 recipes to make at home)

Source: Your health

Bibliographic references

PORTUGUESE ASSOCIATION OF NUTRITIONISTS. Guidelines for creating a diet manual. 2017.

ALMEIDA, C, Jussara. Systematic review of weight loss diets: role of dietary components. Brazilian Archive of Endocrinology and Metabology. Vol.53. 5.ed; 673-687, 2009

WYLIE-ROSETT Judith et al. Health Effects of Low-Carbohydrate Diets: Where Should New Research Go?. Current Diabetes Reports. 13. 2; 271-278, 2013

HILLS Ronald, PONTEFRACT Benjamin et al. Gut microbiome: Profound Implications for Diet and Disease. Nutrients. 11. 1-40, 2019

VARTANIAN Lenny, SCHWARTZ Marlene et al. Effects of Soft Drink Consumption on Nutrition and Health: A Systematic Review and Meta-Analysis. American Journai of Public Health. 97. 4; 667-675, 2007

LOPEZ Esther, SCHULZE Matthias et al. Consumption of Trans Fatty Acids Is Related to Plasma Biomarkers of Inflammation and Endothelial Dysfunction. The Journal of Nutrition. 135. 3; 562–566, 2005