To lose weight quickly and free of charge before the summer, which is a good time for light clothes that expose the body more, here are 7 tips.
Even though it is not very easy, weight loss is a quite achievable thing for all people despite what many people think. It is true that some can get rid of their extra pounds faster than others, but with determination and good advice you can achieve any weight loss goals you are aiming for.
Try not to follow all the fad diets you see in magazines. It’s also important to keep in mind that your extra pounds should be lost gradually. Do not expect overnight miracles as some hyper-restrictive diets promise you. In this article, we will certainly talk about strategies to lose weight quickly (and for free) but not too fast either.
When you start dieting, you will initially lose pounds of water . So it is normal to lose weight more initially. But if you do it right, your weight loss will slow down to an average of 0.5 to 1 kilogram per week ( which is 4 kilograms a month, ie a reasonable slimming rate ) .
Naturally, is it really useful to specify that in addition to these 7 tips to slim down quickly, you need to find time to do more physical activities (including sports) and more regularly
RegimesMaigrir.com offers you 7 tips to lose weight quickly and for free:
1) Fill up on protein
Eating enough protein through your diet is absolutely vital. This macronutrient is one of the main contributors to a metabolism, but it helps you burn calories. Protein is so important in the body that if you do not consume enough protein per day through your diet, your body will take protein from your muscles to build the enzymes that help your metabolism. So protein means better metabolism, which means more calories burned. Proteins also mean more powerful muscles .
Breakfast is an opportunity to absorb the energy needed to face the day. Not necessarily need to ration calories, so.But we can prioritize a diet rich in protein , which give the impression of being hungry less quickly than carbohydrates. Eggs or cottage cheese will do the trick.
Participants in a study published in the American Journal of Clinical Nutrition reported better satisfaction, less hunger, and greater weight loss when fat intake was reduced to 20% of total calories from their daily diet ( proteins were increased to 30% and carbohydrates accounted for 50% of the remaining calories). Participants ate 441 fewer calories a day when they followed this protein-rich diet and controlled their own calorie intake.
Another study, published in the journal “Journal of Nutrition”, showed that a diet high in protein combined with physical exercise improves weight loss and fat loss in addition to improving fat in the blood. Researchers suggest that diets that eat more protein help people better control their appetite and caloric intake . So think of consuming more protein as one of the good tips to lose weight fast.
Foods containing more protein and less carbohydrate, accompanied by a lifestyle based on regular exercise, are often advised by experts to reduce blood fat levels and retain lean tissue while burning. fat to collect energy without being disturbed by constant hunger.
Scientists are not yet sure why proteins help soothe appetite. They assume that a protein-boosting diet causes the brain to receive fewer appetite-stimulating hormones. This could be due to the fact that eating fewer carbohydrates and / or the specific effect of proteins on hunger hormones and brain chemistry.
2) Sleep well
Many studies have linked sleep deprivation to overweight (or at least your ability to lose weight).
A recent study of young men showed that a good night’s sleep secreted leptin, a hormone linked to the feeling of satiety. So you could feel hungry even when your stomach is full.
Studies have shown that sleep loss affects the secretion of cortisol, a hormone that regulates appetite. As a result, people who do not sleep enough would still be hungry even after eating enough food. Lack of sleep will also secrete ghrelin, a hormone that stimulates appetite. In addition, studies published in the “Journal of the American Medical Association” and “The Lancet” suggest that sleeping poorly can affect the body’s metabolism, complicating maintenance or weight loss.
Not sleeping well (at least 7 or 8 hours a night) can also increase fat storage. This can interfere with the body’s ability to metabolize carbohydrates, which leads to higher blood sugar levels. Excessive glucose levels promote overproduction of insulin, which can lead to body fat retention and insulin resistance (a critical step in the development of diabetes). Sleep well is a way to lose weight quickly and for free , since going to bed does not cost you anything (if you do not do it in a hotel of course).
According to another study, eating three rations of light yogurt eliminates 81% of abdominal fat in addition to a daily ration of non-lightened yoghurt. The opportunity not only to find a wasp waist, but also to reduce the risk of heart problems, related to abdominal fat. Find out at the same time if drinking milk can promote weight loss .
Milk is a good source of protein, zinc and some of the B complex vitamins. But it is also one of the main sources of calcium. This mineral helps not only to keep the bones strong, but also according to recent studies, to lose fat mass (especially as an accompaniment to vitamin D) .
Unfortunately, many diet followers avoid milk and dairy products because they think these foods “make you fat”. In fact, half a liter of skim milk (without fat) contains just 190 calories and 0.6 grams of fat. While half a liter (50 cl) of semi-skimmed milk contains 260 calories and 9 g of fat, which is lower than most small chocolate bars. If you suffer from lactose intolerance, do not run away from milk, there are ways to better support this food problem . So everyone can use this trick to lose weight fast which consists of consuming more dairy products, whether tolerant or intolerant to lactose, a woman or a man.
The fibers are supposed to help keep the food longer in the stomach. It slows our digestion rate and satiates us for a longer time. Eating high fiber foods will reduce the feeling of hunger. Vegetables, fruits, whole grains, dried fruits and legumes (beans, lentils, beans or weights, etc.) are therefore welcome in your daily diet.
Studies show that the majority of people eat about the same weight of food each day. If you choose foods that are high in fiber and water (like soups made with broth, salads, fruits, vegetables for example) instead of foods that do not, you can eat the same weight but you feel full while consuming fewer calories.
For example, a study published in 2009 in the magazine “Appetite” compared satiety provided by apples, applesauce, fiber-enriched apple juice , taken before lunch. People who ate an apple before breakfast ate 15% fewer calories than those who ate applesauce or drank apple juice.This suggests that the fiber contained in unprocessed apples was even more satiating than fiber-enriched apple juice .
In fact, in addition to high fiber content, chewing and chewing an entire piece of apple (or other fruit) stimulates your senses and takes you longer to eat. So psychologically, this may be more satisfying than drinks or soft foods (without fiber). Chewing also promotes the secretion of saliva and the production of gastric juice that help fill the stomach.
Whether you’re a woman or a man, the question of how to lose weight fast is now a good answer: you need to eat more high-fiber foods daily! Certainly, fibrous foods are not free, but since in any case you must buy something to prepare your food at the supermarket, simply replace food containing insufficient fiber by those who contain a lot to finally not spend more .
To lose weight or to avoid taking it back, weighing yourself regularly is advisable . If you have lost a few grams, this tactic gives motivation to continue your efforts. And if instead you have gained weight, a weekly pass on the scale can tell you in time.
After studying 3,500 Americans who had stabilized their weight for 1 year (after losing 25 kilograms or more), the researchers found that 44% weighed themselves daily.
Can it be an unhealthy obsession to weigh yourself once a day ? Many experts believe that this is not obsessive behavior, provided you think of it as an early warning systemto prevent weight gain (often observed after the end of a diet, what is called the yo-yo effect) . If your goal is to keep your body weight to a certain level, you need to get feedback to find out if you are doing well (weight maintenance).