How to Lose Weight Fast: 10 tips to shed the kilos healthily
If you are wondering how to lose weight quickly, set a realistic goal that can be achieved in the coming months, without feeling stressed or under pressure. To lose weight in a healthy way, to address the loss of about 1 kilogram of weight per week; more and you will lose not only your fat but also muscle. Remember that a healthy diet and plenty of exercise, you will feel less tired and less stressed as well.
Follow these simple ten golden mantras to achieve their goals comfortably.
1. Do not cut your kilojoules (calories) dramatically:
If kilojoules considerably to find shortage of proteins, essential fatty acids, vitamins and minerals, and all at the expense of their health is cut. Your body needs a rich supply of nutrients and highly oxygenated blood and many minerals and other nutrients such as fats and proteins to be at their absolute best.
2. Have protein at every meal:
Protein is an essential part of a healthy diet, but have protein at every meal, accelerates weight loss. It leaves a feeling of satiety longer and helps reduce total body fat. Here are some suggestions:
Add the quinoa or amaranth instead of rice for lunch and dinner. Add the cabbage or bean salad for breakfast. Toss a handful of fresh peas in your salad or soup, with 8 g of protein per cup. It’s a great idea for a snack on carrot sticks and pepper dipped in yogurt dip.With 6 g of protein per egg, and other healthy foods such as omega 3 which helps reduce cholesterol, making eggs an essential part diet. Snacking on nuts and seeds is a great way to get protein and increase weight loss. Add the almonds, cashews, pistachios, pumpkin seeds, sunflower seeds, flax seeds and chia to your diet.
3. Cut carbohydrates and refined sugars:
All refined carbohydrates break down in the body to produce sugar. This will cause your blood sugar in the blood rises. refined carbohydrates and sugar will also retain water and cause swelling, which is something we especially want to avoid.
4. Say goodbye to processed foods:
Read labels and avoid all the additives, MSG, preservatives, artificial colors and all you can not pronounce. These are the foods you want to avoid completely, because they are full of sodium and few nutrients that may as well be a cardboard box lunch.
5. Fried Exclusion:
Skip all fries, spring rolls and your favorite junk food. It will undo all your good work seriously. Fats in fried foods are trans fats. They increase inflammation and damage from free radicals.
6. Move your body:
Try any exercise you enjoy, such as dancing, yoga, pilates, cycling or brisk walking. Exercise at least 4 times a week to increase the effects of a healthy diet, with the advantages of feel good endorphins.
7. Get enough sleep:
Sleep restores, rejuvenates, restores. A study published in the American Journal of Clinical Nutrition found that when people were deprived of sleep, late night snacks increased and were more likely to crave foods rich in carbohydrates. In sufficient sleep impacts their hunger and satisfaction hormones, ghrelin and leptin. Then there is the cortisol, the stress hormone, which culminates when you get lack of sleep. Therefore, it is essential that a tleast 7-8 hours of restful sleep per night program.
8. Hydrate your body:
Pure water is the most beneficial way to consume liquid. In winter, usually miss. The Journal of Clinical Endocrinology and Metabolism published a study on the thermogenic effect of water, leading to a 30 percent increase in metabolism. Water also acts as a natural appetite suppressant to facilitate weight loss.
9. Eat principles:
Food eaten earlier in the day generates more energy from food consumed during the day. Your metabolic rate is higher earlier in the day, which helps you burn kilojoules as energy, while the same kilojoules consumed in the afternoon can be easily stored as fat.
10. Add a little pepper:
red pepper, when eaten early in the day decreases food intake later in the day. Some credit the ingredient capsaicin to be the catalyst to reduce total calories and increase metabolism.
From now on, you have complete control over healthy lifestyles; after all, it is better to experience the satisfaction of helping them achieve their goals.