How to lose weight fast for women

If your goal is to lose weight fast and stay slim, forget the fad diets. Only healthy and realistic changes that you can sustain in the long run will help you achieve that. Monitor your diet, your level of physical activity and your lifestyle. These measures will help you lose weight quickly and safely for your health. With a few tips and tricks, you will reach your goal.

1  Eat fewer calories You must reduce your daily calorie consumption to lose weight. This is the first step of dieting.
    .According to health professionals, it is advisable to remove 500 to 750 calories from your daily diet. This will cause you to lose between 0.5 and 1 kg per week [1] .
    .Your daily consumption should never exceed 1,200 calories. It should also not be less than this amount at the risk of penalizing your body that will not get the nutrients it needs to function properly. In addition, the body is able to go into a mode of deprivation during which it will retain all the nutrients it receives and will idle [2] .
    .Write down the amount of calories each food contains and measure the size of your portions. To help you, refer to the nutrition labels for each product or use online calorie calculators (eg Calorie King or MyFitnessPal).

2  Choose lean proteins and non-floury vegetables. When you limit your calorie consumption, you must choose the right foods to be sure your body is getting the calories it needs to function properly.
    .According to studies, diets consisting mainly of lean protein and vegetables make it possible to lose weight faster than any other type of diet (such as diets low in fat [3] ).
    .The different lean proteins you can eat are poultry, eggs, low-fat dairy products, seafood, legumes and lean meat.
    .Your meals and snacks should contain non-floury vegetables. It can be broccoli, salads, cauliflower, green beans, artichokes, eggplant, Brussels sprouts, celery, cabbage, chard, asparagus or tomatoes.
    .Meaty vegetables are good for you, but they are higher in carbohydrates and should be avoided by people who want to lose weight quickly [4] . These include carrots, peas, corn, potatoes and sweet potatoes.

3  Limit your consumption of fruits and whole grains. Fruits and whole grains are good for you, but they contain fairly large amounts of carbohydrates and will prevent you from losing weight quickly.
    .Eat a serving of fruit a day. It may be half a cup of chopped fruit or whole fruit [5] .
    .If you decide to eat grain-based foods, use whole-grain foods because they are higher in fiber and essential nutrients. One serving of whole grain is about 25 g or 1/2 cup [6] .

4  Eat less snacks. To lose weight fast, you need to control your daily calorie consumption. That's why you have to eat fewer snacks.
    .You can eat a snack from time to time, but make sure it does not contain more than 150 calories [7] .
    .To stay satiated until the next meal, go for lean protein that you will eat with a fruit or vegetable to replenish 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 workou

5  Drink a lot of water. In sufficient quantity, water not only helps your body function properly, but it also allows you to lose weight by keeping you satiated between meals.
    .According to experts, you should drink 8 glasses of 250 ml of water a day, or even 13 glasses depending on your gender and your activity level [8] .
    .If you think you are eating too much, drink 2 large glasses of water before each meal to fill your stomach.
    .People often confuse 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. By preparing your own meals, it will be easier for you to control the portion size and the amount of calories.
    .Choose healthy foods if you have to eat outside. For example, you can order a salad with a lean protein type (such as salmon, chicken or tofu) and seasoning aside. You can also order roasted protein with steamed vegetables or share a high-calorie starter with friends or loved ones.
    .You can also pack a snack and eat it at work or school to save money at the same time.

  Fight hunger and increase metabolism

  1  Improve your cardio. By burning your calories and increasing your metabolism, the exercises will help you lose weight faster.
       .You must do at least 150 minutes of aerobic exercise a week. To burn even more calories, you can even make 300 minutes a week [9] .
       .Exercises that accelerate the heart rate and stimulate sweating are running, hiking, biking, swimming, boxing or dancing [10] .

  2 Beef up you. For fear of becoming muscular, most women avoid bodybuilding at any cost. However, increasing and toning the muscle mass allows you to lose more weight.
     .The more muscles you have, the more calories your body burns at rest because your metabolism increases as you build muscle.
     .You must do at least 2 days of strength training or resistance exercises, or even 3 or 4 days as long as you take a day off between each session [11] .
     .Make a maximum of repetition with a low resistance load to tone your body without muscle strengthening. If you want to gain muscle, do fewer repetitions, but with a higher resistance load.

  3 Drink black coffee or green tea. To control your appetite, drink an aromatized drink such as coffee or tea [12] .
     .Tea or coffee without caffeine can be taken into account in daily fluid consumption.
     .Beware of calories-laden coffees like lattes or mocaccinos that contain up to 400 calories for some [13] . Whenever you can, 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 do not take more than 2 or 3 times a week. You should not abuse it, because the action of artificial sweeteners and their effects on brain chemistry to control appetite are not yet known. When you are trying to lose weight fast, you may feel an intense sense of hunger between meals or snacks and chewing gum or hard candy will help you control your appetite [14] .
      .According to several studies, chewing gum reproduces the action of eating and signals to the brain that you are full. It reduces your appetite and creates a feeling of fullness [15] .
      .Hard candies have the same effect as chewing gum, but they last longer because they do not dissolve immediately in the mouth.

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