[Article updated on 19/09/2023]
Losing weight is a real obstacle course. You have probably already heard of the programs slimming including regular physical activities, a healthy diet or still taking specific medications…
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
In fact, integrating good habits into your daily life allows you to become slimmer in the long term. Keep in mind that shedding pounds involves eliminating fats and sugars from the body. It is then necessary to adopt attitudes and practices that would stimulate this process. Here are our 14 tips in this regard for lose weight quickly and efficiently.
Tip 1: drink water
The benefits of water for weight loss
Every time you drink half a liter of water in one sitting, your body subsequently burns 25 to 30% of calories per hour.
Additionally, drink a good amount of water regulates your digestive system and eliminates the feeling of hunger. Naturally, you will be less tempted by snacking and your nutritional intake from day will drop by around 25%.
The best time to drink water
To accelerate weight loss, It is advisable to drink half a liter of water before each main meal. Of In this way, the hypothalamus, which controls appetite from the brain, sends a signal to your body that your food need is already satisfied.
You will experience a feeling of satiety even before eating and you will voluntarily consume less. Likewise, the rate of ghrelin, the digestive hormone that boosts appetite, which tends to rise before meal, will decrease following the amount of water that already fills your stomach.
By drinking this amount of water recommended before the 3 main meals of the day, you will quickly stone two strokes. Firstly, you will easily reach your ideal weight and secondly, two, you will respect your liter and a half of water per day.
Tip 2: Eat Slowly
Secrets of your table manners
It has been scientifically proven that those who are used to eating quickly tend to gain weight easily. In In fact, the brain takes 20 minutes to send the satiation signal. If you eat quickly, the appetite suppressant hormones only react after a large quantity of food consumed.
On the other hand, if you go about it slowly, satiety is felt quite quickly. Ultimately, you will reduce your food portions as well as the calories ingested at the same time, of the order of 10% at each meal.
Chew more to burn calories
By taking the time to chew, not only do you eat less but you also eliminate more thanks to the action of a neurotransmitter called histamine.
This is an appetite suppressant hormone which, in addition to the satiation signal, improves lipid metabolism. Chew more therefore accelerates fat burning and burns 15% of extra calories.
Tip 3: a balanced breakfast
Fewer carbs, more protein
If you want to lose weight healthily and effectively, there is no point in depriving yourself of the first meal of the day. II it is enough to control nutritional intake.
If you eat food rich in carbohydrates in the morning, your body receives a high level of sugar, which which will prevent it from burning fat. Likewise, it increases its production of insulin which further promotes the storage of fats.
So forget your sugary cereals and your chocolate toast which accentuates your sugar cravings for the whole daytime. Instead, have a fried or boiled egg and portions of lean meat. A protein-rich breakfast reduces the number of calories and it is very effective for losing weight naturally.
Carbohydrates allowed after physical exercise
If you indulge in physical activities as soon as you wake up, a breakfast rich in carbohydrates is recommended. The body having made an intense effort releases its sugar reserves and the intake of carbohydrates in the food ensures its tone.
In this case, you do not risk accumulate fat, even if you take grain products, cold milk, fruit yogurt and toast for your breakfast.
Make a physical effort before morning meal allows the hormone GLUT4 to supply glucose to cells muscles rather than producing insulin. Under the effect of glucose, these cells do not collect fat.
Tip 4: sleep well
Lack of sleep rhymes with appetite
It is scientifically proven that repetitive insomnia quickly increases BMI. Furthermore, lack of sleep increases the production of ghrelin. It is the appetite hormone secreted by P/D1 cells which are located in the hollow organ of the human stomach. You experience a feeling of continuous hunger after a sleepless night or short sleep.
Sleep and cortisol levels
If you get enough sleep, that is 7 hours per night at least, you will be relaxed the next day and your cortisol or stress hormone levels will be very low. Which implies less accumulation of fat in your body, and therefore more chance of losing weight quickly.
An adult who is limited to 3 p.m. of sleep per week is found with an elevated cortisol level of 50% to 80% and a risk of obesity of 55%.
Tip 5: practice exercises physical
Effectiveness of physical activity in loss weight
There Regular practice of physical activities is essential to achieve quickly reach the ideal weight. Sports sessions allow you to burn more calories while consuming less.
To accompany your physical efforts with an appropriate diet is even more effective to lose a few extra pounds. Sport alone will make you lose 3 kilos approximately within 15 weeks. On the other hand, if you follow at the same time as a diet to lose weight, you will be able to get rid of a dozen kilos over the same period.
A proper diet includes foods rich in carbohydrates to take after exercise and meals containing proteins. Carbohydrates ensure the vitality of your muscles and accentuate the elimination of fats, while proteins strengthen your mass muscle and quickly eliminate your fat mass.
What a good practical for losing weight quickly?
A good practice of physical activities is essential to lose weight quickly and well. First, your training needs to be split up.
Take the example of a race foot. Instead of maintaining the same pace for 40 minutes, adopt rather an intense 10-minute workout followed by a phase of recovery for 10 minutes, then return to high-intensity exercise for 10 minutes and finish with a 10 minute walk. This practice burns fat masses much more quickly.
In addition to training split, it is also more advantageous to do sport before the meal to facilitate the calorie release process. The amount of calories burned in one hour varies from one activity to another.
- Running: 820 kcal;
- Bike: 800 kcal;
- Jumping rope: 715 kcal;
- Swimming: 680 kcal;
- Boxing: 650 kcal;
- Cycling: 600 kcal.
If you want to refine a part of the body in particular, you must choose the most suitable activity:
- To lose abdominal fat: gymnastics;
- To refine the thighs: running, cycling, dancing, yoga;
- For lose weight in the hips: Volleyball, badminton;
- To rough up buttocks: running.
Tip 6: Eat before shopping
Avoid snacking on a full stomach
If you have a full stomach during your shopping, you will be less tempted to snack. If you are hungry in along the way, you will tend to buy foods that will please your palate. In this case, you risk losing control of your intake. food.
Reduce the consumption of highly energy
Before shopping, take time to eat well. Most food products sold on the market are high energy and go against your diet slimming. The best thing is to not consume anything while shopping and to always bring a bottle of water with you to prevent thirst and hunger.
Tip 7: analyze the presence of sugar in purchased products
Decode product labels with or without sugar
You must analyze everything you buy if you want to lose weight quickly. Consider the amount of sugar in food products to find out about intake daily carbohydrates.
The absence of “sucrose” in the ingredients sometimes reassure consumers. On the other hand, you must see if the label displays one of the following names: sugar table sugar, palm sugar, cane sugar, icing sugar, muscovado sugar, sugar coconut, sucrose, brown sugar. These are other names designating sucrose.
The Clean Label and hidden sugars
Most companies food production uses the Clean Label system to designate otherwise the composition of their products. Don’t let yourself be influenced by this purely commercial maneuver. To put it simply, find out if the product label cites an ingredient whose name is preceded by “syrup de…” or ends with “ose”. It is indeed sucrose.
Here are the designations usual uses of this ingredient with the Clean Label:
Glucose, Fructose, Dextrose, Maltose, Honey, Molasses, Brown rice syrup, Sorbitol, Corn syrup, Corn syrup high fructose corn, Agave, Cane juice, Dextrin, Malt syrup, Maple syrup, Maltodextrin, Caramel, Beet sugar, Brown sugar, Malt barley, Carob syrup, Brown sugar, Galactose, Crystallized fructose, Lactose, Ethyl-maltol, Sucanat, Fruit juice, Concentrated fruit juice, Sorgo syrup, Rapadura.
The objective is not to consider sugar as a poison, but consume it wisely and reasonable manner. So decode the labels carefully so as not to make a mistake. in your weight loss process. You have the right to know by example that a bottle of ketchup contains 44 hidden sugar cubes and a bottle of vinaigrette holds 40.
Tip 8: favor foods rich in fiber, in vitamins and minerals
Foods rich in fiber
To lose weight quickly, foods rich in fiber are your friends. This is a statement supported by all nutritionists. With a high fiber ration, the body digests and eliminates more calories. These foods act on hormonal secretions and help you to lose up to 1,000 calories per day.
Fruits and vegetables containing Soluble fiber slows down the passage of food through the intestine by forming a liquid gel in the stomach. As for cereals with fiber insoluble, they ensure better intestinal transit. In both cases, you will eat less without being assailed by the feeling of hunger. here are fiber-rich food suggestions:
- Dried fruits and vegetables: dry coconut, almonds, dried prunes, dried figs;
- Fresh fruits and vegetables: cooked artichoke, avocado, currants;
- Cereal products: small cereals bran breakfast, oatmeal, whole wheat flour.
Foods rich in vitamins
Foods rich in vitamins sometimes combine several nutrients useful to the body. Those are natural fat burners which at the same time regulate intestinal transit and blood sugar levels. Here are suggestions for foods rich in vitamins considered to burn fat:
- Papaya: contains vitamins, calcium, phosphorus, iron, thiamine, niacin and lots of fiber, regulates the system immune system and intestinal transit and destroys collagen in cellulite;
- Pepper: contains vitamin C, antioxidants, capsaicin and lots of fiber, stimulates the feeling of satiety, increases calorie expenditure and prevents fat assimilation;
- Green cabbage: contains vitamins, calcium, magnesium, potassium, lutein, zeaxanthin, limits the introduction of glucose in the blood, regulates blood sugar levels and burns fat.
The antioxidant property of Foods rich in minerals contribute to the neutralization of free radicals for prevent the accumulation of fats. The abundant presence of minerals in the food improves intestinal transit and allows you to store less energetic substances. Here are a few :
- Tuna: contains amino acids and essential vitamins in abundance, antioxidant and reduced selenium considerably the accumulation of fat;
- Melon: natural laxative which contains minerals in abundance, copper, phosphorus, iron, zinc, calcium, potassium, promotes weight loss and eliminates abdominal fat.
Tip 9: favor ready-made meals House
Benefits of Homemade Meal for a Diet slimming
Get into the habit of cooking for yourself if you want to quickly reach your ideal weight. In this way you can control your daily food intake and consume less foods high in saturated fat and sugar.
You can make a list of ingredients favorable to weight loss and favor them for your recipes. If your main meals contain lean meat, fish, vegetarian dishes, fruits and vegetables, you will lose kilos every week.
Disadvantages of processed foods
Processed foods contain sometimes added sugars and chances are you won’t even realize account of their presence. Some food products available on the market also contain bad fats which would prevent the loss of weight.
Advice 10: control the consumption of sugary drinks
Excess sugar in drinks rich in calories and no fiber
Sugary drinks without fiber and high in calories seem to hydrate you immediately, but they contain an impressive amount of sugar. They promote the taking of weight by storing fat especially in the stomach.
Fresh juice only
THE sodas and processed fruit juices should be banned from your diet if you want to lose weight quickly. Hydrate yourself with fresh fruit juice, they preserve fiber and reduce the passage of sugar into the blood. The ideal is to systematically quench your thirst with fresh water.
Tip 11: Avoid compensating for a emotional problem through food
Feeling hungry or stressed?
If you want to eat, ask yourself if you are really hungry or if you just want to overcome a stressful situation by consuming your favorite food. In the first case, choose fat-burning foods to keep the slimming pace.
In the second case, avoid comforting yourself by eating, only drink the water. Snacking on every emotional problem is a loss of control over the psychological level which generates a reaction of the body to want to store more fats.
Related consumption stress and high cortisol levels
In a stressful situation, the level of cortisol or stress hormone increases and that of serotonin or the feel-good hormone decreases. Cortisol then produces new fat cells and lack of serotonin causes craving to eat sugary foods in abundance. You will therefore gain kilos more easily if you compensate for your emotional worry with food.
Tip 12: manage stress with anti-stress and fat-burning foods
Reduce the rate of cortisol through food
To control your stress and your cortisol levels, you have a lifeline: anti-stress foods and fat burners. They prevent excessive production of stress hormones, avoid water retention and prevent the storage of fat mass.
Anti-stress foods and fat burner
These foods contain substances promoting body relaxation and stabilizing pressure blood pressure during a stressful situation. They have the ability to maintain low cortisol levels to prevent the appearance and persistence of cells fat in the body. Here are suggestions for foods rich in anti-stress and fat burner:
- Fish: notably wild salmon, halibut, herring, anchovies, sardines and mackerel: contain omega 3 and reduce by 14% the production of cytokines, inflammatory hormones secreted by the body in a stressful situation;
- Bananas: contain tryptophan to relaxation and sleep and potassium for controlling cortisol levels;
- Bran flakes and wheat filaments: contain selenium to calm stress, and magnesium for optimal relaxation;
- Nuts and nut oils: contain omega 3 to reduce stress;
- Potatoes: contain potassium to limit the production of cortisol, and vitamin B6 to calm the state of anxiety.
Tip 13: lemon water
Vitamin C and iron against fat
Lemon is a real appetite suppressant and a fat burner. This fruit contains a large amount of vitamin C and iron which helps you lose weight quickly while remaining healthy. At the same time, it eliminates toxins from the body. It is entirely possible to lose 2 kilos in a week by drinking lemon water daily.
Preparation and consumption
This drink is easy to prepare. You squeeze half a lemon into a liter of water and you can Then start drinking the mixture. It is more efficient to use water lukewarm for the preparation of which you can drink up to 2 liters per day.
Tip 14: motivations and goals personal
Losing weight quickly is also a question of mentality. You will get there if you really want to. Your motivations to lose weight must be personal. You will succeed if you make your efforts for yourself and not for anyone else. Put in practice the advice advanced in this article while always thinking about the reasons who pushed you to refine your figure.
Serenity, patience, perseverance
If you get frustrated with the idea to want to lose weight by weighing yourself several times during the day, this won’t work. You will only increase your stress even more and therefore your cortisol levels. There is no miracle recipe for losing weight quickly, everything depends on your daily efforts.
Have a good mindset for cope with your extra pounds. Arm yourself with patience and you will gradually appreciate the result of your efforts. Like any other goal in life, the loss of Weight also requires a positive attitude.
If you want to achieve your ideal weight, or erase an imperfection like belly fat or saddlebags, you just need to control your diet, your hygiene life, your physical efforts and your state of mind.
With these 14 tips to follow to lose weight effectively, you will easily achieve your goal without going through drastic diets. Monitor your weight regularly, you must lose 0.5 to 2.5 kilos of fat per week by carefully implementing your slimming plan. When you notice that you have lost ten kilos after several weeks, continue to maintain your efforts over the long term.