NUTRITION + RAPID WEIGHT LOSS
Measuring is knowing and that also applies to your food intake. Do you want to lose weight quickly? Then find out exactly what you eat and especially how much. What you eat is important. Almost every person realizes that. That is why it is surprising that most people do not even know what they are eating.
People think they have to follow a certain diet in order to lose weight quickly. Often they have a tendency to strongly overestimate or underestimate food choices. Anyone who really wants to lose weight has to know which and how much food comes in. Then a plan can be made to actually lose weight quickly.
This does not mean that you have to weigh all your food and count calories for the rest of your life . But if you want to lose weight quickly you will have to write down a few days in a row what you eat every day. This will help to realize your goal. In this way you will learn where to make adjustments in your diet.
QUICK TIPS
We have collected waste tips that make you lose up to 3 kilos of body weight in just seven days. You do not have to starve, use bizarre supplements or avoid complete food ingredients.
HOW CAN YOU LOSE WEIGHT QUICKLY?
It's about small sacrifices combined with specific techniques. And instead of offering a general plan, we think of a personal plan. Maintaining a weight loss plan is possible if you opt for an eating and exercise plan that fits your lifestyle.
Choose the right tips!
Choose at least some of the tips we have described here in this article. We promise you that you will lose weight quickly and permanently. If you are extra ambitious, you can apply more tips. The more you choose, and the more stringent you are for yourself, the more weight you can lose. If you start today, you will look lighter in a week and feel like that.
DRINKING WATER & LOSING WEIGHT
A sports or energy drink, fruit smoothie, all quickly contain 100 calories per glass. But these drinks do not give you full feeling like 100 calories of food that would do, that's why it's a shame. Other drinks with a high sodium and carbohydrate content make your body more likely to retain moisture. This will make you feel bloated.
Water, on the other hand, has zero calories, no carbohydrates and little to no sodium. This makes it the perfect drink to make weight loss a success. Strangely enough, it also helps to remove excess body fluids and boost your metabolism. If drinking water is too boring, add pieces of lemon or mint leaves to give water a taste.
GREEN TEA - LOSE WEIGHT
Green tea is often used as a drink to lose weight. How can you lose weight? Read our weight loss with green tea facts here! Green tea is not only known for its beneficial properties: it can also help speed up your metabolism.
People who took green tea extract three times a day saw their metabolism increase by about 4% according to an American study. (You can burn an extra 60 calories every day by drinking green tea, which amounts to 3 kilos per year!) This effect is possibly caused by the dust catechins found in green tea. This substance is known to accelerate the metabolism.
CARBOHYDRATES AND WEIGHT LOSS
The banning of all "white" food products, such as white rice, spaghetti, and white bread, will immediately lead you to lose weight. This happens because these "bad" carbohydrates cause bloating, especially in your stomach.
These "bad" carbohydrates are very unfavorable for your weight because they are quickly digested. This makes you quickly hungry and the chances are greater that you eat food again. If you want to lose weight easily, you can go one step further: instead of replacing it with the healthier but still "bad" carbohydrates in wholemeal products.
You can stop eating carbohydrates for a while and exchange them for vegetables. In this way, a sandwich with chicken, a vegetable salad, and chips and dipping sauce, then cucumber with a skinny dipping sauce. The complex "good" carbohydrates in vegetables are digested more slowly so that you feel less hungry. And because greetings consist mainly of water, they also help to drain excess fluid into your body.
ABOUT "BAD" CARBOHYDRATES
As mentioned above to promote weight loss, unlike the sugars in good carbs, we do not need those of bad carbohydrates. In good carbohydrates are fibers that are not in bad carbohydrates, they are important because they provide good digestion. In which foods are the "bad" carbohydrates.
A short list of "bad" carbohydrates that you can best avoid during a fast plan are the following products. Avoid as much "bad" carbohydrates as possible if you want to promote weight loss around your stomach.
For example, you can best serve sugar, honey, fries, potatoes, corn, boiled carrots, white pasta and rice, sugary soft drinks, white bread, cheese, banana and corn flakes. Remove from your daily dishes to promote rapid weight loss.
GOOD CARBS
Besides "bad" there are also "good" carbohydrates? There are diet gurus who say that you should completely eliminate carbohydrates in order to lose weight quickly. Yet carbohydrates are not only bad, they are an essential part of the daily diet.
In fact, when you eat more "good" carbohydrates. This is more favorable to your cholesterol level and you even lose weight when you suddenly eat more good carbs.
Good carbohydrates are full of fiber and are therefore very important for our body. Here a list of "good" carbohydrate products. For example, mushrooms, broccoli, cucumber, peppers, tomatoes, spinach, fruit, lentils and peas, different kinds of nuts and peanuts, whole grain cereals and bread and pasta "good" carbohydrates
MOVE & FAST LOSE WEIGHT
The problem with dieting and losing weight is that people think it takes too long. "If I want to look good for a certain occasion", I should have started losing weight earlier. Then someone starts losing weight, but stops because the waste goal can not be met on time. That one dress is not going to fit in time for the party. So I give it up.
Well, " yes and no ". Of course you want to lose weight quickly, but using a long-term approach to losing weight is much better. Of course you want to lose weight quickly in the beginning and with our tips that will certainly succeed. But realize that a next step has to come after a period of rapid weight loss, in which you lose kilos slowly and steadily. More tips to permanently lose weight or slow kilos you can read here .
There are different ways to accelerate your metabolism so that you burn calories and lose weight faster. View the best ways below and choose what suits you best.
30 MINUTES OF CARDIO DAILY
Every effort that causes your heart rate to go up will link calories. But you will burn more calories if you choose a cardio routine that appeals to multiple muscles at the same time. Three examples to consider: spinning, cardio kickboxing and boot-camp workouts. Half an hour of participating in these activities burns 200 to 300 calories. Furthermore, it will slim down your arms, legs and stomach, so that everything will look smoother and tighter.
You will burn more calories per workout if you use interval training in your training sessions: alternating short, powerful moments of intense cardio with quieter moments. Experts do not know exactly why it works, but trainers swear by it.
DRINK COFFEE AN HOUR BEFORE TRAINING
This is the only exception to the single-water rule: just as coffee makes your mornings more productive at work, a cup of coffee with a dash of skimmed milk or black will give your workout energy. "You will burn more calories without having to realize it yourself."
36 PUSH-UPS AND LUNGES EVERY OTHER DAY
These basic exercises of every gym class will help you to make the muscles look stronger and more beautiful, so that you will get a more streamlined appearance. Do three sets of 12 of each exercise every other day. "Push-up tackle your upper body, while lunges tackle your buttocks, hips and thighs."
Tip: make sure your back and legs stay in a straight line during your push-ups. You can build even more muscle mass with lunges by holding separate weights in both hands when you perform these exercises.
TRAIN WITH WEIGHTS
Buy a set of 2 kilos of weights. It is a one-off investment that you will never regret. This is the reason: strength training builds muscle mass, which ensures that you burn more calories while you are active, but also when you rest, 24 hours a day, seven days a week.
The more muscle you build, the faster you will become slimmer. How do you start with strength training? Start with some push-ups or a few squats or lunges. Use your free weights to perform simple biceps curls or triceps pulls. Do these exercises three to four times a week and you will quickly see results in both weight loss and muscle building .
EVENING WALK
Do not get us wrong, physical exercise is good for you at any time of the day. But specific evening activities can offer additional benefits because in many people the metabolism is delayed at the end of the day.
Thirty minutes of aerobic activity for the evening meal increases your metabolism and can last two to three hours even after you have stopped exercising. What does that mean for fast weight loss: the calories of the evening meal are less likely to settle permanently in your body.
SLEEP 30 MINUTES EXTRA
That extra half hour of sleep, whether you sleep for 5 or 8 hours, can make you feel fresher enough to make better food choices (in other words do not have to eat sugar for extra energy) and you will not feel so tired and skip the gym. More restorative sleep (7 to 8 hours) will also increase your metabolism. Tip: an afternoon nap of 30 minutes gives extra energy.
EXTRA CALORIES WITH BREAKFAST
In a recent study there were a group of obese women who ate 700 calories during breakfast, 500 at lunch and 200 at dinner. The other group ate the same but ate 200 calories in the morning and 700 in the evening. After 13 months the group lost 9 kilos with a hearty breakfast, while the group with a big supper only lost 4.
DO NOT SKIP A MEAL
Listen: skipping meals will not make you lose weight faster. That strategy is wrong because your body thinks that food is scarce, which slows down your metabolism to save energy.
Over time, the result is that when you do eat, even if you eat the same thing as ever, your body uses the calories more slowly as fuel, creating a reserve of unwanted pounds.
If you have a hectic day that makes an extensive meal impossible, eat a healthy granola bar or a piece of fruit as long as you are not hungry.
TO DRINK WATER
We have heard it before and you will hear it more often. Drinking 2 liters of water daily is one of the easiest ways to speed up weight loss. Your body needs water to burn fat efficiently.
When you limit the supply, chances are that the fat burning process will slow down, making it difficult to burn calories. A simple 8 glasses a day (at least!) Ensures that your system runs smoothly.
AVOID DIET HYPES
At any time of the year, there are numerous diets hypes (online) available that claim that they have the ability to make 5 kilos in 10 days to disappear. Despair can cause you to be tempted to be willing to try everything.
But both you and I know that these diets do not work in the long term. Save your money and more importantly, the emotional pain when these diet plans fail. Be realistic and bring weight loss in a way that makes sense, and not only makes you thinner but also happier.
RAPID WEIGHT LOSS BELLY
Abdominal fat and overweight are not necessarily unhealthy. There are actually many overweight people who are in excellent health. Conversely, there are many people with a normal weight who have metabolic problems associated with obesity.
This is because the fat under the skin is not such a big problem (at least not from a health point of view), it is more of a cosmetic problem. The fat in the abdominal cavity, the abdominal fat, that causes the biggest problems.
If you have a lot of excess fat around your waist, even if you are not very heavy, you have to take a few steps to get rid of the belly fat. Abdominal fat is usually estimated by measuring the circumference of your torso. This can easily be done at home with a simple measuring tape.
Everything above (102 cm) in men and (88 cm) in women, is known as abdominal obesity.
AVOID SUGAR
Added sugar is very unhealthy. Studies have shown that too much sugar has harmful effects on the health of the metabolism. Sugar is half glucose and half fructose and can only be broken down by the liver in a significant amount.
If you eat a lot of refined sugars, the liver becomes overloaded with fructose and is forced to convert it into fat.
Many studies have shown that excess sugar, often due to the large amounts of fructose, can lead to an increased increase in abdominal fat. Some believe that this is the main mechanism behind the harmful effects of sugar on health.
It increases abdominal and liver fat, leading to insulin resistance and a range of other metabolic problems.
Liquid sugar is even worse in that respect. Liquid sugars are not even "registered" by the brain in the way it does with fixed calories, if you consume sugar-sweetened drinks you will eventually consume more calories.
Studies show that drinks sweetened with sugar are linked to an increased risk of obesity in children up to 60%, per daily intake. Make a decision to minimize the amount of sugar in your meals and drinks, and consider completely eliminating sweet drinks. This includes sugar-sweetened drinks, fruit juices, and various strongly sugared sports drinks.
Remember that nothing applies to "complete" fruit, which is extremely healthy and contains enough fiber to alleviate the negative effects of fructose. If you want to reduce with refined sugars, you must start by reading the labels. Even foods and dragons that are promoted as healthy foods can contain large amounts of sugar.
PROTEIN-RICH MEALS
Eating more protein is a good long-term strategy to reduce abdominal fat. Proteins are the most important macronutrients when it comes to weight loss.
It has been shown that it reduces hunger by 60%, increases metabolism by 80-100 calories per day and helps you to eat up to 411 calories less per day. If weight loss is your goal, adding protein is perhaps the most effective change you can make to your diet.
It not only helps with weight loss, it also helps to prevent weight gain if you ever decide to stop losing weight. There is also some evidence that protein is very effective against abdominal fat. One study showed that the amount and quality of protein was related to fat in the abdomen. People who ate more and better proteins had less belly fat.
Another study from Denmark showed that proteins were linked to a significantly lower risk of inciting abdominal fat over a period of five years. This study also shows that refined carbohydrates and oils were linked to an increased amount of abdominal fat, while the opposite was observed for vegetables and fruit.
Many of the studies that showed that proteins were effective had determined the amount of protein to 25-30% of the total calorie intake. That should be your goal. Therefore, you should work to increase your protein intake by eating food such as: eggs, fish, shellfish, legumes, nuts, meat, dairy and certain whole grains. These are the best protein sources that you can add to your diet.
DIFFICULTY WITH THIS?
If you have trouble eating enough protein, a good quality protein supplement (such as whey powder) is a healthy and easy way to increase your total intake. Tip: also consider preparing your food in coconut oil. Some studies have shown that 30 ml (about two tablespoons) of coconut oil per day reduces abdominal fat slightly.
CARBOHYDRATES
Above we have already discussed it during a quick diet. Limiting your carbohydrate intake is an effective way to lose belly fat. This is supported by multiple studies. When people limit carbohydrates, their appetite goes down and they lose weight.
More than 20 studies have shown that low-carb (low carbohydrate) diets lead to 2-3 times more weight loss than low-fat diets. This is true even when the (low carbohydrate) low-carb groups are free to eat as much as they want, while the low-fat (low fat) groups have a calorie limit and are hungry.
Low-carb (low carbohydrate) diets also lead to rapid reductions in body fluid weight, which gives people almost immediate results. A big difference can often be seen within a few days.
There are also studies that compare (low carbohydrates) low-carb and low-fat (low-fat) diets and these show that low-carb (low carbohydrate) diets specifically target abdominal fat and around the organs, including the liver.
This means that a fairly high amount of fat that one loses during a low-carb diet is the dangerous and disease-promoting abdominal fat.
The simple avoidance of refined carbohydrates (white bread, pasta, etc. above ) should be sufficient, especially if you keep the protein intake high. But if it is necessary for you to lose weight quickly your goal is. Then you can consider reducing your carbohydrate intake to 50 grams per day.
This will affect your body in ketosis, which will make your appetite disappear and your body will mainly speak fat as a source of energy. Of course, low-carb (low-carbohydrate) diets have many other health benefits besides weight loss. For example, they can have positive effects on type 2 diabetes.
PHYSICAL ACTIVITY
Physical activity is important for several reasons. It is one of the most important things you can do if you want to lead a long, healthy life. Going into all the health benefits that physical exercise offers you ignore the subject of this article, but physical exercise has shown to be very effective in reducing abdominal fat.
However, we are not talking about abdominal exercises. Losing fat in a specific spot is not possible, and doing countless crunches will not result in you losing fat around your stomach.
A study showed that exercising the abs for 6 weeks only had no measurable effect on the abdominal circumference or the amount of fat in the abdominal cavity. That said, other forms of exercise can be very effective.
Aerobic exercise (such as running, running, swimming etc.) has shown major reductions in abdominal fat in health studies. A study showed that exercise completely prevented people from turning on abdominal fat again after losing weight, which implies that exercise is very important to keep the weight stable.
Physical activity also leads to reduced blood sugar levels and all other metabolic abnormalities associated with obesity.
0 comments