These days, everyone is looking for ways to lose weight fast. There are many diets that promise to lose weight fast. First we must say you that that a good diet is not fast and unreasonable. However, if you are already eating less and exercising more but your weight still does not change, here are some little tricks you can use to speed up your weight loss and prevent weight gain.
Unfortunately, in today’s life, many people struggle with the problem of overweight and are always looking for faster way to fat loss, some of which are not only ineffective but also cause various diseases.(exercise to lose weight fast)
Faster way to fat loss use low fat calorie a regular exercise program
Faster way to fat loss: 13 fat loss solutions
1- Drink water to lose weight fast
You feel full by drinking water, so you eat less. Drinking 8 to 10 glasses of water a day helps you lose weight; Because sometimes body confuses thirst with hunger. If 8 to 10 glasses of water is too much, You do not have to bother yourself; Just keep your body hydrated so you don’t feel thirsty. Many people eat food because of food cravings, lack of energy, and these wrong habits lead to unnecessary weight gain.
Studies have shown that people who drank two glasses of water 30 minutes before meal and hydrated their body, lost more than 1.5 pounds weight after 3 months than those who did not drink water before meal. So drink water when you wake up and take a bottle of water with you when you leave the house so that your body never gets dehydrated.
2- faster way to fat loss: Have a food booklet
Having a food booklet doubles your weight loss success. Without this booklet, many people forget snacks and foods they ate. Later, these small foods increase our weight. If you can’t write on booklet, use mobile application to take notes. A food booklet helps you identify when you ate food.
3- faster way to fat loss: Change meals
It is good to know calorie written on food label, but we don’t change them to our advantage. For example, instead of eating a bowl of ice cream with a few berries, eat a bowl of berries with a spoon of ice cream. A bowl of ice cream has more than 250 calories and is low in nutrients. A bowl of berries also has 80 calories and is a good source of fiber and vitamin C. Instead of eating a plate of pasta with some vegetables, eat a plate of vegetables with pasta. These changes doen’t reduce calories amount you eat, but also provide more nutrients to your body.
4- faster way to fat loss: try high-intensity interval exercise
30 minutes aerobic exercise for three times a week helps burn fat. If you do not have enough time, try high-intensity strength exercise or HIIT. In this type of exercise, you put pressure on body for a short time and exercise with high intensity and then you will recover a little. If you are starter, run with high speed for 10 to 15 seconds (or anything that increases your heart rate) and then rest for 30 seconds to allow your body to recover.
As you get stronger, increase your running time and decrease your recovery time. 15 minutes of HIIT exercise equals 30 minutes of aerobic exercise in calorie burning.
5. To lose weight fast, eat something before a party
It may seem a little strange, but before going to a restaurant or party, have something to eat so that you do not get too hungry. When you are hungry, it is difficult to follow a diet. Eat a high-fiber meal (about two to four grams) before parties. This is the best way to control your appetite. You can eat a complete meal such as an apple or nuts.
6- Do strength exercise to lose weight fast
Aerobic exercise helps you burn calories while exercising, but strength exercise also helps you burn calories at rest. Strength Exercise In addition to fitness, you gain more muscle , speed up your metabolism and you lose more fat. Faster metabolism means more calories burned; As a result, you will lose your weight faster. Do strength exercise two to three times a week. Even if you do not go to the gym and do not have access to weight, use your body weight for exercise.
7. Add protein to your diet to lose weight fast
Try to eat protein at every meal. It is better to get your calories from proteins to store less sugar in your body. Eating a high-protein diet like keto diet and exercising regularly can help maintain muscle mass and speed up your metabolism.
8. Choose a healthy snack to lose weight fast
Obese people tend to overeat snacks. So choosing a snack wisely helps speed up your weight loss. Choose snacks that are high in fiber and protein. This choice also helps stabilize blood sugar and control hunger. Apples and peanut butter, plain yogurt with berries, are smart options with a combination of fiber and protein. To boost your metabolism, add a few teaspoons of hot sauce to your snacks. Studies have shown that spicy foods increase metabolism and control appetite.
9- Eat beans to lose weight fast
Beans are one of the best sources of carbohydrates, protein and fiber that enter bloodstream slowly and are digested slowly. This is why person feels full for a long time. Studies show that consuming three-quarters of a cup of beans a day for six weeks helps you lose three pounds. Try adding beans to soups and salads, meat dishes.
10. Plan to lose weight fast
Recently, several studies have shown that avoiding food after certain hours of day or following a diet has an effect on weight loss.
One way to lose weight more in healthy people is to spend 12 hours without eating. For example, eat breakfast at 7 am and last meal of day at 7 pm. This way, you will not eat for 12 hours, but you will also spend a lot of time sleeping.
How Many Calories Do I Burn A Day? + Calorie Calculator For Weight Loss
11. Eat fiber to lose weight fast
Instead of detoxifying your body and relaxing your digestive tract, boost your gut health with natural high-fiber foods. Fiber is a carbohydrate found in fruits, vegetables and whole foods, but unlike other types of carbohydrates is more difficult to digest. People who get more fiber have a healthier weight. Fiber-rich foods such as plums, legumes and pears help improve bowel function.
12. Do not drink sugary drinks to lose weight fast
If you still have trouble losing weight despite eating healthy, low-calorie foods and following a diet, don’t forget to count calories in sugary drinks. Mocha Café or other popular beverages such as coffee, sweet tea, soft drinks and fruit juices simply add 150 to 500 extra calories to your diet and cause weight gain. Try to use water, unsweetened tea and teas.
13. Get more sleep to lose weight fast
Sleep is one of the most important barriers to better eating and weight loss. The need for sleep varies from person to person. According to experts, adults should get about 7 to 9 hours sleep.
Unfortunately, two-thirds of adults have trouble sleeping at least a few days a week, and women have more problems than men. Lack of sleep makes more hungry and chooses wrong foods next day. Try to adjust sleep amount to lose your weight.
One day diet plan for weight loss fast
To lose weight fast, you need to do during day according to the following schedule:
Get up and drink a glass of water. Drinking water prevents bloating. Eat a small snack that includes carbs and protein. Like half a banana and a few almonds, this little snack speed up your metabolism and prepares you to start exercising. People who exercise in morning exercise better than those who exercise at other times of day.
Eat a breakfast that contains at least 10 grams of protein and fiber. Do not be afraid to eat healthy carbohydrates in your first meal. Because eating them in early morning guarantees that they will burn during the day.
Prepare lunch for next meal. If you eat lunch at work, it is better to eat protein and fiber instead of carbohydrates so that you do not feel heavy. Also, because you are on a diet, you should always remember to eat as much as you can.
Prepare lunch for next meal. If you eat lunch at work, it is better to eat protein and fiber instead of carbohydrates so that you do not feel heavy. Also, because you are on a diet, you should always remember to eat as much as you can. Satisfy yourself with salads or vegetables so that good taste of food does not force you to eat more.
Fill your water bottle as soon as you get to work. Drink it during day, hydration prevents hunger.
Take a break to enjoy eat fiber snack. Keep this snack below 150 calories.
Take a few minutes to fill out your diet and physical activity booklet and write down what you ate and how much physical activity you had. This booklet helps you figure out how many calories you can burn during day. It also motivates you to see your progress compared to previous days.
Walk with your co-worker or do a few exercises with small dumbbells.
have lunch you prepared at home.
If you want to talk on the phone, get up and talk while walking. You can even make your appointments in walking.
Eat a healthy 150-calorie snack. With this small snack, you can last until dinner. This snack should include something sweet.
Drink some green tea. Caffeine wakes you up. Green tea has also been shown to relax and control mood.
Return to work on foot or by bicycle. This not only burns some calories, but also calm your job stress. Job stress is one of the main overeating causes .
Prepare a low-calorie dinner with vegetables, low-fat protein and whole grains. After dinner is ready, eat what you need and store rest of the food in refrigerator. Doing this before dinner will help you avoid overeating.
Brush your teeth after dinner. While brushing, you can do a few squats to strengthen your hip muscles.
If you like to watch TV, you can do a few simple exercises between TV commercials to not be too idle.
Get ready your sports equipment for tomorrow morning and wear comfortable pajamas. Do a few simple yoga movements before going to bed.
Go to bed and sleep peacefully. Research has shown that sleeping enough helps you lose weight.
12 Quick Weight Loss Tips, Quick Ways To Lose Weight
How to lose weight 8 kg in a week
If you want to lose weight fast and are going to a party next week where your clothes are too small for you, this diet will help you lose up to 8 kg in the shortest possible time ,of course, you will lose the desired weight, provided that you follow the program with detail. In this diet, remember that the amount of weight change of different people can be completely different, but there is no doubt that you lose weight.
You can continue this diet for two consecutive weeks, but you should not continue this diet for more than two weeks.
If you want to continue this diet for more than two weeks, you should take a week off after taking the diet for two weeks, but you should not eat high-calorie foods during this week.
You should not stress at all when you follow this diet plan. You should also get enough sleep and eat as stated in the diet plan and do not eat less than that food and do not keep yourself hungry.
The most important thing about this diet is that you do not weigh yourself before the end of the week because being overweight will discourage you from leaving the diet.
Faster way to fat loss process in 7 days
The first day of the diet is the most important day that you should consume fruit and water only on this day and avoid eating other foods. Drink about 8 to 12 glasses of water in this diet. The best fruits for this diet are apples, watermelons, melons and pomegranates, and the fruit you should not eat at all is bananas. You can eat fruit and water whenever you feel hungry.
In second day diet, which is specific to vegetables, you should use raw, cooked and boiled vegetables, but without adding oil, such as cooked beans, carrots, broccoli, cucumbers, squash, lettuce and cabbage And you can combine these vegetables and make a salad for yourself, but do not pour sauce on it, just taste it with some apple cider vinegar and lemon juice. In second day , drink 8 to 10 glasses of water and do not worry at all if you get too much out.
You can even eat boiled potatoes on second day diet, but it is better to eat it in the morning to burn carbohydrates during the day.
Day 3 for faster way to fat loss
In third day diet you are allowed to eat a variety of fruits and vegetables except bananas and potatoes. Today, in addition to eating vegetables and fruits, you should drink 8 to 10 glasses of water. In third day diet, use fruits for breakfast, vegetables for lunch in soups or salads, fruits for snacks again, and vegetables for dinner. The order of using fruits and vegetables or combining them depends on your taste.
In fourth day diet you are allowed to use 8 to 10 bananas with three glasses of milk and you should not eat anything other than these two. You may think that you may be hungry with this milk and banana quota, but you should know that if you distribute your milk and banana ration properly for your whole day, the feeling of hunger will not bother you.
In this day, as other days, do not forget to drink 8 to 12 glasses of water. You can have three glasses of milk on this day for breakfast, lunch and dinner to stay full with bananas all day.
Day 5 for faster way to fat loss
The fifth day is a dream day for you because in this day you are going to eat a cup of rice without oil! In fifth day you are halfway there and you can also use vegetables and fruits. Today you can eat oil-free vegetable soup including pumpkin, cabbage, carrots and broccoli, and you can also eat apples, oranges and grapefruits. In this day, you should eat 6 to 7 tomatoes to increase your body uric acid, and do not forget to drink at least 10-12 glasses of water on this day.
Have you been successful in your diet to date? Today you are allowed to eat a cup of rice for lunch and vegetables raw or cooked for the rest of the day. Also on this day you should drink 8 to 12 glasses of water.
Today is the last day of this diet and the day you weigh yourself and see the result with your own eyes. In this day, you are allowed to eat the sixth day diet with a glass of natural fruit juice prepared at home.
In last day of the diet, like the previous days, do not forget to drink 10 to 12 glasses of water. In last day diet, in addition to losing weight, you will also see your skin become lighter. At end of the seventh day of diet, you are allowed to weigh yourself. After this diet, stop overeating and do not lose the result of your efforts and work in the coming days.If you have done this diet, you will be sure that this is faster way to fat loss.
Tip 1: To achieve more weight loss from this diet, it is better to walk 45 minutes a day….
Tip 2: Drinking green tea and coffee without milk and sugar is allowed in all days diet.
One of best ways for weight loss is keto diet
How to lose weight 8 kg in 3 week: How to lose weight in 21 days?
We all know having excess fat dangers. If someone is overweight or obese, weight loss can help their health. However, even a small weight loss 5 to 10 percent can have many benefits, including decreasing blood triglyceride levels, decreasing blood pressure, reducing risk of type 2 diabetes.
How much you can lose in three weeks depends to your genetics, personal medical history, and changes you can make to your diet and calorie intake.
It is usually recommended to lose 0.5 to 1 kilogram a week for weight loss. With this type of diet plan, 1.5 to 3 kilograms weight loss is expected in three weeks.
Changes you need to lose weight
The main way that affect your weight loss is changes you control: energy amount you receive and energy amount you consume.
It seems logical that making drastic changes in food amount you eat can make a big difference in your weight loss.
This may be true, but reducing your calorie intake to less than 800 to 1,000 calories a day is not medically recommended at all.
Reducing your calorie intake to such an extent can even affect your metabolic rate in resting, which will slow down your weight loss later.
FAQ faster way to fat loss
Does weight training have an effect on weight loss?
Many women prioritize aerobic exercise because they want to burn fat; But aerobic exercise only burns calories when you exercise. Once you stop, you will not continue burning calories as you used to.
Lifting weights increases your metabolism; So you will still burn calories for a few hours after exercise. Many women are also afraid of gaining weight with strength training. I must say do not worry at all, women do not have enough testosterone that strength exercise wants to increase their volume.
If you can not exercise due to injury, is it possible to lose weight?
Of course you can lose weight! In fact, what you eat has a greater effect on your body than exercise. You can’t burn a lot of extra calories by exercising alone. You should also pay attention to other things that help you lose weight; For example, getting enough sleep, controlling stress, and choosing whole foods instead of fast foods.
What to do to lose weight?
Make vegetables serve with a variety of meals. Use small plates. Focus on the food you eat; Because if you are distracted, you are more likely to overeat. So try not to eat in front of the TV, in the car or on the desk. Lastly, do not deny your hunger, as this will lead to overeating unhealthy foods instead of help.