How To Lose Weight Fast and Safely

How To Lose Weight Fast and Safely

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Are you not tired of carrying excess pounds you? or you want to lose weight all in one? This article concludes some basic patterns that greatly affect body weight, ranging from how to eat, exercise and stay motivated to lose weight.
There are also some special tips that you can do when you are working or doing activities. Begin to think about what you want to down; fat, or just weight. if you want lose weight, just follow the steps.

At a Glance: Weight Loss

1.Keep a food diary to track your eating patterns, intake, successes, and failures.
2.Eat fewer calories than you burn in a day.
3.Don't skip meals. See pictures and details.
4.Eat small portions at regular intervals 3-5 times per day instead of two or three big meals.
5.Drink water instead of sugary drinks or sweetened.
6.Exercise for at least 30 minutes, for three times a week.
7.set smaller goals instead of grand ones. Losing 2 pounds in two months feels Easier than 20 pounds in a year.

1 - Keep your own personal food diary and Determine your weight loss goals upfront. It is important that you Determine a healthy weight for your age and height. Sometimes, people want to lose weight to Become very thin; this is not good for your health, so before you start, Ensure you know what are your weight loss goals. People who keep food diaries, According to a study published in the Journal of the Academy of Nutrition and Dietetics, lose an average of 6 pounds (2.75 kg) more than people WHO do not keep a record of everything that they eat. [1 ] So force yourself to write down the good, the bad and the ugly. Keep these tips in mind:

- Be exhaustive. Write it all down, Including beverages. Do not pretend you did not have that extra glass of wine after dinner. If it goes into your stomach, it goes into the journal.
- Be accurate. Record your portion sizes in your food diary. Do not eat too little or too much - keep track. Also, read the ingredients list so that you can be accurate about serving sizes.
- Be complete. Add detailed information about how your food was prepared (eg fried, boiled, grilled, etc.), and write down any added toppings or condiments that you ate.
- Be consistent. Carry your food journal everywhere that you go. As an alternative, you can use a diet-tracking app on your smartphone or tablet

2 - Eat fewer calories than you expend. The only surefire way to lose weight is to eat less than you burn over the course of a day. It sounds simple, but it's devilishly difficult, in practice. If you eat more than you burn in a day, do not sweat it. But the trend - over weeks, months, and years - should be eating as many calories as your body needs but burning even more

3 - Avoid skipping meals. The same study found that people WHO ate at least 3 meals per day lost more weight than people WHO did not. The scientists speculate that people skip meals WHO either overeat at their next meals Because they're so hungry, or Reviews their bodies absorb more calories Because they're in starvation mode from skipping meals.

- When you skip meals, your body is breaking down fat stops and starts breaking down muscle tissue. Muscle tissue burns more calories at rest than other tissues, so you're actually working against your goals. [2]
- Make sure that you do not get hungry by eating small portions throughout the day at regular intervals. Between your meals, eat a 150-calorie snack to keep your metabolism burning and to stave off hunger. Be sure that you do not eat a fattening snack Reviews such as sweets or crisps. When you're hungry, your body conserves calories and slows down your metabolic processes.

4 - Eat food from home. Sure, going out for a power lunch helps you to see and be seen, but WHO Researchers find that people eat fewer meals from Restaurants growing niche to lose more weight.

- When you eat at a restaurant, you have limited control over your portions. As a result, you Often eat more than you intended to eat. Try packing up half of it in advance and taking it home for tomorrow. Do this before you start eating so you're not Tempted to finish your big portion.
- Ordering from a restaurant menu does not give you complete information about how your food is cooked or what ingredients are used. At home, you can substitute lower-calorie ingredients or recipes make-over so that they still taste great while delivering Healthier results.

5 - Drink water regularly. Studies show that people drink more water WHO growing niche to have less weight. Water has the double effect of both hydrating your body and filling your stomach with a on certain volume of a liquid that has zero calories. The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI ​​for women is 2.2 liters (about 9 cups) of total beverages a day.

- It may be best to drink cold water Because The body will need to expend calories to heat the water to body temperature.
- Drinking water about 30 minutes before meals can reduce the amount of calories people end up consuming, especially in older individuals. Research Showed that dieters WHO drank half a liter of water before meals lost 44% more weight over a period of 12 weeks, Compared to Those who did not.
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