15 Amazing Steps for Losing weight Fast Naturaully and Permenantly
People talking about losing weight fast usually means losing excess water. The figure on the scale becomes more attractive, of course, but after a period of time, this “weight loss” will lead to nothing. Our article reveals tricks that will help you lose weight, and you can do it without so much effort and harm your health.
1. Choose quantity over quality.
We lose weight when we create a calorie deficit. However, reducing your daily calorie intake is not enough - you need to balance proteins, fats, and carbohydrates to achieve healthy, high-quality weight loss. Prioritize “complex” carbohydrates, healthy fats, and high-protein foods rather than simply cutting down on portions of unhealthy foods.
2. A food diary is helpful.
It may seem annoying, but by writing down everything you eat in one day, you can gauge how much of your diet contains junk food and unhealthy snacks. Analyze when you are most susceptible to “grabbing” something more. It helps reduce the source of empty calories.
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3. Focus on plant-based foods
A 20-year study showed that people who ate more whole grains than refined ones, ate more fruit and vegetables than sweets, and preferred tea and coffee to sweeten drinks and juices gained less weight in the long run. The fact is that such a diet is high in fiber, which slows down the digestive process and optimizes nutrient intake during meals.
4. Favor foods with a low glycaemic index
The glycaemic index shows how fast sugar from food enters the bloodstream and how food digests slowly. Foods with a glycemic load of less than 55 (such as green vegetables, most fruits, raw carrots, beans, chickpeas, lentils, and breakfast bran) allow the metabolism to work at a more stable pace, which can have a positive effect on weight loss. Foods with a glycemic index greater than 70 (potatoes, white bread, and rice) potentially slow down your metabolism, which can cause weight loss more difficult.
5. The art of small steps
The best way to let things slide and never get in shape is to change your diet drastically, start exercising every day or eliminate carbs from your diet. You won’t be able to hold out for long if you torture yourself like that. Give up your bad habits gradually: for example, in the first stop drinking sweet tea and coffee, in the second week replace white bread with wholemeal bread, and so on.
6. Don’t skip meals
Eating regularly throughout the day improves blood sugar levels. These bumps just happen when you eat a lot on an empty stomach.
7. Get protein without excess fat
Dietary protein is one of the most convenient tools in your weight loss arsenal, in part because we consume more energy digesting protein than digesting carbohydrates and fats. However, a protein source in the diet often contains a lot of fat, which significantly increases the caloric value of the meal. Give preference to protein sources such as white fish, chicken breast, and low-fat dairy products, (Greek yogurt, cheese, and cottage cheese).
8. Combine protein and sweets
When you combine carbs (like toast) with protein (yogurt) and/or healthy fat (peanut butter),it slows down digestion, making you feel better than eating carbs.9. Choose carbs that are high in fiber
Fiber slows down the rate at which your body digests calories from carbohydrates. It makes you feel more satiated and maintains more stable blood sugar levels. Give preference to whole-grain bread and fruit.
10. Drink more water
Hunger and thirst are often confused. As a rule, drink a glass of water 15 to 20 minutes before a meal: this will allow you to eat less, as the volume of the stomach will determine the amount of water. Aim to drink 8 glasses of pure water per day (you should increase your intake on hot days or training days).
11. cut out alcohol
First, alcohol is bad for you, and second, it is very caloric (especially when it comes to sweet cocktails in a bar). Thirdly, you will surely choose an even more calorie-dense and harmful snack than an alcoholic drink.
12. Control your stress
Most people have a an unhealthy habit of ‘hoarding’ stress.I t is because cortisol, the stress hormone, whets the appetite for sweet, fatty foods. There are many more pleasant and healthy ways to do so to cope with a stressful situation.
13. Sleep long at Night
We link it to lack of sleep to a slower metabolism. Lack of sleep causes your blood level of leptin, the satiety hormone, to drop. So if you don’t sleep well during the night, you will eat much more unhealthy, fatty, and calorie-dense foods the next day.
14. Exercise
It is cliched, but powerful advice. Don’t wait for a miracle with just one session: you will notice the actual results of your exercises after a few months of regular exercise. Sports have a practical effect on the organism: they improve your cardiovascular health, flexibility, and endurance.
15. Have sex
Besides the fact that sex is an exercise, it also increases the production of the neurotransmitters serotonin and dopamine, which naturally reduces your cravings.
Very interesting
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