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If you have to lose weight fast

20 People involved  2021年04月21日 09:05  classification : how lose weight  comment

Do you want to lose weight safely and quickly? How to do it without harming your metabolism? If you are or plan to lose weight, here are 10 suggestions!

  01 Eat more starch-free vegetables
   If you want to achieve long-term Weight loss, the best way is to achieve sustainable, long-term lifestyle changes. But sometimes due to special circumstances, we need a quick Weight loss program, an effective way is to eat a lot of vegetables.

  Vegetables are rich in nutrients, can provide a lot of fiber, and are low in calories. In addition, non-starchy vegetables have high moisture content. Eating these vegetables can replenish moisture and achieve the perfect combination of moisturizing and weight loss. Starchy vegetables (such as potatoes) and processed whole-wheat bread are usually recommended foods in moderation because they provide a lot of nutrients, fiber, and carbohydrates. However, when you want to lose weight, high carbohydrate intake is not advisable. Because when the body stores excess carbohydrates, it stores a lot of water, and starch-free vegetables can provide fiber and do not need to store a lot of water.

   Therefore, if you plan to exercise to lose weight, you can replace starchy vegetables with non-starchy vegetables one week before the start of exercise to reduce the weight of water in the body. Our common starchless vegetables are asparagus, peppers, broccoli, cauliflower, mushrooms, spinach, cucumbers and so on. In fact, replacing starchy vegetables with non-starchy vegetables is not only good for weight loss, but also good for everyone's health.

  02 Reduce salt intake
   Another way to help lose weight is to reduce salt intake. Sodium causes the body to store too much water, so a high-salt diet may cause the body to store too much water. Therefore, if you are eager to lose weight, try to reduce your salt intake, including putting less salt in your daily diet, avoiding processed or packaged foods with high salt content, and reducing eating out.

   Avoiding salt intake does not mean that your food is bland and tasteless. You can try different spices, such as adding fresh coriander or cumin when grilling, or you can buy some mixed spices from the market to help the food add flavor. At the same time, when buying food, you should read the ingredient list to make sure that no salt is added. We know that it is difficult to completely give up salt, but a salt-free or low-salt diet can help achieve weight loss goals.

  03 Drink plenty of water before meals
   When you want to lose weight quickly, especially to reduce the weight of water, drinking more water before meals seems to form a paradox, but maintaining water is an important step to lose weight. Because people often mistake hunger and thirst for hunger, keeping hydrated can make us feel real hunger, not hunger and thirst. At the same time, keeping the body adequately hydrated is also easy to be healthy.

   Drinking a glass of water before meals has been proven to reduce food intake during meals and also promote digestion without causing bloat. Therefore, it is recommended to carry a water bottle with you and drink more than eight glasses of water a day; stay away from sugary drinks, such as soda, fruit juice, or sugary coffee or tea; you can put lemon slices or other chopped fruits in the water to increase the taste .

  04 Avoid eating foods that produce gas
   How to lose weight quickly and reduce bloating? The answer is to avoid gas-producing foods.

  When you chew gum, you will more or less enclose air in the gum. As you chew, you will swallow some air, and the air trapped in your body will make you feel bloated. Soda water or sugar-free soda water usually contains gaseous sugar or sugar alcohol, and they are carbonated drinks, those bubbles trapped in the liquid can also make you feel bloated.

   Everyone reacts differently when digesting these gas-producing foods, but if you want to lose weight, it is best to avoid gas-producing foods, such as beans and cruciferous vegetables. It is recommended to choose lean protein like chicken and fish. If you are a vegetarian, you can choose a small amount of nuts and protein seeds with non-gas-producing vegetables such as asparagus, spinach, and cucumber.

  05 Give up processing or packaging food
  How comfortable it is to eat potato chips on the sofa, but processed or packaged foods usually contain more salt, sugar and refined carbohydrates. When you want to lose weight fast, you should avoid packaged foods. Combining what we said earlier, it is recommended to use starch-free vegetables, unprocessed whole grains, lean protein and healthy fats to make your dishes, and use spices instead of salt for flavoring.

  Using agricultural products and protein to replace French fries and granola bars requires some methods, such as:

   use carrot sticks and hard-boiled eggs as snacks;

   use an apple and some raw almonds as a snack;

   Use romaine lettuce, tomatoes, diced peppers, brown rice, shredded chicken and avocado for lunch;

   Salmon, grilled broccoli, and spinach salad seasoned with quinoa, lemon and dill for dinner.

  06 Get enough protein
   When losing weight, even if you reduce calorie intake, you must ensure protein intake. Protein is the key to maintaining a sense of fullness. Studies have shown that eating a high-protein breakfast can help you reduce your calorie intake throughout the day while maintaining sufficient energy.

   During weight loss, protein is important for maintaining muscle mass. If you reduce your calorie intake drastically and you lose too much weight, your muscles will be affected. The body extracts energy from tissues such as muscles and organs, and the body also slows down the metabolism to save energy. This is why fast weight loss with strict dietary restrictions is unhealthy in the long run.

   Adequate intake of protein every day is very important for short-term and long-term weight loss, as well as maintaining muscle mass and normal metabolism throughout the weight loss period. Therefore, make sure to consume enough protein at each meal, such as chicken breast, fish, seafood, etc. If you eat snacks, you can eat 2 eggs, 1/4 cup of nuts, 3/4 cup of yogurt or cheese to meet protein requirements, maintain a sense of fullness, and lose weight.

  07 Sufficient sleep
   At least seven hours of sleep every night, regular work and rest. Why is this? Have you noticed that when you are exhausted, you start to crave food or eat while doing the things at hand? When sleep is not enough, hormones will be out of balance. In the absence of sleep, the hormones of craving food will rise, which can lead to weight gain. When you are well rested, it is much easier to make healthy decisions and maintain a normal diet.

  08 Dinner should be light
  Studies have shown that eating late may affect the effectiveness of weight loss, but this is often the time of day that is most susceptible to food temptations. For many people, going to the refrigerator late at night to find food may cause weight loss. If you have a healthy diet plan in the morning, but you may lose your motivation to lose weight at the end of the day, you will end up with a big takeaway order. Therefore, this problem can be solved by planning dinner in advance. If you really want to eat at night, ask yourself if you are really hungry, or if you are eating because of habit or boredom. If you are really hungry, you can choose foods that are rich in nutrients and low in calories.

  09 Fitness
  High-intensity interval training (HIIT) is a good way to train muscles without the need for hours in the gym. Go all out in a short time, then slow down and recover. Jog or sprint for 30 seconds, then rest for a minute or two, then repeat. A short burst of high-intensity exercise can maintain the heart rate while increasing muscles.

   Focus on aerobic exercise, such as running or biking, which has great benefits for heart health, but weight training is also required to ensure muscle growth.

  10 Consult a professional nutritionist
   Fast weight loss is usually water loss. In good situations, it can help you lose a few kilograms; in bad situations, it can make you feel weak and tired, and cause illness. Before you start a Fast weight loss program, consider the possible impact on your physical and mental health. If you encounter any problems, you must take the initiative to consult a professional nutritionist. Professional advice is very necessary.

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