How to lose weight quickly – methods, methods, exercises, effects [WE EXPLAIN]

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A slim figure is a dream of many people. Fighting excess kilos is not easy – the whole process is usually long and time-consuming. So let’s get to know the ways you can lose weight faster, but with common and safe sense. Below you will learn the appropriate practices that will help you lose weight safely and quickly.

Losing weight – how to do it right?

Are you wondering how to lose weight quickly? Unfortunately, there is no one magic method that would allow you to get rid of extra pounds without any effort. You need to motivate yourself to follow the right diet and exercise – these are key complementary factors without which losing weight will not bring the desired results. However, by following the tips below, you can reduce body fat in less time.

How To Lose Weight Fast – 3 Easy Steps

There are many different ways to lose weight quickly. Some of them bring the desired effect, the other, unfortunately, not. It happens that the diet plans you use make you feel hungry or dissatisfied. These are the main reasons why you may find it difficult to stick to a certain diet.

However, not all diets have this effect. Low-carb diets are effective for weight loss and may be easier to follow than other diets. Here’s a 3-step weight loss plan that uses a low-carb diet and aims to:

1. significantly reduce appetite,
2. cause rapid weight loss,
3. improve the metabolic process.

1. Also read: What is effective weight loss?

How to lose weight quickly – limit carbohydrates

The most important part is limiting the amount of sugar and carbohydrates you eat. When you do this, your hunger levels go down and you consume fewer calories and most importantly you stay on. Instead of burning carbohydrates for energy, your body now begins to burn stored fat as energy.

Another benefit of reducing carbohydrates is that it lowers insulin levels and your kidneys throw out excess sodium and water. Thanks to this, you get rid of unnecessary water stored in the body and flatulence.

According to some nutritionists, it happens that in the first week of eating in this way you will lose up to 4,5 kg – sometimes more. This weight loss includes both body fat and water weight.

One study in obese women found that a very low-carbohydrate diet was more effective than a low-fat diet for short-term weight loss.

Research also suggests that a low-carbohydrate diet can reduce your appetite, which can lead you to eat fewer calories without feeling hungry. Put simply, reducing the amount of carbohydrate intake can lead to quick and easy weight loss.

It is much better to rely on amino acids that support the building of muscle tissue and help reduce body fat. Try for example OstroVit Taurine powder.

1. Also check: An excess of fast carbohydrates harms a woman’s heart

How to lose weight quickly – add protein, healthy fats and vegetables to your diet

Each of your meals should contain a source of protein, healthy fat, and low-carbohydrate vegetables. As a rule, try to eat up to three meals a day. If you get hungry this afternoon, add a fourth meal. Designing meals in this way should bring your carbohydrate intake down to about 20-50 grams per day.

Protein – Eating a lot of protein is an essential part of your weight reduction plan. Evidence suggests that consuming a lot of protein can increase your caloric expenditure by 80-100 calories a day.

High-protein diets can also reduce appetite and obsessive thoughts about eating by up to 60%, the urge to snack late at night by half. In one study, people on a high-protein diet ate 441 fewer calories a day.

Healthy sources of protein include:

1. meat: chicken and lamb,
2. fish and seafood: salmon, trout and shrimp,
3. eggs: whole eggs with yolk,
4. vegetable proteins: beans, legumes and soybeans.

Low carb vegetables – wLow-carb vegetables are nutrient-rich and you can eat very large amounts without going over 20-50 grams of carbohydrate per day.

A diet based primarily on lean protein sources and vegetables contains beneficial fiber, vitamins and minerals needed for optimal health.

Many vegetables are low in carbohydrates, including:

1. broccoli
2. cauliflower,
3. spinach,
4. tomatoes,
5. kale,
6. Bruxelles,
7. cabbage,
8. chard,
9. lettuce,
10. cucumber.

Healthy fats – Don’t be afraid to eat healthy fats. Trying to use low carbohydrate and fat at the same time can make it very difficult to stick to your diet.

Sources of healthy fats include:

1. olive oil,
2. coconut oil,
3. avocado oil,
4. butter.
5. The editorial board recommends: Too much unhealthy fats can make aggression worse

How to lose weight quickly – engage in physical activity

Physical activity, in addition to having a positive effect on your figure, will also improve the efficiency and functioning of your entire body. By exercising, you will burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight. We recommend, for example, jumping rope. If you do not have a skipping rope, buy the OstroVit metal skipping rope with regulation at Medonet Market. Various colors are available.

Research on low-carbohydrate diets shows that by being physically active, you can build some muscle mass while losing significant amounts of body fat.

If possible, try to engage in any form of physical activity (cardio exercise such as walking, running, jogging, cycling or swimming will be sufficient) three to four times a week.

To lose weight quickly, it is worth using special exercise bands. At Medonet Market you can buy, for example, a set of OstroVit training bands or an Expander training resistance band.

1. See: The level of physical activity stored in genes

Derogations from carbohydrates – can you?

If your body needs it, you can eat more carbohydrates one day in a week – it could be Saturday, for example.

It’s important to stick to healthy carbohydrate sources like oats, rice, and quinoa (order fresh quinoa in 500 g or 1 kg packaging at Medonet Market), potatoes, sweet potatoes and fruit. If you must eat a “cheat meal” and eat something unhealthy, do it that day.

Limit it to one day in a week. But remember, if you don’t cut back on your carbohydrate intake enough, you may not experience a rapid weight loss.

1. Also check: Physical activity more important than body weight

10 tips for losing weight quickly

Here are 10 more tips to lose weight faster:

1. eat a high-protein breakfast – eating a high-protein breakfast can reduce your appetite and caloric intake throughout the day,
2. avoid sugary drinks and artificial fruit juices – these are some of the most fattening things you can introduce into your body,
3. drink water before meals – one study found that drinking water half an hour before a meal increased weight loss by 44% in 3 months
4. choose weight loss-friendly foods – some foods are better for losing weight than others,
5. eat large amounts of fiber – research shows that soluble fiber can promote weight loss
6. drink coffee or tea – caffeine increases metabolism by 3-11%,
7. base your diet on wholesome foods – they are healthier, more filling and much less likely to cause overeating than processed foods,
8. eat slowly – eating in a hurry can lead to weight gain, eating slowly makes you feel fuller
9. check your body weight every day – research shows that people who weigh themselves daily lose weight much faster and keep it for a long time,
10. take care of sleep and rest – inadequate sleep is one of the biggest risk factors for weight gain.

How to lose weight quickly – results

By following the steps above, you can lose 2 to 4,5 kg in the first week of the diet and then lose weight consistently. If you are following this diet for the first time, you can lose weight much faster. The more weight you need to lose weight, the faster you will lose it.

You may feel a bit ‘weird’ for the first few days. Your body is used to burning carbohydrates and it may take some time to get used to burning fat.

Some people experience “keto flu” or “low carbohydrate flu.” Usually ends within a few days.

After the first few days, most people report feeling very good, with even more energy than before. In addition to losing weight, a low-carb diet can improve your health in a number of ways:

1. blood sugar levels tend to drop significantly on low-carbohydrate diets,
2. triglyceride levels decline
3. LDL cholesterol levels are lowered
4. HDL cholesterol increases,
5. blood pressure improves significantly,
6. Low-carbohydrate diets can be as easy to follow as low-fat diets.

How to lose belly weight quickly?

Many people struggle with the “donut” – fatty tissue located around the abdomen. If you are wondering how to lose belly weight quickly, it is not easy at all. First of all, it should be remembered that it is impossible to reduce body fat only from the abdomen. The slimming process covers the entire body evenly, so performing exercises only for this part does not bring any visible results.

If you want to get rid of belly fat, do cardio. Go jogging, swim or choose to go cycling. You can also opt for tabata sessions. At the same time, do exercises to strengthen the abdominal muscles, thanks to which you will carve this part of the body.

Also read: Abdominal muscles – what is their role?

How To Quickly Lose Weight From Your Thighs?

The first step to burning your overall body fat is aerobic exercise. 30 minutes of exercise at least three days a week is recommended. Whether you are walking, swimming, or cycling, it’s important to choose the type of exercise you can do at moderate intensity to increase your heart rate and maximize calorie consumption.

One of the best aerobic exercises for the legs is cycling. Low intensity is especially helpful for beginners and does not put stress on the knees.

Remember, however, that reducing body fat itself can cause your legs to sag, so you need to work on your muscle tissue. Weights and rowers are effective tools for leg strengthening exercises, but you can also work effectively on your leg muscles without special equipment.

Lunges are one of the most versatile leg exercises as they strengthen your quadriceps and hamstrings while thinning your inner thighs and buttocks. Follow these steps to make the perfect getaway:

1. stand up straight. Place your hands on your hips as needed for extra balance.
2. move your right leg forward, left leg back and bend your right leg at the knee, making a 90-degree angle,
3. to prevent injuries, make sure your right knee does not protrude beyond your ankle.
4. press your weight to your heels
5. press back to the starting position,
6. Do the exercise 10 times and then swap the leg.

Exercise is the most effective way to strengthen your leg muscles, but you also need to fight fat cells from the inside out.

Reducing the amount of calories consumed is the first step to take as your body will naturally use excess fat as another source of energy. Use your calories as your budget – try to stay within your budget most days of the week.

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