If you can lose up to 4.5 kilograms (10 pounds) in a
week, but it depends on your metabolism, each body is different; the plan below
is the proven method to lose weight fast no matter what type of body you have. leanbiome
Although these tips are only useful in the short term,
they can be a great start in your routine to lose weight and make real changes
in the medium and long term.
Follow these 7 steps and you will see how the extra
weight disappears quickly:
1.
Eat less carbohydrates and more lean protein in your day
Many scientific studies have shown that a diet low in
carbohydrates is a very effective way to improve your health and lose weight.
A decrease in carbohydrates in the short term
decreases the water that your body retains, as well as the swelling. This is
the reason why you will see a difference in the scale, in the mirror and in
your clothes, the morning after you started the diet.
You must make sure you consume enough lean proteins
that will help you:
·
Reduce your appetite
·
Favor satiety.
·
Decrease cravings
·
Speed up your metabolism
To take a low carb diet considers the following tips:
·
Eliminates or minimizes flour and sugars.
·
Substitute flours (tortillas, breads,
rice, potatoes) for low carbohydrate vegetables (peppers, broccoli, spinach,
chaya, lettuce, etc.)
·
Increase protein consumption (egg, lean
meats, fish, etc.)
·
Other foods that you should avoid are:
o
Sugary drinks.
o
Concentrated juices
o
Sweets.
o
Jams and honey
o
Ice creams.
o
Cakes, pastries, sweet bread and cookies.
o
Tamales, toasts and empanadas.
o
Atole and horchata
o
Fruits high in carbohydrates, such as
banana, pear, apple and mango.
Carbohydrates are important for the energy of your
body, if you do intense workouts or physical activity, you should consume
moderate carbohydrates to avoid discomfort and lack of energy.
2.
Eat whole foods and avoid junk or processed foods
Consuming whole foods is one of the fastest ways to
lose weight, without changing your eating habits. Whole foods have many
advantages over others, because:
·
They favor satiety.
·
They help to consume fewer calories.
·
Decrease cravings.
·
Improve your digestion
Make sure all your food is not processed. Whole foods
are the best, since they do not need so many additional ingredients.
So that you can lose 4.5 kilograms in a week, it
consumes cymbals:
·
With whole foods.
·
High in protein.
·
With vegetables low in carbohydrates.
·
High in water.
3.
Use these tricks to eat much less calories
When it comes to losing weight, the only thing that
can help you in the long term, and the most important factor, is the amount of
calories you consume in the day. No matter how much exercise you do, how much
water, fiber or protein you consume, if you do not use more calories than you
consume, then your body will not lose fat.
If you want to know how many calories you should
consume to lose weight, you can find internet pages that, with simple
information such as your age, gender, height and weight, will indicate the
amount of daily calories you need to reach your goals.
Here are some tips to reduce the calories you consume:
·
Count your calories and measure your
portions.
·
Eat only at the main meal times.
·
Eliminate the dressings.
·
It uses many vegetables.
·
Prefers the consumption of foods high in
lean proteins.
·
Avoid sugary drinks.
Count
your calories and measure your portions
Keep track of all the food you eat can be exhausting,
but if you use applications for your cell phone, such as MyFitnessPal, this
task will be easier and will help you to be aware of the food you eat and the
calories they contain.
Eat
only at the main meal times
Avoid eating food between meals and completely
eliminate snacks after dinner, as they only provide extra calories. If you want
to include foods between meals, you prefer high-water foods, fiber, vitamins
and minerals, such as fruits and vegetables.
Eliminate
seasonings
Dense dressings and sauces contain high amounts of
calories, and in some cases carbohydrates, which will not help you lose extra
pounds.
Use
many vegetables
Fill your plate with low-carb vegetables such as
lettuce, spinach, chaya, celery, peppers, onion, cilantro, parsley, Swiss
chard.
Prefers
the consumption of foods high in lean proteins
Foods high in protein will help you stay more
satisfied, as well as avoid cravings and speed up your metabolism. Some
examples are eggs, egg whites, chicken breast, fish, and beef steak, among
others.
Avoid
sugary drinks
Sugary drinks give you "empty" calories that
will not give you fullness, but they will provide you with many calories.
Instead, he prefers low calorie beverages such as water, tea, simple coffee,
zero-calorie beverages or sweetened sweeteners.
Another option is low-carb whey protein shakes, which
can be used as meal replacements.
4.
Perform strength, resistance and training exercises for high intensity
intervals.
The best way to burn calories is by increasing
physical activity and exercising. Exercise will not only help you burn fat and
eliminate excess water, but it will improve your appearance by toning your
muscles.
Endurance exercises, such as free weights or polymeric
exercises, can help you lose weight, as well as regular aerobic workouts.
The resistance exercise maintain muscle mass and
strength ,the reserves of carbohydrates and water bound to them, favoring that
have a better figure.
Lifting weights can benefit your metabolism and your
hormonal levels, making the process of weight loss more enjoyable for your
body. Since when performing rigorous diets, your body tends to modify the
processes of regulation, producing different levels of hormones and decreasing
your metabolism.
HIIT
Another method that has proven to be very effective is
the high-intensity interval training HIIT (High Intensity Interval Training).
Research suggests that doing 5 to 10 minutes of HIIT gives your body similar or
even greater benefits than doing five times more time in a regular workout.
The HIIT, like the exercises of weights, has the
following effects in your organis:
·
Reduce glycogen stores stored in your
liver and muscles.
·
It favors the acceleration of your
metabolism and the production of hormones that stimulate the use of fat
reserves as energy.
If you want to integrate HIIT workouts as part of your
routine, you can consider the following options:
·
Upon awakening.
·
Before, during or after your training.
·
When you get home after work or school.
·
Before sleep.
How
to perform HIIT workouts?
It is very important that the training is done with
100% of the intensity in intervals that do not exceed 30 to 60 seconds.
Examples of training sessions that you can easily
perform:
·
First option: 10 repetitions of sprints
with 20 seconds of duration and 40 seconds of rest.
·
Second option: 15 repetitions of sprints
with 15 seconds of duration and 30 seconds of rest.
·
Third option: 7 repetitions of sprints
with 30 seconds of duration and 60 seconds of rest.
·
Fourth option: 20 repetitions of sprints
with 10 seconds of duration and 20 seconds of rest.
These can be done outdoors, indoors, on a treadmill,
stationary bike, elliptical or rowing machine.
5.
Get rid of the gym and perform activities throughout the day
In addition to exercise, and to use more calories
during your day, you can increase the physical activity you do. Not only
exercise plays an important role when it comes to using the calories you
consume. The difference between an office job and a manual job can mean the use
of up to 1000 calories a day.
The difference is much more obvious when we consider
that 1000 calories represent, approximately, 90 to 120 minutes of high
intensity exercise.
Making small changes in your lifestyle can help you
burn more calories such as:
·
Walk or ride a bike to work or leave the
house.
·
Use the stairs instead of the elevator,
escalators or electric ramps.
·
Take walks outside the home.
·
Stand for longer.
·
Carry out housework.
·
Use a basket instead of a shopping cart.
6.
Perform intermittent fasting if you want to lose weight very quickly and
without complications
Intermittent fasting is a proven and effective tool to
help your body decrease the amount of fat. This tool facilitates the decrease
in the amount of calories you consume because it limits your feeding hours.
There are different forms of intermittent fasting,
such as:
·
16/8 - 16 hours of fasting and 8 hours of
feeding.
·
20/4 - 20 hours of fasting and 4 hours of
feeding.
·
5: 2 - 5 days of normal feeding and 2 days
of fasting.
·
1: 1 - Days interspersed between normal
feeding and intermittent fasting.
If you combine intermittent fasting with a calorie or
carbohydrate-restricted diet, it is recommended that you do your workouts in:
·
The days of normal feeding.
·
Your feeding hours.
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