How to lose weight quickly and safely?
Losing 2 to 3 kilograms in a week is something that some may think is very difficult and dangerous as well.
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| How to lose weight quickly and safely |
But losing weight within a week can be safe if you follow these steps that we will mention to you in this article, which really depend on activating and accelerating the metabolism in your body, making you more active and energetic, and motivating your body to lose weight quickly.
The method of eating fewer calories, which burns the body, is the best way to lose weight quickly.
Especially since many of us eat snacks that are poor in nutrients and very rich in calories, which makes weight gain despite the small amount of food, in addition to drinks packed with sugar and calories, sweetened and bleached coffee and others.
If you want to lose excess weight quickly, then you must choose foods carefully and carefully and make sure that the quantities are appropriate, and follow these tips and enjoy less weight within a week:
1. Eat a lot of vegetables:
Make half of your meal vegetables like this and simply get a healthy meal with fewer calories.
2. Breakfast:
All meals are important, but breakfast is the main meal that helps you start your day with activity and makes you feel full, as well as avoiding food cravings.
Make sure to eat between 400 and 500 calories for breakfast, including lean protein, such as eggs and Greek yogurt, raw nuts and butter, fiber from vegetables and fruits, or 100 grams of whole grains.
Starting your day with a mixture of nutrients that help stabilize blood sugar will help you a lot during your weight loss journey.
3. Have coffee in the morning:
Having a cup of caffeinated coffee at the beginning of the day reduces bloating and diuresis naturally. It is also an excellent source of antioxidants that protect cells from damage.
A cup of herbal tea such as dandelion and fennel seeds also has a wonderful effect on your metabolism as green tea can burn about 70 extra calories in 24 hours.
4. Avoid sweetened drinks:
In addition to not feeling full in the same way that we feel when eating, juices, caramelized coffee, and other drinks are packed with calories that will be difficult to eliminate, as well as make you hungry and push you to eat more foods..
5. Keep a set of weights:
Doing strength exercises to build muscle and get rid of fat and calories during the day is very important, so make sure to do these exercises daily to speed up the process of losing weight and get stronger results within a week.
Try some push-ups and weight-bearing exercises at least 3 times a week.
6. Eat spicy foods:
Spicy and spicy foods slightly raise the hormone adrenaline, which increases the body's ability to burn calories. Hot peppers also help you eat more slowly, which makes you more alert to your state of fullness. Other great options besides chili are ginger and turmeric.
7. sleep:
There is a lot of research that shows that sleeping for 7 hours at night speeds up the metabolism and helps burn fat, so when you stay up more during the night, you will feel more hungry and eat and reduce the chance of your body to burn fat, so it is preferable to go to bed early if you want to lose weight.
8. Record the foods you eat:
Studies show that people who record everything they eat can better control the weight loss process and maintain an ideal weight for a long time. Use a special notebook to record everything you have eaten, which will prevent you from forgetting and make you stop when you get the exact amount of calories for the day. So you will eat more consciously.
9. Walking:
Walking during the evening in particular is very beneficial because the metabolism slows down at the end of the day. 30 minutes of aerobic exercise before dinner increases your metabolic rate and may keep it elevated for another two to three hours even after you've stopped moving. In addition, walking will help you relax after a meal.
10. Don't skip the main meals.
Skipping meals will not lead to faster weight loss, so if you are short on time, you can prepare nutritious snacks in advance such as a piece of fruit with a little peanut butter to prevent you from being very hungry and thus eating more at the next meal.
Also, going for long periods without food can slow your metabolism and cause you to eat more.
Make it a goal to eat three main meals and two snacks each day while counting the calories for the meals so that you do not exceed the specified amount.
11. Eat foods rich in water:
Certainly, eating a lot of water helps to get rid of bloating, but you should also eat foods that contain a high percentage of water, such as cucumber, watermelon, lettuce, asparagus, pineapple, cranberries and others. All of these foods contain wonderful diuretic properties that help you feel full for a long time due to their high content. with fibres.
Also, drinking a lot of water gives you a healthy look And flawless skin.
12. Eat foods rich in minerals:
Potassium, magnesium, and calcium can help act as an anti-flatulant.
Therefore, focus on eating potassium-rich foods such as leafy green vegetables, orange foods such as oranges, carrots, sweet potatoes, bananas, tomatoes, and solid vegetables such as cauliflower.
13. Snack:
You may not be able to resist some tempting foods such as chocolate and sweets, and desire and deprivation push you to indulge in eating large quantities of them, so you can put an end to this by eating a snack that you crave at a rate of 200 calories per day if you feel the desire to do so, which will make you feel comfortable and help you to continue with your diet, so allow yourself Breathe a little and eat as little as you like, and make your diet flexible and comfortable, not a means of torture and punishment.
14. Look at food labels:
In the end, losing weight requires some change in eating behavior and healthy habits, and forming new healthy habits so you can make some smart transformations in food choices by researching their ingredients and the amount of calories, fat and sugar in them to find good foods and eat them without having to do much effort Especially with the spread of nutrition companies and nutritional awareness and the presence of labels explaining the ingredients of food on all food items.
Ignore medications and appetite suppressants:
There are hundreds of weight loss and appetite suppressant products that tempt those who have given up on losing weight.
Do not allow despair to make you try these things and avoid these fads that may be harmful beyond your imagination.
Get rid of toxins with proper and healthy food and be patient and will.
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