How To Lose weight: Short Tips For Fast Weight Loss In 2021
Slimline and good shape are what many strive for, regardless of gender or age. “How to lose weight?” is the question we most often hear from people who are struggling with excess weight, and the solutions are often incomplete and the results poor.
But healthy weight loss is a process that should be approached thoroughly, keeping in mind that the most important thing is to preserve health, avoid injuries and prevent the rapid return of lost weight.
Prerequisites for healthy weight loss are proper nutrition, tailored training and quality rest, and only if all three parameters are met, the results will be noticeable. With this guide, learn how to lose weight and never have problems with excess weight again.
Little secrets of healthy eating (tips & tricks)
Plan meals at least a day in advance – to avoid longer periods without food and starvation keep a diet diary – this way you will be aware of both the quality and quantity of food you eat during the day.
If you work in the office, bring food in containers – this way you will avoid ordering delivery or meals of dubious quality from the canteen
Do not skip meals – the goal is to speed up metabolism, and this is exactly what is achieved with regular meals every 2-3 hours. it is optimal to eat at least 5 meals a day – 3 main meals and 2 snacks. Regular meals speed up metabolism and fat burning.
Eat dinner 2 hours before bed – forget about the “do not eat after 6 pm” because this only applies to those who go to bed at 8 pm. You must not leave the body without food for hours because it then begins to break down muscle tissue for food
Use olive oil for salad, not for baking – it does not tolerate high temperatures. Use coconut oil for baking make your own protein and energy bars
Don’t overdo it with nuts because they are high in calories – combine good fats with lean cheese for dinner, the measure for a nut meal is a handful
Moderately salt food – foods have a certain amount of salt in them, so additional salting is often not necessary
Make sure you eat as many vitamins, minerals and healthy fats as possible – they maintain the health and normal functioning of the body
Never add food – have a measure in the food you eat because you will be able to control your weight by controlling your meal
Drink 200 ml of lukewarm water before a meal – the water will saturate you and fill your stomach so you will eat less
Skipping meals will slow down weight loss – by slowing down the metabolism, it also slows down the consumption of calories and thus fat, starvation causes a yo-yo affect – the food you ingest will be stored in fat reserves. Eat every 2.5-3 hours – regular meals activate metabolism
Always eat at the table, not in front of the TV or in bed – you need to have control over the amount of food you eat
Always have a bottle of water with you – drink regularly and do not allow an hour to pass without ingesting at least 200 ml of liquid
If you are away from home for a long time, take it in a bag of nuts so that you are not tempted to go to the bakery – the biggest dangers to your diet are unpreparedness and lack of meal planning.
Read product declarations – you will return many products to the shelf afterwards
Allow yourself a cheat meal one day a week – for one meal a week eat some “forbidden” food that you really like, cheat meal is ONE meal and does not mean that you can eat illegal foods all-day
What to eat?
Be sure to eat breakfast – breakfast gives you energy for the activities that follow. Let it be plentiful and composed of quality foods.
Start the day with warm unsweetened lemonade – lemonade has a number of health benefits
Drink at least 2 litres of fluid a day – fluid includes water, unsweetened natural juices and teas, coffee and the like.
Eat vegetables at least once a day – vegetables are full of fibre that speeds up digestion, cleanses the body and stimulates metabolism
Eat fish at least once a week – fish is rich in protein and healthy fats that keep you healthy and promote weight loss. For dinner, eat protein and healthy fats – you don’t need carbs during sleep.
Good sources of protein are: white meat, fish, dairy products and eggs, so always get them on time
Good sources of healthy fats are nuts, flaxseed oil, Chia seeds and fish like salmon
Quality carbohydrates are found in cereals, rice, pumpkin and sweet potatoes – they are slow to digest and give a longer feeling of satiety
Coconut oil is an excellent choice for baking – coconut oil tolerates high temperatures very well, so it is suitable for baking because it does not change its properties
Drink 1 tablespoon of psyllium (fibre) daily – speeds up digestion and prolongs the feeling of satiety and speeds up metabolism and promotes weight loss
Use turmeric as a spice – curcumin (the main ingredient of turmeric) has strong antioxidant, anti-inflammatory, antiviral, antibacterial and anticarcinogenic effects.
Include cinnamon in your daily diet – an antioxidant that protects the heart lowers cholesterol, promotes weight loss and improves overall health
Use herbs – parsley, basil, rosemary, iris, bay leaf, chives… have positive effects on health and give food an extra flavour
Young, lean cheese is a great source of protein – a great choice for the last meal of the day
Eat quality and less fatty parts of red meat – red meat is rich in fats, but also amino acids, so by choosing less fatty parts you do well
Citrus fruits (orange, lemon, grapefruit) are an excellent source of vitamin C that protects your health – one meal a day (in the first part of the day) should be some citrus
Drink at least 2 dl of green tea every day – green tea has a number of antioxidant effects and improves weight loss
Eat carbs for breakfast and around workouts (before and after) – to consume them throughout the day, not to turn them into fat
Try eating fresh fruits and vegetables – it has better nutritional value than frozen
Flax seeds are an excellent source of healthy fats – buy whole, and grind them just before consumption
Eat fibre-rich foods every day – you’ll find fibre in fruits and vegetables
Fibre speeds up digestion and promotes weight loss
Protein powders are a great choice for a post-workout meal – they quickly deliver food to your muscles and allow for regeneration and recovery
Protein powders always stir in water – milk boosts the caloric value of protein
Drink fluids regularly during training, often in small sips – you need to be hydrated enough for your body to function normally because you lose water through sweating
Use superfoods because they are good for your health – they are full of vitamins, minerals, healthy fats that maintain your health and help you lose weight
Eat protein at every meal – protein is important for muscle recovery and growth and it is important to eat it at every meal
Eggs are great for breakfast – combine them in countless ways, and if possible buy homemade