“What to do to lose weight fast?” We know the answer to this question! Here are quick weight loss tactics …
If you want to put an end to the changing living conditions, the confusion of finding healthy food and dietary recommendations that come out of every head, you should read this article.
What are the fast slimming ways?
You will renew yourself, apply the art of nutrition in your body and feel the changes quickly thanks to the scientific tips that are applied in the diet nutrition education system and have significant results.
You can increase the quality of your regular exercise by creating an oxygenated environment in the body. In this way, you can have the chance to look much thinner than if you lose weight. Here, 250 ml every 20 minutes during exercise. Drinking water will help you exercise longer. Remember, it is enough to breathe with plenty of water and nose. In order to lose weight fast, I recommend you not to forget that afternoon meal is the healthiest alternative.
How many meals should I eat to lose weight fast?
Generally, the rule that individuals hear and try to apply to lose weight is the 6 meal rule. However, healthy individuals never need 6 meals. Because eating frequently suppresses some hormones, especially leptin, which is the satiety hormone, and creates an extraordinary imbalance in the body’s insulin balance, revealing the urge to eat. The number of meals for a balanced diet is generally 4. You can lose weight fast with breakfast, lunch, afternoon and dinner. If you take care to eat at least 3 hours, maximum 6 hours between meals, your metabolism is regulated and the body accelerates weight loss by establishing energy balance.
Does drinking too much water help you to lose weight?
I would like to explain to you one more diet lie that you hear all the time. Even if a very fat person eats a healthy diet, he cannot lose weight by drinking too much water a day. The aim of drinking water is to maintain body balance and to maintain the environment required for your body to function. It is enough to drink 8 glasses of water a day. But, if you want to increase fat burning, I suggest you drink at least 13 glasses of water. You can drink a maximum of 2 tea cups of black tea a day in order not to decrease your body resistance while losing weight. For the continuity of our metabolic movements, I recommend you to drink a maximum of 5 cups of green tea. Here is another key point! Do not believe some people who say don’t drink coffee. Drinking up to 4 cups of filtered coffee a day will accelerate your weight loss. The ingredients called cafeol and cagetol will help you lose a healthy weight.
Suggestion: You should drink these drinks at least 1 hour after the meal. Thus, their nutritional value is not lost.
Walking is one of the efficient ways to lose weight.
The biggest mistake many people make when losing weight is to take fast walks. If you want to keep your weight gain while you want to lose weight and you want to look slimmer, prefer walking at a slow pace. With a slow paced long walk, you will burn 70 percent more fat than a normal exercise. I suggest you walk on the treadmill for at least 4.0 to 5.2 levels for at least 70 minutes. With the help of your healthy diet, you will easily get rid of the fat doing physical activity 4 times a week.
Use your oxygen well and lose more weight
If you want your fat mass to burn while exercising, you should definitely develop a technique that will provide plenty of oxygen. The easiest way to do this is to just breathe through the nose during exercise.
Eat no more than 15 pistachios
What you eat with snacks becomes important in losing weight. Pistachio, which is an excellent source of copper and manganese in 1 snack, is one of the rare foods that can easily reach satisfaction even with such little food.
Another effective suggestion for weight loss is to reduce salt!
One of the most important mistakes in nutrition is to use too much salt in meals. Many people add salt to foods, thinking that their salt needs are coming, contrary to popular belief. In fact, you can meet your daily salt intake with food. Remember, 1 gram of salt is about 200-250 ml in the body. holds water.
Eating high protein at noon and vegetables in the evening speeds up your weight loss.
When we look at those who lose weight, we usually see that they eat vegetables both at noon and in the evening. Often, they try to achieve success by eating two protein-rich meals. But if you eat vegetables in two meals, there will be fatigue, loss of hair and eyebrows and decrease in attention after a short time, while the weight loss process pauses after 3–5 weeks. Do not do this! If you eat two meals with only meat and its varieties, which are rich in protein, your weight loss will be slightly more than vegetables. Eat vegetables, yoghurt, bread and salad at noon, and fish / chicken and bread as much as a palm in the evening.
Eating different foods for breakfast each day increases the speed of weight loss
In studies conducted, eating different foods both removes the monotony and enables the consumption of all popular foods. But researchers have proven that different foods have different benefits beyond these two moods. Unfortunately, consuming the same foods all the time does not cause weight loss. This variety, which you can make in just one meal, will play a key role in losing weight fast.
“It works if I drink water!” If you say, have your metabolic rate measured.
You are constantly on a diet but you cannot lose weight… You eat the same meals as other members of your family, but you are the only weight gain among them and you think that everything you eat comes back as excess weight. The way to get out of this situation is to find out the real speed of your metabolism first.
The ideal diet should be planned according to your metabolic rate.
In order to achieve weight loss in an ideal way, the nutrition of the individual should be planned according to the ‘Basal Metabolic Rate’. Basal Metabolic Rate (BMR); It means the energy spent on the maintenance of basic metabolic events (such as respiratory, circulation, gastrointestinal activities, muscle tone, body temperature) under basal conditions and for the maintenance of functions of various organs (kidney, liver and endocrine glands). If the person is fed below BMR, water and muscle loss occurs instead of ideal fat loss, which causes the person to lose weight in an unhealthy way, thus decreasing the quality of life day by day. Weight gain is inevitable for people who are weakened in this way.
You may not be able to lose weight even if you are constantly on a diet.
People who constantly diet, try to control their weight, but believe that they are constantly gaining weight are actually unaware that their metabolic rate is slow. Everyone’s metabolism is different. Here, among the factors that determine the metabolic rate; Age, gender, body weight, body size and composition, hormones, diseases, menopause, various medications used, diet and physical activity play a major role. Therefore, the person should have their metabolic rate measured before losing weight. In many centers, metabolic rate is calculated by formulating in body analysis devices. However, this may not show the exact metabolic rate. There may be a calculation error of up to 500 calories. By applying the latest technology in our hospital, the actual metabolic rate of the person is measured without any margin of error.
It should not be forgotten that; if the person is fed in accordance with his metabolism; It loses fat instead of muscle and water, regains its ideal weight, provides even better body functions and brings the quality of life closer to perfection.
Have your metabolic rate measured in 15 minutes and your diet will be planned.
In order to measure the basal metabolic rate, the patient is asked to fast for at least 8 hours and wear comfortable clothes. Before starting the measurement, the person lies on a bed and rests for 10 minutes. At the end of this period, his heart rate slows down and he takes a rest. After wearing a special mask, the person is asked to breathe normally for 15 minutes. Depending on the person’s average oxygen consumption, breathing amount, breathing frequency and average oxygen density, the metabolic rate is measured in the most accurate way. Thus, data about whether the person’s metabolism works fast or slow is obtained. The nutrition program of the person is adjusted according to the reached metabolic rate. If the metabolic rate is slow, accelerating methods are recommended. If the person adheres to the given nutrition program, it is definitely possible to reach his ideal weight.
What Are The Fast Weight Loss Methods?
There are more than one way to lose weight, of course, and the recommendations change and renew day by day. We have compiled the most important ones for you. Don’t say “cliché” or “out of date”, listen.
- 1- Pay attention to your intestines
There are many books on diet and intestines on the market, take advantage. Scientific research, which has exploded in recent years, shows that diets and supplements do not have the upper hand in manipulating our microbiomes. So your digestive system is one of the most important parts of this business, attention.
- 2- Approach weight loss like a job
According to Tara Parker-Pope, editor of The New York Times Well blog, the strategy “Design thinking” can help engineers and entrepreneurs as well as those who are concerned about losing weight. “We have the power to refresh our minds,” says Bernard Roth of Stanford University. Roth realized in his book “The Achievement Habit” how he focused on his goal and lost 10 pounds after realizing that the only thing that prevented him from achieving his goal was his thoughts.
- 3- Let your diet suit you
Some scientists say the right weight loss method goes through a personalized, accurate diet list that goes back to your family history. Therefore, this may be the reason why you nervously want to eat even the diet list as your best friend who eats the same things goes on day by day.
- 4- Quality not quantity
The New York Times Bestseller, the author of the book “Always Hungry”, Dr. David Ludwig says that it is definitely not the way you eat too much that makes you fat. Conversely, it may be to overeat foods with high glycemic indexes, such as sugar and refined grains.
- 5- Build Muscle
Make sure your program allows you to burn fat without reducing your muscle tissue. Because as your muscles increase, the nutrients you take into your body are used better and are not converted into fat and stored.
Author: Mr. Article
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