Weight loss, being a difficult task with not so much success, creates many weird we would say, questions as, “I want to lose 10 kilos in 1 month!”, or “Can I lose 5 kilos in 1 week?”, even “I want to be able to get into my favorite dress for my groom’s wedding, so how will I be able to lose a few kilos quickly and effectively?”.
Surely, you have similar thoughts in various times of your life, finally trying various diets to succeed.
However, the issue is not how to lose weight fast, but how to lose weight fast and healthy
Nearly everyone will ask. Is there a way to do it?
Browsing in internet, you find numerous diets and eating tricks.
Diets allowing the consumption of eggs only or foods containing carbohydrates. Even diets not including food, just drinks.
First concern is how healthy are all these plans?
How many of them are safe for the organism, recommended by a nutritionist?
How dangerous can be trying an inappropriate diet?
The key question requiring answer and analysis is what “safe weight loss” means:
“How many kilos is safe to lose in 1 week?”
Definitely losing weight needs a caloric intake. The next thing to be answered is what the size of such a reduction?
How can you build a healthy and balanced diet plan providing all the necessary nutrients, helping on an increase of fat burning at the same time?
Below some important tips / information / advice furnished by experts in the field of health and nutrition.
No.1: Strong Will
Strong will means tangible results! In case of uncertainty on being ready to give up some of favorite meals (and some of bad eating habits), then any effort is useless, leading to another catastrophic failure.
For achieving personal goals, determination and will are necessary. Persistence and positive thinking. Following a reduced calorie diet is not an easy task. If someone of your friends or family circle can participate in this effort, or even inspire you, it is extremely important for achieving the specific goal.
No.2: Start and End
Before starting any diet, take a reading of your weight. Determine the start and think carefully about the goal, the end of this trip.
At this point, it’s worth mentioning that any result should be in accordance with the health rules, not endangering organism functioning (at any level).
Therefore, after the start and finish are determined, the rest is just mathematics. Calculate how many calories you should reduce daily so at the end of the month you have lost the desired weight.
However, attention! Do not forget to calculate the fluids consumed, also taking into account that many of the first kilos to be lost will be mainly fluids retained by the organism.
Certainly, a diet cannot be equally effective for everyone, since everyone starts from a different point aiming at a different goal each time.
Furthermore, each person’s body has a different behavior, function and response towards the calorie reduction.
Therefore, to be able to win this “race”, you will have to find your own personal balance. Which meal of the day do you consider necessary.
Which hours it’s easier to eat because of your job.
How much you plan to exercise per week and at which hours.
What time you go to bed.
What kind of food do you like (and enjoy) eating.
What foods would not want to give up (even in limited quantity)
Everything of the above placed in an order help to organize a daily diet and along with an exercise program working for you.
No.4: Emphasis on Quality
There is a repeated reference on calories and numbers.
Nevertheless, the food is not just numbers, as you can consume 100 calories in a beneficial way (eating fruit) or completely useless (eating a sweet).
Therefore – in the next phase and after you have understood how many calories you should consume per day – you should make sure to “build” a proper diet plan.
This means a program obeying the number of calories allowed covering you nutritionally with the necessary nutrients and satisfying your senses.
No.5: Physical exercise
Health and weight loss can never be successful without physical exercise. Exercise (whether soft like walking or intense and anaerobic like bodybuilding or intense and aerobic like marathon) is essential for losing body fat and shaping your body.
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So make sure you exercise at least 3-4 times a week and apply exercises for your entire body.
No.6: Regular Weighing
Weighing yourself every day is as useless as never weighing yourself, as does not offer any clear information and can distract you from your goal.
The ideal way to control your body weight is to take a weight reading once a week, always on same day and at same time.
Before breakfast is a good time to weigh yourself and have more results for the real evolution of your weight.
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However, be careful though. It is very likely that you will see an increase in your weight between weeks (even if you have not changed anything in your diet).
Do not be discouraged. It is completely normal and if you continue your effort normally your weight will decrease again (as usually these 1-2 kilos are due to fluid retention).
It helps a lot to write down your weight measurements in a notebook. This way you will be able to have a better “picture” of your weight development at any time, as well as any fluctuations to understand where they are due.
No.7: Put an order at meals
Put your meals in order. It is important to have a specific schedule in your food and not to leave your meals to chance. Three main meals and two small snacks are the ideal number of meals so that you are full of energy all day, not hungry and not thinking about food.
Both the timing of the meals and the type and quantity of them should be predetermined in order to avoid “bad choices” at the last minute.
Advice. Do not let your hunger guide you to WHAT and HOW MUCH you will eat. Having planned your meals for the day leaves no room for your stomach to decide and the greed of the moment how many calories to consume and whether they will be beneficial for your organism.
No.8: One treat per day
Give yourself the joy of eating a small snack of your choice every day, a treat to soothe the feeling of instant craving, but will also stimulate your psychology.
Just make sure you eat this snack about halfway between 2 large meals, breakfast / lunch or lunch / dinner.
This way you will keep your blood sugar levels stable and you will quench your hunger until the next main meal.
No.9: Eat Potatoes
Everyone thinks that potatoes are one of the top enemies for weight loss. A huge error.
According to scientific studies, potatoes provide the body with a good amount of vitamin C maintain healthy cholesterol levels in the blood and strengthen the immune system.
They also provide significant amounts of energy and fight the feeling of hunger effectively.
Especially the “colored” potatoes are richer in polyphenols and valuable antioxidants providing – among other things – strong anti-cancer action as well.
Finally, promote a healthy body weight (especially the purple potatoes).