02 Apr Lose weight fast, the keys to getting it healthy
The same doubts assail us every time summer or some important event approaches: how to lose weight fast in a week? How do I lose the extra kilos between now and the holidays?
We have two good news to give you. The first is that losing weight quickly and healthily is possible, and you can lose 4 kilos in a month. The second is that, if you psych yourself up, it’s not as hard or as difficult as you think.
But we assure you that if you start TODAY with the habits that we mention below, your body will notice it and you will feel that a miracle has taken place. But no, nothing to do with the supernatural. You will be the one who did it.
Eliminate Refined Carbohydrates
They are present in ultra-processed foods, and it is not always easy to identify which products fall into this category. Read the label. If it contains more than five different ingredients and among them are sugars, refined flours, refined vegetable oils, salt, and other additives, it is ultra-processed.
A faster way to do this is with the My Real Food app, which has a barcode reader. If the product is registered, it will inform whether it is ultra-processed or not. Some foods are easily camouflaged among healthy options due to their labeling and advertising, hence the crusade of nutritionists such as Carlos Ríos (promoter of My Real Food).
Refined carbohydrates do not contain fiber or other quality nutrients. They are easy to digest and are quickly converted to glucose, the excess of which causes high levels of insulin in the blood. This promotes fat storage in adipocytes and contributes to weight gain.
Give Prominence To Fiber
It is one of the key answers to questions about how to lose belly fat fast. Give prominence to foods rich in fiber such as whole grains, legumes, fruits, vegetables, and seeds. Vegetables such as broccoli, cauliflower, spinach, tomatoes, Brussels sprouts, lettuce, or cucumber are excellent options for their low carbohydrate content.
Fiber slows down digestion, helping you feel full for longer and avoid the bad habit of snacking on unhealthy options between meals. In fact, a study of 240 adults with metabolic syndrome showed variations of 0.6 kg between the group that followed a high-fiber diet and the one that did not.
Specifically, it is recommended to consume about 38 g per day on average in men and about 25 in women.
And Also Proteins
There are studies that show that adequate consumption can reduce cardiometabolic risk, and affects appetite and loss of weight.
Each person will have their ideal values of preferential consumption. And it is important to find a balance so as not to sin by default or by excess. But, on average, a man will need between 56 and 91 g per day and a woman between 46 and 75 g per day.
Where can you find quality protein? Some sources are as follows:
- Meat: beef, chicken, pork, and lamb.
- Fish and seafood: salmon, trout, and prawns.
- Vegetables: chickpeas and other legumes, quinoa, tempeh, and soy.
Do Not Forget About Fats
If you think that fats are prohibited in diets to lose weight and volume quickly, you are wrong. It’s about time to stop demonizing fats, with the exception of trans. Those should be banished from your diet.
Whichever plan you choose to lose weight, your body needs healthy fats like the ones you can find in olive oil or avocado. Other options, like coconut oil, should be used very sparingly because they contain high levels of saturated fat.
Water And Coffee, The Winning Drinks
A study by the Department of Physiology at the University of Granada showed that if you drink coffee half an hour before doing aerobic exercise, you will significantly increase fat burning. During the afternoon, in addition, the effects of caffeine are greater than in the morning.
Caffeine is one of the most consumed substances to improve sports performance. In fact, its intake has traditionally been closely monitored in anti-doping controls in certain disciplines, such as tennis. In addition, it is a common ingredient in sports supplements that claim to burn fat.
As for water, it is the quintessential healthy drink. There is always talk of the famous two liters, and the truth is that the National Academies of Sciences, Engineering, and Medicine of the USA determined that the intake should be about 3.7 liters in men and 2.7 liters in women. But that amount includes all the liquids in any drink, and also those contained in food (approximately 20% of the total).
Do Strength Exercises
In addition to regular cardiovascular exercise (running, swimming, cycling, etc.), a weekly routine of strength exercises that involve all muscle groups will help you a lot in your purpose. You can use your own bodyweight or opt for barbells or dumbbells. If you don’t have any, a couple of packets of rice or two full bottles of water will do the trick.
A kilo of fat does not take up the same space as a kilo of muscle. And strength training also helps you speed up your metabolism. If you are a beginner, stick to basic activities until you are sure that you copy the exercises well to maintain the correct posture and not injure yourself. When you feel confident, increase the difficulty with more weight.
What strength exercises are especially recommended to lose weight? Squats, push-ups, lunges forwards and backward, or dumbbell bicep curls are just a few examples. In both push-ups and squats, holding two dumbbells will increase the intensity.
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