8 best ways to lose weight fast and easy

The content of the article

• Get a Calorie Deficit
• Change your eating habits
• Reduce your intake of simple carbohydrates and sugar
• Eat protein foods and vegetables
• Maintain beneficial intestinal microflora
• Pick a healthy diet
• Interval fasting
• Ketogenic diet
• Drink more water and give up alcohol
• Exercise
• Cardio
• Strength exercises
• Interval Training (HIIT)
• Get enough sleep at night
• Control emotions and avoid stress

Many diets do not work or give a temporary effect, and drugs for weight loss are often harmful. To lose weight easily and for a long time, you need to take an integrated approach. Only those strategies that have a scientific basis should be selected..

Get a Calorie Deficit

From a physiological point of view, the only correct way to lose weight is a negative energy balance: you need to spend more calories than you consume. It is hard to derive the exact formula, because it is a dynamic quantity.

There are several methods for determining your daily calorie intake. They take into account height, gender, weight, activity level, etc. You can use one of the calculation formulas: the results will be approximate, but at least you can determine how much energy the body spends at rest. Use online apps to track calories.

Change your eating habits

To get rid of extra pounds forever, you need to completely review your diet. Give preference to protein products: they are a building material for muscles, saturate for a long time. Avoid sweet soda, packaged juices, fast food. Try to drink a glass of water 30 minutes before meals.

Add fiber to the diet (vegetables, fruits, bran) – it improves digestion, promotes satiety. Eat slowly, consciously: refuse to watch the TV, phone calls during breakfast. When choosing a snack, consider healthy foods.

Reduce your intake of simple carbohydrates and sugar

The most effective advice for losing weight: give up sweets. Even if you fulfill only this condition, you can quickly achieve significant changes in the figure. The body needs carbohydrates, this is the main food for the brain. It processes more than 20% of the glucose that comes with food, but can no longer absorb it. Excess immediately deposited in fat depots.

Simple carbohydrates are quickly broken down in the body, slow carbohydrates are gradually converted to glucose and provide energy for a long time. If you reduce your sugar intake, excess weight and body fat will quickly go away. To overcome the cravings for sweets, replace them with tasty but healthy products – nuts, cereals, fruit chips.

Eat protein foods and vegetables

The energy density of the products is very different. When eating dishes with a low rate, saturation occurs faster: these include vegetables, whole grain products. Proteins help maintain a stable level of glucose in the blood, so that hunger comes later, and the risk of overeating is reduced. If you want to lose weight properly, include more protein foods and vegetables in your diet..

Maintain beneficial intestinal microflora

In the human body there are several trillions of bacteria that play a large role in maintaining metabolic processes. Some species can even increase the energy value of food and slow down the metabolism. To maintain the optimal amount of beneficial microorganisms in the intestines, eat more fermented foods – sauerkraut, kefir, yogurt. Useful prebiotic foods include asparagus, garlic, avocado.

Pick a healthy diet

To quickly and easily lose weight, eat less. This is a known fact, but it is often interpreted incorrectly: an excessive decrease in the calorie content of the diet leads to the opposite effect, and a person begins to gain weight even on the most strict diets. In conditions of nutrient deficiency, the body turns on the economy mode. Any calorie entering it immediately turns into fat, and it gets rid of energy-consuming muscles.

In the absence of food, the metabolism slows down: a person feels a breakdown, begins to move less. Weight loss occurs at the beginning of fasting, but then kilograms quickly return. The only real option for losing weight without harm to health is a balanced diet, which should provide the body with energy, without supplying him extra calories.

Interval fasting

You shouldn’t stick to such food all your life, but you can periodically use it to get rid of extra pounds..

There are two types of interval fasting:

• Short cycles. This is an effective way to lose weight for beginners. You need to choose a suitable interval – 14, 16 or 20 hours and there is nothing during this period. The rest of the time you can eat anything.
• Long intervals. The essence of the technique is complete starvation for 24 hours or more. There are several options for this scheme: daily, every other day and a quick diet for losing 5 by 2. The last method is that on weekdays you can eat everything without restrictions, and on weekends completely refuse food and drink only water.

Ketogenic diet

This diet is based on the consumption of large amounts of fat and the exclusion of carbohydrates. With such a diet, the body lacks energy from glucose and begins to expend its reserves. When fat is broken down, ketone bodies are formed that enter the brain and are used as fuel. The diet is easily tolerated: fats saturate for a long time, so there is no feeling of hunger. Exclude from the menu all high-carb foods (sweets, cereals) and add more cheeses, butter.

Drink more water and give up alcohol

In order for the figure to quickly become slim, it is necessary to exclude the use of empty calories – those that have no value. Their content is high in alcoholic beverages. Drinking alcohol also leads to a weakening of control: after a glass of wine, the likelihood of overeating is greatly increased. Soft drinks with sugar are also a hidden threat. Replace them with calorie-free water to help control hunger.

Exercise

The best way to lose weight is sports. Physical activity helps you spend more calories. With increased load, the body does not so actively resist weight loss and preserves muscle mass, which helps prevent a slowdown in metabolism. Quick weight loss will provide aerobic, strength training. The first include swimming, running, jumping. The second type of load includes weight training.

Cardio

Any type of activity is suitable for increasing calorie consumption: the main thing is that it be intense. The best option is cardio workouts (running, cycling, swimming) – aerobic training, during which the body breaks down fats for energy. You can do it both in the gym, and at home or in the fresh air. Choose the type of activity depending on the state of health, level of preparation.

Strength exercises

These are anaerobic loads during which the body draws energy from glucose. With cardio, calories are consumed only at the time of activity, and after strength exercises they continue to be burned even during the recovery period. This is due to the fact that during training with weights, muscles grow actively and even during rest they consume more calories than fat.

Interval Training (HIIT)

Cardio and strength exercises have different effects on metabolism, but both types of activity are useful for losing weight. To speed up the process of weight loss, combine these directions. Such classes are called high-interval (HIIT or HIIT): they involve the alternation of aerobic and anaerobic loads within a single workout. An example of this method is the alternation of walking and fast running for 20 minutes.

Get enough sleep at night

During sleep, important processes occur in the body, so the quality of rest affects the metabolic rate. Full recovery occurs only at night: this is due to circadian rhythms and the production of certain hormones in a specific time period. The duration of sleep affects the synthesis of leptin and ghrelin. The first suppresses appetite, and the second is responsible for the feeling of hunger. If the production of these hormones is disrupted, the risk of obesity increases.

Control emotions and avoid stress

You can achieve weight loss not only through proper nutrition and physical activity: mood is also important. Frequent stresses, negative emotions cause hormonal imbalance, reduce the effectiveness of the process. The release of cortisol, adrenaline will first cause a decrease in appetite. A person will lose weight dramatically, but this will inevitably lead to a slowdown in metabolism.

Emotional overstrain stops the production of serotonin – the hormone of happiness. A man begins to look for a replacement, resorting to sweets. The body does not need a lot of glucose, with an excess, he puts it in reserve. If you want to get rid of body fat, try not to get nervous over trifles.

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.