There are ways to lose weight quickly! In fact, you will be surprised to learn how many such effective methods exist. As a person who has gone from size 12 to size 2, I can say with confidence that all 65 ways really work.
So, if you are already losing weight or just starting, these ways to lose weight quickly are for you, and you can get the desired result in a few days.
1. Cook for yourself
The best way to control your weight is to cook at home! So you will know your portion, which is usually doubled in restaurants. Try to cook low-calorie food and select only high-quality products. Eat only light meals for breakfast, such as oatmeal, scrambled eggs, salad, and fruit.
2. Know your portion
During weight loss, it is very important to know what portion of food to eat. A portion of meat or fish should be with a deck of cards. Other dishes should be the size of your palm. If you feel that you are full, and there is still food left on the plate, do not finish eating, leave it for later. Remember this, and stick to your portion!
3. Find out which foods are good for you and which are not.
During a diet, it is important to know which foods are healthy and which are not. At first glance, everything is easy, but in fact, we very often make mistakes when choosing a particular product.
4. Eat food that contains dietary fiber
A particularly high proportion of dietary fiber is found in whole grains and coarse grains.
Ballast is a substance that passes through the body in an unprocessed form. It is not absorbed into the bloodstream and does not provide energy, but provides regular bowel cleansing. A particularly high proportion of dietary fiber is found in whole grains and coarse grains. Therefore, every day for breakfast, eat oatmeal with salad to get the right amount of ballast, you will see how quickly you start to lose weight.
5. Eat proteins
When losing weight, it is very important to have a balanced diet. You need to make sure that at least two meals contain the right amount of protein. The best natural source of protein are foods such as white meat, eggs, fish. If you are a vegetarian, then the following foods are suitable: tofu (Japanese bean curd), beans, asparagus.
6. Choose the right bread
Of course, it is best to completely abandon the use of bread, but if you love it very much, then choose a coarse grind. Such bread contains roughage and fewer calories, and it tastes better. It will take a lot of time and effort to completely stop eating bread, but remember that this way you will lose weight faster.
7. Eat salads without dressings and sauces
If you want to lose weight, replace the sauce with vinegar, olive oil, or lemon juice.
Salads with a lot of greens are amazingly nutritious and low in calories until you add some sauce to them. If you want to lose weight, replace the sauce with vinegar, olive oil, or lemon juice. Thus, your body will spend more energy digesting lettuce than usual. Therefore, eat salads with pleasure and lose weight at the same time.
8. Don't starve
Many of those who are trying to lose weight quickly are starving themselves. It is unacceptable! It's safe to say that fasting doesn't help. First of all, it's terrible when you think about food all the time.
Secondly, the number of kilograms that you can lose in a week of fasting will return as soon as you start eating normally. The fact is that when starving, our body goes into "starvation mode" and tries to save the fat accumulation that we are trying to get rid of. And do not forget what harm you bring to your body during fasting.
9. Eat 5 times a day instead of 3
Instead of three large meals daily, go for five smaller meals. So you will feel full, and you will not overeat next time. 3 full meals and 2 light snacks is your meal of the day. Boiled eggs, a piece of chicken breast, salad, yogurt or fruit are ideal for snacking.
10. Never skip breakfast
Studies have shown that the right breakfast is the key to rapid weight loss. A bowl of oatmeal is a great way to eat well. If you are not yet full, eat an egg or vegetable salad. Do not eat unhealthy foods for breakfast.
11. Always carry a light snack with you.
A small container of healthy food: lettuce, grapes, apple, low-calorie rice cakes, come in handy when you want to have a snack without resorting to fast food or other products from the vending machine.
12. Schedule Your Meals
Eat at the same time each day so your body knows when to expect the next meal.
Eat at the same time each day so your body knows when to expect the next meal. No excess overeating, stick to your schedule, this is very important for losing weight.
13. Forget about high-calorie foods
One way to lose weight quickly is to eat healthy foods. Don't buy high calorie foods. If you don't have this food, you don't want it. Even if you really want to, then you will not have the opportunity to eat high-calorie foods, and instead of it you will eat something more healthy.
14. Eat dessert only after the main meal.
Our big mistake is that very often we first eat a sweet, and then a salty dish. The fact is that sweets increase blood sugar levels, as a result of which fat accumulates, no matter what you eat afterwards. But if you eat salty first and then dessert, blood sugar levels will rise gradually, which will not lead to fat accumulation. Now we know when it is right to eat dessert.
15. Share your dessert
In order not to eat dessert completely, share it with someone from your family. Thus, you eat enough sweets without extra calories. Anyway, after 3-4 slices, your dessert will no longer taste the same, because the taste buds are already used to it. I think you already know about this, right? So eat in moderation, share and lose weight!
16. Eat slowly
Did you know that our stomach needs 15-30 minutes to understand that it is full.
Try to chew each bite 7-10 times before swallowing it, and you will feel full faster. After a week of such nutrition, you will be healthy and improve your digestion. And, of course, you will get the expected result - you will lose a few kilograms of weight.
17. Treat yourself sometimes
Whether you're on a diet or not, set days when you can indulge in your favorite dessert, smoothie, or other food you avoid. For example, for me, a piece of chocolate cake for a week was enough, although before that I ate chocolates every day. Choose the hardest day of the week when you can eat something tasty and cheer yourself up. And don't worry, eating sweets once a week won't ruin your weight loss program.
18. Avoid "Junk Foods" and Drinks
Replace soda with plain water or mineral water with lemon.
Step by step, try replacing all "junk food" foods and drinks with healthy ones. This is very important when losing weight. To get started, replace soda with plain water or mineral water with lemon. After that, replace the white bread with wholemeal bread, a large piece of chocolate cake for a small piece of natural dark chocolate.
19. Avoid soda altogether.
For the duration of the diet, it would be ideal to completely give up soda, and switch to plain water. Well, if you absolutely cannot live without a sweet drink, then drink fresh juice or homemade lemonade. It has been proven that by giving up soda, you avoid 43, 000 calories a year.
Some suggest that if they drink Diet Coke, they don't gain weight. It is not true! Diet Coke is even worse than regular Coke! Therefore, give up soda altogether!
20. Drink plenty of water, especially when you feel a little hungry.
If you are hungry, do not rush to eat, perhaps you are just thirsty. Drink some water and wait a few minutes. It is believed that drinking a large amount of water per day,promotes rapid weight loss.
21. Before eating, drink a glass of water.
Try to drink a glass of water 15-20 minutes before meals. In this way, you will have proper digestion, and you will satisfy your hunger, and as a result, you will eat less than usual.
22. Drink coffee after meals
If you are a coffee addict, then find a quick way to lose weight with coffee. The only thing to remember is not to drink coffee with sugar or milk between or before meals. If you drink coffee with sugar or milk, the effect will be the same as after dessert.
23. Park your car away from home
Park your car further away from home and you will be able to walk. On weekends, try not to use the car at all, but to walk. This is the easiest way to lose weight, right?
24. Instead of an elevator - steps
Depending on the intensity of walking, you will lose up to 300 calories in 30 minutes.
You must have heard about it. Have you tried it yourself? My good friend lost 8 kilos just climbing the stairs of her own house.
Depending on the intensity of walking, you will lose up to 300 calories in 30 minutes.
25. Move all day
If you spend the whole working day sitting, take small breaks (for 10 minutes), walk or climb a few floors higher and back. If any of your colleagues are also losing weight, do it together.
26. If possible, hire a personal trainer.
Hire a professional coach who will inspire you and motivate you to take action. To reduce the cost of training with a trainer, try to do half of the exercises at home with your family or friends. So you will cut your costs by 55-60%.
27. Hang out with positive, healthy people
It's easier to lose weight by hanging out with positive people who will lift your spirits, right? That's why, while losing weight, it's important to go to the gym or other sections where people are trying to lose weight, and where you can connect with like-minded people.
28. Find yourself a workout partner
It could be someone from family or friends. The main thing is that this person helps you achieve the goal you are striving for. It's easier to lose weight together!
29. Don't forget to exercise
This is probably one of the easiest ways to quickly lose weight. If you're constantly at work and don't have time to go to the gym, then do the exercises without leaving your desk. 10 minutes a day for several weeks, and you will get the desired result! But do not forget that if you set yourself such a goal, how to lose weight quickly and effectively, then you need to do the exercises at home.
30. Do cardio 15-40 minutes before breakfast
This can either be a short walk (I think your dog will be delighted with this idea), cleaning the house, or doing laundry with your favorite music until your heart rate rises to 120-130 beats per minute. The longer you hold this pulse, the more fat you burn. Then proceed to breakfast, which should be no earlier than an hour after waking up.
31. Buy a DVD with exercises for weight loss
There are hundreds of exercise disks for weight loss. Be sure to choose the one that suits you. All you have to do is decide which intensity level suits you best.
32. Dance
Dance as much as you can! Most of us like to dance without anyone seeing us, so be it. Just turn on your favorite song and dance! This will help you lose weight!
33. Add variety to your weight loss program
We quickly get tired of doing the same thing every day. Diversify your life, and not only in the gym, but also at home, in the kitchen.
34. Walk or bike more
Walk or ride a bike instead of a car. In this way, you will lose weight, and save money on fuel, parking, which in some cities can be very expensive!
35. Don't forget to breathe properly
The more oxygen you inhale, the more fat you burn. Take a deep breath, hold your breath for a few seconds, and exhale. Practice breathing like this and it will become a habit.
36. Rest after every exercise
The maximum daily intake for women is 60 grams.
After a warm-up, be sure to rest in order for the muscles to recover. If the muscles hurt very much, let them rest for a couple of days, and only then continue to do the exercises. With a lot of tension on the muscles, you need to eat a lot of foods containing protein. The maximum daily intake for women is 60 grams. Protein helps repair muscle tissue.
37. Shop Right
When shopping for groceries, go only to the counter that sells healthy food: fresh vegetables and fruits, dairy products, whole grains. Avoid promotional high-calorie products at low prices, they will only harm your figure.
38. Avoid Spontaneous Eating
To avoid spontaneous eating, you need to have a meal schedule. That is, you should know what time you will eat and what you will eat. Every evening, after dinner, plan your meal schedule for tomorrow to avoid high-calorie foods in fast food establishments.
39. Eat without being distracted
It often happens that we eat and watch TV. This is very unhealthy and unhealthy - watching TV, we are distracted and eat more than we need. Those are extra calories. David Burley, assistant professor of sociology, is one of many professors who is against eating in front of the TV. He writes: "Eating in front of the TV, we eat more than we need. "
40. Turn off the TV before and after dinner
During lunch, turn off the TV and focus on food. You have to pay attention to what you eat and how much. After lunch, be sure to go for a walk. This is very important when losing weight.
41. Dine in a small circle of people
When you eat in a small company, you eat much less than in a big one. Because you spend less time at the table. And in large companies (it can be a celebration, such as an anniversary or a wedding), people spend a lot of time at the table, eating. And you, in order to keep up with the company, also eat. Therefore, try to avoid large companies.
42. Write in a diary
Throughout the day, writing down everything you eat and drink will help you control your eating and diet. Take notes throughout the week and compare them. You will be able to track what healthy foods you eat and what you will need to avoid in the future.
43. Make a list
Make a list of reasons why you want to lose weight.
Make a list of reasons why you want to lose weight. Be honest with yourself, because only frank confessions will help you tune in to the weight loss program. Set a goal for yourself. For example, getting your ex back, or showing him what he lost, or proving to your friends that you can be better. Most importantly, set a goal for yourself and stick to it.
44. Allow yourself to make mistakes
When losing weight, it is impossible not to make mistakes. Let yourself not worry about it! Do not worry, and do not punish yourself for the mistakes that you have made, be sure that in the future you will not make them again. All you have to worry about is being overweight and how to lose it.
45. Do your weekly tally
Some of us are so looking forward to the weekend to relax that we forget about our weight loss program. Having free time, we decide how to spend it. The best entertainment is the one that fits into your weight loss program and is beneficial.
46. Always be busy
If you live on your own, and you have a lot of free time, occupy yourself with something useful and fun. Most importantly, don't stay at home! Do some charity work, go shopping with friends, or pamper yourself at the spa.
47. Listen to your body
Our brain needs 15-20 minutes to realize that the body is full.
Listening to your body means that when you eat, you never overeat. As I said, our brain needs 15-20 minutes to realize that the body is full. Eat slowly and listen to your body.
48. Less stress
Contrary to popular belief that we lose weight when we are stressed, the reality is that many people gain weight when they are stressed. There are many reasons, one of them: in stressful situations, we are drawn to food, metabolism is also disturbed, and this has a bad effect on our weight. Therefore, try to be less nervous, surround yourself with positive and good people. Remember that when we relax, we lose weight!
49. Get enough sleep
How else can you lose weight quickly and effectively? Healthy sleep helps. Do not forget to get enough sleep, remember that you need to sleep at least 7-9 hours a day. With this mode, the metabolism is stabilized. It is necessary for weight loss!
50. Get inspired by what you do
This phrase sounds like a cliché, but it works! Hang a picture of the girl you want to be like on your fridge. And every time you go to the fridge to have another bite to eat, when you see this photo, stop. Fast way to lose weight, right?
51. Pick a celebrity you want to be like
Hollywood is filled with hundreds of celebrities who, at some point in their lives, have also been on a diet. Despite their wealth, they did everything that we need to lose weight - exercise, healthy eating and a healthy lifestyle. So why not choose a celebrity to inspire you. Hang up celebrity posters, before and after weight loss, and constantly look at them. Remember that inspiration is one of the ways to lose weight!
52. Read fitness and weight loss magazines
And what can help more than self-education?
This is one of my favorite ways to lose weight quickly. The more information about ways to lose weight you know, the faster you will take action. And what can help more than self-education?
53. Hang your photos before and after weight loss
You hate your "today" photos. But you must see the real picture of what is happening to you in order to know what to do next. Don't be afraid to compare, it will help you in your weight loss program!
54. Imagine that you have already lost weight
They say that if you constantly think about your dream, it will definitely come true! The same method works for weight loss. Try to imagine that you have already lost weight, to feel how it is to be slim.
55. Be realistic
All you need to know is that you have a goal that must be achieved. The fastest and healthiest way to lose weight is to lose 1-2 kilograms per week. If you consistently lose at least 2 kg per week, then you can lose at least 8-10 kg per month. And if you want to lose weight by 25 kg, then you should be aware that maximum effort - and in a few months you will achieve your goal.
56. Use a measuring tape to track your progress.
Sometimes, starting to work in the gym, doing all the exercises, we notice that we do not lose weight at all. Do not worry! Just on the scales, you may not notice that one measurement has become less weight. Therefore, to see your result, use a measuring tape. So, you will see how many centimeters you have lost in the arms, legs and hips.
57. Forget about the scales
A measuring tape, a mirror and your clothes are all you need to track changes in weight.
Most of us have already dealt with scales. Sometimes we love them, but most of the time we hate them. This time, if you are planning to lose weight, put the scales away and forget about them!
Starting to exercise, and then, weighing ourselves, we cannot say exactly what the scale shows - the accumulation of fat or muscle mass. And why do you need such scales, if you don’t even know what exactly they show?! A measuring tape, a mirror and your clothes are all you need to track changes in weight during weight loss.
58. Buy nice sportswear
Since we started talking about this, I want to give you one piece of advice. If you decide to buy a new sports suit, then buy not only beautiful, but also expensive. You will want to wear such a suit again and again, and go to the gym to show it to everyone.
59. Buy a thing half a size smaller
This little trick, which has never let me down, was told to me by a friend. When you can't lose weight or don't have a goal to lose weight, go shopping. Find the item you like the most.
Buy it, but half a size smaller than yours. So, you will have a desire and a goal to put on this beautiful thing as soon as possible. But for this you need to lose weight. The desire to wear a fashion item that already weighs in the wardrobe will help you lose weight quickly.
60. Reward yourself for your weight loss success
This is one of the best ways. Define your goal, achieve it, and when you get the result, do not forget to reward yourself with something. As a girl, I can say that shopping is the best reward for success. A new fashionable bracelet or lip gloss, like little things, but I am very pleased to buy them for myself not just like that, but for the work done.
61. Stay away from negativity
People who do not believe in you or upset you with something can negatively affect your nervous system.
It would be good to avoid negativity altogether in your life. But, unfortunately, this is not possible. So, cut back on the people who upset you and see how quickly you start to lose weight. People who do not believe in you or upset you with something can negatively affect your nervous system - you will begin to perceive everything on emotions.
62. Don't be discouraged
Anyone who has ever tried to lose weight can say that there were times when something did not work out, and I really wanted to quit everything. This is not worth doing! Don't be discouraged, everything will work out!
No matter what problems you have, physical or mental, you must deal with them. Do not take breaks in your weight loss program, otherwise you will have to start all over again. Learn to control yourself, and you will see that everything will work out, and you will lose excess weight.
63. Kiss more
Is there a more pleasant way to lose weight than a kiss? It turns out that each kiss burns 5-6 calories per minute.
64. Fall in love
Falling in love often helps to lose weight! Therefore, if you are single now, find your soul mate. There is nothing better in the fight against appetite than waiting for a first date and a kiss. When you find your soul mate, you will see how much less you will think about food and clothes! This is one of the fastest ways to lose weight!
65. Make love
Did you know that 30 minutes of sex burns up to 85 calories or more.
One of the most pleasant and useful ways to lose weight is sex. Did you know that 30 minutes of sex burns up to 85 calories or more. This is a great workout for many muscle groups and one of the best cardio exercises. And do not forget about the pleasure that you will receive during the act of love. Perhaps this is one of the fastest ways to lose weight! And most importantly, the most pleasant option, how to lose weight for a woman.
That's the whole list of the fastest and most effective ways to lose weight. It is important to remember that in the question of "how to lose weight quickly" it is important not to forget about your health first of all. Effective weight loss is good, but in no case should it harm your body.