Do you want to lose weight and start taking better care of your health?
Have you been wanting to lose weight for a long time, but you can’t find a way to do it, even though you’re following your doctor’s advice?
Don’t worry anymore, because we will give you the solution to all your problems through a simple guide on how to lose weight in a fast and healthy way.
Losing weight can be something we do with the purpose of looking better aesthetically, but above all, it must be something we do to take care of our health and start feeling better with our body, since being overweight is one of the main risk factors for all kinds of serious diseases that endanger our lives: diabetes, cardiovascular accidents, stroke, hypertension, etc.
Therefore, it is important to know which are the best methods to start losing weight in a safe and healthy way, without having to end up resorting to unreliable methods that promise us to lose weight in a few weeks without taking into account our diet, or our health.
Do you want to lose weight progressively and start feeling better? Read on!
Calories and their metabolic function
Scientists called the calorie a unit of energy obtained from different sources of heat, in our case food. In the most nutritional sense, calories come from all foods rich in proteins, fats, carbohydrates, or sugars, these being essential for all muscles and our brain to function properly at all times.
In other words, calories are like coal for the train, without them, our body ends up failing and can end up contracting different types of very serious illnesses that could cause us to die in the worst-case scenario.
How to gain calories?
Being overweight is bad for our health and our physical appearance, but being too thin can also be a problem and there are people who need just that: to gain weight and increase the number of daily calories they take in.
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In this way, your body, which naturally does not manage to gain weight, nor increases its defenses, will begin to look much healthier and stronger, without that I suppose any risk to your health.
How to get there? There are several ways to increase your daily caloric intake, these being some of the best tricks to get there:
- Increase the intake of foods rich in carbohydrates and proteins
- Eat five to six times a day in small amounts, instead of two to three large meals.
- Eating sweet foods rich in sugars between meals
10 ways to burn calories and lose weight quickly
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1. Work out regularly
This may seem like obvious advice and that everyone knows that to lose weight you have to exercise: but how much exercise is really necessary to achieve the change?
The experts explain that to start losing weight we should establish a strict weekly exercise routine, in which we exercise moderately a minimum of three times each week.
The key to losing weight in a healthy way while strengthening our whole body is not to do too much exercise, but to do it constantly and progressively at our own pace.
In this way, we will begin to lose weight without having to force our bodies too much and end up exhausted the first week. Go at your own pace but don’t stop; that’s all.
2. Drinking water to lose weight
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Drinking water to lose weight? Yes, as you hear, drinking two to three liters of mineral water daily will speed up our metabolism and help us burn fat quickly.
When our body is dehydrated, our metabolism slows down and consequently, the burning of calories as well.
Therefore, the more liters of water you drink per day, the more calories you will burn without any effort. Hydrate yourself and your body will thank you!
3. Eat a high-protein diet
Several studies have shown that increasing the intake of foods rich in vegetable protein will speed up our metabolism and help us double the number of calories burned per day.
In addition, proteins are also a good way to relieve our appetite because of their satiating effect, which will help us avoid eating between meals foods rich in saturated fats that only make us fat.
4. Get more sleep
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Did you know that those who sleep little are twice as likely to suffer from overweight, cardiovascular disease, and depression?
Yes, that’s right. Several studies showed that those who slept more than six hours a day managed to lose weight more easily than those who confessed to having clear insomnia problems.
This is due to the fact that the lack of sleep can end up altering our hormonal system and therefore, our metabolic system in charge of burning calories.
So the more you sleep, the more calories you will burn naturally and less risk of suffering from obesity. Remember that.
5. Avoid stress
Stress is another risk factor for starting to gain weight and getting all kinds of associated diseases. The cause?
The truth is that stress as such cannot make you gain weight, but the consequences that this emotional state has on our body will end up causing that weight gain.
When we are stressed we sleep badly and suffer from anxiety, which induces us to eat much more and unbalances our entire metabolism.
So if you want to lose weight and feel better, try to take life in a much more relaxed way and stay away from fast food to satiate your panic attacks, because they will be your main enemy.
6. Cut down on sweets
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It is clear that one of the foods that we should eat the least in order to lose weight is sweets. Sweet foods, such as milk chocolate, industrial baked goods, and sweetened drinks, contain high amounts of saturated fats and carbohydrates that will be hard to burn despite regular exercise. So the less we consume in our daily lives, the better.
7. Reduce your carbohydrates
Experts warn that regular consumption of refined carbohydrates, such as cookies or sweetened cereals, dramatically increases the risk of accumulating more abdominal fat, as well as contracting serious cardiovascular diseases due to their high content of harmful sugars.
Therefore, always try to consume unprocessed carbohydrates and stay away from supermarket cakes and sweets that will only make you fat.
8. Eat more healthy fats
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Contrary to what many may think, not all fats present in food are harmful, because although an excess of them makes us fat and worsens our health, without fats the human being could not live and they are just as necessary as the rest of the nutrients in our diet.
The key to not getting fat with them?
Eating only healthy high-fat foods such as avocado, fish, and nuts.
9. Drink healthier beverages
If you really want to lose weight and keep your waist, you should avoid regular consumption of both sweetened drinks and alcohol.
These drinks provide us with a high amount of calories with little nutritional value and alter our metabolism, making it twice as difficult to lose weight and increasing the probability of suffering disorders such as for overweight or diabetes.
10. Consume more fiber
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According to several studies conducted on people who were on a diet to lose weight, it was observed that those who consume more fiber per day managed to lose up to 4% more weight than the rest and reduce the accumulation of fat.
In addition, fiber as well as protein has a great satiating effect, so increasing our intake of fiber-rich foods will make us eat less and endure better the hours that separate one meal from another.
The Bottomline
There are many ways to lose weight and get a healthy figure, but all of them are reduced in the same strategy: improve our diet and increase the practice of sport weekly.
This is the key that all experts define as the best tool to lose weight in a healthy way and improve our physical condition in all aspects.
About The Author:
Anne Kamwila is a freelance content writer and a digital marketer. She is passionate to write about health, technology, and business-related guides, news, and books.
