Each of us dreams of looking like people from the newspaper covers. Excess body fat has an extremely negative effect on us, which means that we do not feel well with ourselves. So we start the fight with kilograms. Some start a hunger strike, others prefer intensive training, while others reach for „miracle tablets” that are supposed to make us look fit. Is this how it should look like?
Are we really able to quickly lose excess weight in such ways? Not completely! In this article, we will try to bring you a little closer ways to make weight loss not a nightmare, but a process in which we will feel better each week, both in terms of well-being, as well as centimeters flying off. So are you ready for this?
How to lose weight so as not to get the yo-yo effect? What to do so that the weight loss process is not a real disaster for us? What should you choose so that the fight against excess kilos is not a fiasco at the outset? Here are three elements that should be introduced to be able to see the first effects quickly:
Limit simple carbohydrates
One of the key elements is undoubtedly the reduction of simple carbohydrates, including sweets. If it becomes less in our diet, then we will certainly notice the first effects very soon. Carbohydrates have a lot of calories, and they are mainly responsible for what our calorie balance looks like. If we want to lose weight, it must be negative, so if we limit carbohydrates, it will certainly be easier for us to achieve it. If we limit the carbs, the body begins to draw energy from the fats accumulated in our body. What’s more, less carbohydrate is also a decrease in blood insulin levels, which in turn shed excess of sodium and water from the body. We have more water, and at the same time lower body weight and lower flatulence. When setting a diet, it’s worth arranging it in such a way that you are not hungry, to provide the body with the best, and at the same time to eat healthy, but on a negative calorie balance. Is it possible? Yes of course. The first step is to give up sweets. The second step is to eat fruit only until 4pm. Third, replacing, for example, white rice with brown.
Eat more protein, vegetables and healthy fats
The second element of our entire puzzle is also based on this diet, because, as we know, it’s what that accounts for nearly 70% of its effectiveness in weight loss. Now that we know that we need to reduce simple carbohydrates, what is the best way to do them? Vegetables, which are one of the most important in your diet that you should remember, are indispensable. However, the right amounts of protein as well as fat are very important, but only healthy! What will be the perfect source of protein? definitely chicken, pork, lamb, fish and seafood, and eggs. High protein diets for weight loss are extremely healthy. They can increase metabolism, satisfy hunger, cause muscle growth during physical activity. When it comes to vegetables, it’s best to opt for those with a low carbohydrate content. Broccoli, cauliflower, spinach, tomatoes, cabbage, cucumber, lettuce and kale are perfect here. As for the source of fat, olive oil, coconut oil, avocado oil, butter, nuts and fatty fish should be included in the diet. Eating fat is extremely important and therefore we should not give up this food in any way.
Exercise regularly at least three times a week
Physical activity is extremely important when weight loss is involved. Thanks to it, we burn calories, but at the same time we make sure that the body looks much more attractive. it’s definitely worth exercising 3 – 4 times a week. Most of us think that cardio workouts are perfect for all this. This is not true. Of course, they are important and we should use them. You can then choose, for example, running or cycling. However, in addition to cardio itself, it’s worth introducing strength training to your weight loss plan. it’s not true that they only increase muscle mass. They also allow us to burn many calories and at the same time speed up our metabolism, which causes that unwanted fat tissue to disappear faster than you might think. The more muscles we have, the faster the fat burns. This should also be remembered.
If we manage to implement these three elements, we will definitely see that the weight falls down in a very short time, our trousers are getting too big, and our appearance in the mirror begins to really please us. We don’t have to fast, we do not believe in diet pills and we do not reach for the „innovative methods” the world is talking about. A healthy, balanced diet and physical activity is the only and above all healthy way for weight loss to have the intended effect and, importantly, not for summer, but for life.