We all want to look our best, especially during the beach season in the summer months. But we also want to lose weight quickly and as easily as possible. The following tips and suggestions are designed to support a comprehensive healthy lifestyle and realistic weight loss plan so that you can maintain a healthy weight for the rest of your life.
12 diet tips, so that you can lose weight quickly
Count your calories
On average, women need 2000-2100 calories a day to maintain their weight and men need 2700-2900 calories. The solution to losing weight safely is to eat 500 fewer calories each day than it takes to maintain your weight. If you stick to it, you can lose half a kilo a week, as this equates to 3500 calories.
Eat three meals a day with a protein-rich snack or two throughout the day. You will maintain your energy level without starving yourself. A greater reduction in calories leads to muscle loss, a slowed metabolism, fatigue and an early discontinuation of the diet.
When it comes to maintaining a healthy weight over a long period of time, most diets fail because weight loss is typically followed by equal or greater weight gain. That’s because when you restrict your calories, your body releases chemicals that increase your appetite. You can resist this for a while, but it usually overwhelms even the most determined dieters.
Tip: Eat 200 fewer calories per day than you would to maintain your weight and you can lose half a pound every week.
Exercise-to-stimulate your metabolism
To lose weight faster – up to a kilo per week – you can combine reducing your calorie intake with increasing calorie consumption through exercise. If you add an hour of light to intense physical activity to your daily schedule, you can consume 500 calories or more every day and thus an additional 3500 calories per week.
You can easily double or triple your metabolism by doing simple endurance training (cardio) or weight lifting. Weightlifting not only trains your lean muscle mass, but also improves your resting metabolism, as your body burns more calories to maintain half a kilo of muscle than with half a kilo of fat.
If you exercise in the morning, you will experience additional benefits, including increased energy throughout the day and improved metabolism (calorie consumption) while you are awake. Additionally, studies show that people who exercise earlier in the day tend to stick with their exercise regimen. Those waiting to exercise later in the day can miss out on everyday distractions.
Tip: Add at least 30 minutes of morning exercise to your daily schedule to burn more fat.
Time for meals that burn fat
Meal composition and meal times can play a huge role when it comes to burning body fat. Losing weight quickly is based not only on what you eat, but also when.
If you do cardio in the morning, do it right after you wake up without eating anything. You burn the same amount of calories in the morning as you burn in the evening for the same amount of work. However, studies show that the percentage of fat calories burned is greater during early exercise on an empty stomach.
To maximize the benefits of cardio later in the day, plan your meals and eat as few simple carbohydrates as possible. Do the cardio workout 2-3 hours after your meal before your workout. This meal should consist of protein and some low glycemic carbohydrates to minimize insulin spikes and maximize fat burning.
After your workout, by waiting for at least an hour to eat, you should keep your body in fat burning mode. Then eat a relatively low glycemic meal.
Tip: To maximize fat burning, avoid eating 2 hours before and an hour after your workout.
Eat proteins to lose weight
When it comes to shedding pounds, it depends on the amount of calories, but also on the type. While calorie exposure is controversial, various recent studies point to the compelling benefits of protein in weight loss. In one study, protein was increased from 15% to 30% of calories and fat was decreased from 35% to 20% of calories (carbohydrates stayed constant at 50%). The increase in protein was clearly linked to a reduced appetite and fewer calories consumed, which ultimately led to significant weight loss.
In another study of dieters who lost 5-10% of their body weight, the subsequent weight gain was less in the protein-rich group compared to the normal protein group. The high-protein group gained only 1 pound of the weight previously lost, compared to 3.5 pounds for the normal group. Not only was the weight gain in this group lower; they also only gained muscle, but no fat.
Protein also keeps your metabolism running at full speed. Various studies have shown that proteins create more heat than carbohydrates and fat. This means, calorie for calorie, that more energy is given off by the proteins than heat and less can be stored as fat.
During calorie-restricted diets, rapid weight loss is usually a sign of muscle and water loss rather than fat loss. When your body goes hungry, it will naturally use other sources of energy, including muscles. Protein intake provides amino acids that your body needs to prevent the breakdown of your muscles. Make sure you consume 0.25-0.5 grams of protein for every pound of your desired weight every day.
Excellent sources of protein include skinless chicken breasts, egg whites, low-fat dairy products like cottage cheese, low-fat fish like tuna, and a variety of protein powders like whey, casein or soy. If you mix a serving of whey protein concentrate with water, you get 25 grams of protein, but only 4 grams of carbohydrates. Best of all, it only costs about 50 cents, which makes it more cost-effective than traditional sources of protein.
Tip: Go for fast-digesting whey proteins to burn more calories; use slowly digestible casein to keep you feeling full longer.
substitutes make eating easier
Meal replacements include protein shakes, powders, or bars that replace a normal meal. They are easy to use, require little to no preparation, and most importantly, they give structure to the daily meal plan. The use of meal replacements to support weight management has already been investigated in various studies. In one of these studies, conducted over your 5 year period, obese participants who took a substitute as a shake lost about 5 pounds compared to others who gained 7.5 pounds in the same period, resulting in a There was a difference of 12.5 kilos between them. The value of substitutes lies in the structure of having a prepared meal, which provides the motivation needed to reduce calories and thereby improve weight loss.
Tip: Protein bars, shakes and meal replacements are perfect for breakfast, lunch or when you’re in a hurry.
Carbohydrate-rich foods such as potatoes, pasta and white rice are called high glycemic. Each of these stimulates your body to release insulin, which converts excess carbohydrates into fat. Bodybuilders and endurance athletes stimulate their insulin release after training, as the insulin helps the muscles to supply the muscles with carbohydrates again. But when you’re on a diet, you want to avoid those insulin spikes. To prevent insulin spikes or spikes, avoid simple sugars and high-glycemic carbohydrates. Aim for 50-100 grams of carbohydrates a day, depending on your weight. Your goal is to burn all the carbohydrates from a single meal in a matter of hours. For the first few days of your diet, try to eat as few high-carb foods as possible. After the first week, only eat low-glycemic carbohydrates, such as green lettuce, grapefruit, or apples, which don’t stimulate rapid insulin production or fat storage.
Tip: Save carbohydrates or eat low-glycemic carbohydrates to control your insulin levels.
Eat fat to lose fat
Certain fats are essential for your body – you cannot live without them. Essential fatty acids, or EFS, help you feel full after meals because your stomach empties more slowly.
Flaxseed oil is an economical source of EFS. It can be added to protein shakes, salad dressings, or other foods. Because of its mild taste, many people consume it straight with a spoon! Fish oils are also excellent sources of EFS and come in convenient capsule form.
By increasing your EFA intake and decreasing your non-essential fat consumption, you are enabling your body to use more stored body fat for energy, which will make you slim faster.
Tip: Mix some flaxseed oil into a protein shake to keep you feeling full longer.
Have one or two snacks
To ensure that you can stay active throughout the day, it’s important to have a high-protein, low-carb snack between meals. Low carb bars are the ones that don’t affect your blood sugar levels. Some of their carbohydrates come from sugar alcohols like glycerin or maltitol. Low glycemic protein bars, ready-to-drink shakes and low-calorie protein powders are perfect snack options to give you an energy boost in the late morning and afternoon.
Tip: Eat only half of your favorite food substitutes or protein bars to supply your body with energy again without consuming too many extra calories.
The fat burners
The secret to a healthy diet is to burn fat, not just lose weight. Thermogenic diet products, also known as “fat burners”, are supplements that are used to temporarily increase metabolism and energy. The term “thermogenic” means “generating heat” and refers to the general warming that occurs when the metabolism increases. Thermogenic fat burners can be especially useful for those transitioning from a sedentary lifestyle to a physically active one. They are best suited to provide a pre-workout energy boost. They also inhibit the body’s natural tendency to slow down metabolism when dieting.
Some examples of effective fat burners are those that contain Citrus Aurantium (bitter orange), caffeine, green tea (standardized for at least 270 mg EGCG per day) and / or yerba mate.
Green tea has been extensively studied for its effects on weight loss, especially for its ability to increase metabolic rate and oxidize fat. In one study, green tea extract containing 150 mg of caffeine and 270 mg of EGCG was shown to increase metabolic rate by 4% over a 24 hour period. This increase in energy expenditure equates to an additional 65-200 calories burned per day, which corresponds to about 0.6-1.7 pounds of fat loss over a period of one month – just from green tea alone!
Tip: Use a fat burner, preferably one that contains green tea, before training and before meals
It is difficult to get all of the vitamins and minerals the body needs from food alone. A well-rounded multivitamin preparation supports fat loss or muscle building and compensates for nutritional deficiencies when eating less food.
Tip: Use a multivitamin and mineral supplement every day (at least 3 per day). Take it with the largest meal of the day, preferably one that is high in fat.
Throw away the scales
Losing fat is the goal. A reasonable and safe amount of fat loss is 0.5-1 pounds per week. More than that is not just fat loss, but muscle and water loss. Not only is the body weaker after losing muscles, the metabolism also slows down.
The key to measuring how successful you have been in losing weight is not knowing too much about actual weight, but rather how your clothes fit.
If you need to check your progress to stay motivated, use a tape measure to gauge lost inches or a special scale that estimates body fat. Remember, don’t just count the pounds!
Tip: Assess your success by your waistline, not by the scales.
Plan a “cheat day”
If your diet is so strict that you can’t go out to eat, visit friends, or enjoy a hot dog at a ball game, your chances of staying on the diet are very slim. Give yourself one meal a week to eat what you want. Be flexible and sensible with your diet program. Eating more calories one day per week can actually help increase your chances of success by keeping your metabolism from shifting to a lower set point.
Tip: If you are cheating, use a carbohydrate and fat inhibitor to minimize the harm of a high-carb or high-fat meal.
As with any new program, it is important to remain consistent with your diet and exercise program to ensure success. Before you know it, you’ll see your efforts pay off whenever you look in the mirror.
Seven Day Diet Plan: Menus and Tips from Weight Loss Experts
Weigh yourself now, then wait a week.
EThere is one important rule: put your scale away for this week. I agree. We don’t want you to stand on the scales every day while dieting. The reason is that it matters how much you feel better than how much you have lost weight. On the seventh day, you can take out your scale and see how much you have lost. On the first day you can eat all fruits except bananas.
- First day: You can eat all fruits except bananas
Save the bananas for the fourth day! Most popular are fruits like berries, watermelons or any citrus fruit. Information on nutrition, workout videos and delicious weight loss drink recipes are included.
- Day two: Eat all kinds of vegetables , raw or cooked.
On the second day, eat all kinds of vegetables you want – just consume, in a salad or cooked with salt and pepper.
- Third day: Combine fruits and vegetables , raw or cooked.
On the third day, combine fruits and vegetables. A delicious salad recipe, workout video and advice from an expert to help you get through your tough day. In addition, the explanation why a healthy sleep is important for the diet.
- Fourth day: milk, bananas and low-cal soup.
The fourth day can be tough because it is the middle of the diet program, but you are almost there! The menu consists of a soup recipe. There are also some encouraging words!
- Fifth day: Combine fruits, vegetables and rice.
We are more than halfway there and our goal is not that far away. You can feel that you have already lost the weight. Today’s menu consists of tomatoes, which are also the key to the chemical breakthrough in weight loss.
- Sixth day: vegetables and rice.
On the sixth day, eat vegetables and rice with salads and soups that you made for the second and fourth day.
- Seventh day: rice, soup and salad.
You did it! Continue to follow the same diet as on the sixth day: rice with vegetables, soup and salad. Instructions on how to proceed with weight loss and healthy eating are available.
Only consume the fresh products!
On the second day, eat all the vegetables you want.
On the second day of the diet, eat all kinds of the vegetables you want and as much as you want. You can eat them raw, in a salad or cooked with salt and pepper.
Seven-day diet: Frequently asked questions (FAQ)
Many of our readers have benefited from this diet. Read comments below to review the success stories and questions others have posted.
That is why we have summarized the most frequently asked questions with my answers.
- Why do different results appear at the end of the diet? Health status can also play a major role in weight gain or weight loss. It is important to have an overview of the state of health before trying the diet. Various problems including thyroid disease can lead to abnormal weight gain. Mental illnesses can also lead to weight gain or weight loss. Ask your family doctor for advice on related problems.
- Get hungry and light before sleep sensible . What can I do? Eat vegetables before you sleep, take a five-minute walk, sit for 10 minutes, and then try to fall asleep.
- Is alcohol consumption permitted during the diet? No.
- Can I continue the diet after the first week? Yes, you can extend the diet for two weeks. Take a break for a few days and continue the diet.
- Is it allowed to chew gum? Yes, you can chew sugar-free gum.
- I’m on the fourth day of the diet and I’m discouraged. I don’t feel like I’m losing the weight. I want to convince you to hold out for 7 days. Don’t be disappointed if you don’t lose all 10 pounds. The process of metabolism is different for everyone. In any case, do not eat less than planned, as this can alter the final chemical results of the diet.
- Can I also replace rice? Yes, you can consume potatoes, quinoa or millet instead of rice.
- Can I eat less than what is in the plan? Of course, but only if you are really comfortable with it. In no case do not starve, it will only lead to more stress and frustration.
- How does it actually work? High trans fat diet causes obesity and other health problems. Fat storage under the skin encourages you to grow in weight and size. In order to lose weight you need to avoid foods high in fat calories. Many so-called health experts recommend avoiding all types of carbohydrates, which I think is a big mistake. Not all types of carbohydrates are bad because this diet contains carbohydrates too. When you stay away from sources high in carbohydrates, you limit yourself from any food that provides satisfaction. This also leads to starvation, stress and fatigue. So to lose weight, all you have to do is limit your calorie intake or adopt a calorie deficit diet.
- How can you keep the weight? Increase your fruit and vegetable consumption in the diet. In the end, you will consume fewer calories, which also leads to weight loss.
You can also consume the following drinks with the water:
- Green tea: contains polyphenols, which are powerful antioxidants.
- Coffee with or without milk
- Lemonade (recipe on the third day of this diet page)
Our focus is on promoting whole food products. The only thing you need to lose your weight are fresh and healthy products from your local market. We know a lot about the market where the weight loss pills are sold. Most of the time, these remedies are unhealthy and lead to nausea, diarrhea, and other severe symptoms.
Follow this plan carefully and you are likely to lose 10 to 15 pounds. This diet is healthy. The most important thing is to lose weight only with the help of controlled food consumption. You will not only lose weight but also feel positive changes in your body.