How to Lose Weight Fast
How to Lose Weight Fast – You can still lose weight by doing simple things without having to stress and drain the bag. How to lose weight is actually easy, provided you know the key and apply it consistently in everyday life.
Basically, a person’s weight depends on the intake of incoming calories and how much calorie spending through body activity. The ideal weight will be achieved if the number of calories in the same as the calories released by the body. As for losing weight, you should consume fewer calories, then do more calorie burning activities.
Natural Ways to Lose Weight Fast and Safe
For some people, it may have ideal weight only wishful thinking. But it should not be so. Although not easy, lose weight permanet you can do. So how fast to lose weight it? Do the following.
1. Drink water before meals
According to research, drinking water before meals is very powerful in losing weight. Why is that? Eating water before eating can provide a full effect, which in turn will make you reluctant to eat large portions of food, or even you do not touch the food at all.
Sometimes, when hungry we will immediately take a spoon and rush to eat rice along with side dishes, or even looking for foods high in calories. In fact, it may be that you feel it is thirsty instead of hungry. So, when hunger strikes, you should overcome first by drinking water.
2. Do not forget breakfast
Many people think the fast way to streamline the body by reducing the daily meal rations such as absent breakfast. In fact, it will actually make you hungry and eat lots of snacks throughout the day, especially when the body began to feel shaken due to hunger.
Therefore, make sure you always have breakfast in the morning. For example, consume boiled eggs and a banana, or low-fat milk and a piece of bread, and do not forget fruit juice that contains various nutrients such as fiber and vitamins.
3. Eating in small portions
You can use a plate or bowl smaller than usual when eating. Trivial habits such as this proved able to get used to eating in small portions, which means the number of calories that enter the body to be reduced.
Although eating in small portions, you can still be full as long as you eat more slowly. Eating slowly can stimulate the brain that we are full.
Eating in small portions (4-5) times a day would be better to lose weight, than you eat in large portions even if only 3 times a day.
4. Eat the right foods
The best weight loss foods for you are protein and high fiber foods. Proteins can make your body feel full longer. In addition, protein can help burn fat in the body. Eat protein sources such as egg whites, yogurt, lean meats, seafood, cheese, soybeans, and nuts.
Fiber foods can also make your body full longer, but it is lower calories. High-fiber foods that you can eat include fruits, vegetables, seeds, butter-less popcorn, and nuts. Do not forget to add chili when eating to satisfy your appetite. According to research, foods that satisfy the tongue can prevent us from eating.
5. No need to hate food
You do not have to hate the food you really like. If you stay away from the food, you will be more eager to devour it. So, the key is not to stay away, but you should know the normal levels of eating them so that the body is not fat.
For example nih, you like to eat snack cake. Well you can buy it in unit number, instead of bottle. Simple things like this can make you do not consume it in excessive amounts.
6. Get enough sleep
Our bodies can essentially produce hormones that can spur us to more appetite (ghrelin hormone) when sleep deprivation. This can lead to weight gain.
In addition, lack of sleep can also trigger disruption of the body’s metabolic system in breaking the substances of food into energy. As a result, the substances and that too accumulate in large quantities and converted into fat.
7. Avoid dinner
Dinner will only make your body more swollen. During the night the body does not do much physical activity, so if you eat calorie foods it will be converted into fat instead of energy.
Therefore, losing weight will work if you avoid dinner. If you can not because of something, you can advance the dinner time than usual. Try not to eat past at 18:00 afternoon.
8. Reduce sweet foods
Sweet foods provide greater energy than calories or protein. However, increasing glucose in the body due to sweet foods is also not good for health, especially for your weight.
Better start now cut down on sweet foods. Call it like sweet tea, brownies, donuts, soft drinks, and the like.
9. Food consumption contains pepper or pepper
How to lose weight number nine this I quoted from lifestyle.sindonews.com. According to research, pepper or pepper can help burn excessive fat that is in the colon when we sleep.
This burning properties also apply to chili, because they both cause a sensation of spicy and hot. Therefore, for you who want to manage the body there is nothing wrong mixing pepper and chilli powder to any food that would be consumed.
10. Keep eating time
Eating regularly and not skipping meals is very important in losing weight. Remembering, eating irregularly will make you more hungry and tend to overeat. Some foods suggested as a way to lose weight include:
- A variety of fruits and vegetables as much as 5 servings or ideally 7-9 servings a day. You can make it as a snack between meals.
- Prioritize carbohydrates, such as bread, rice, cereals, potatoes, and pasta as a third of the portion of the meal. The best kind is from whole seeds.
- Should avoid foods high in fat, calories, sugar, and high in salt. Replace with protein and high fiber foods.
11. Let’s move on
It’s no secret that exercise is one of the most effective ways to lose weight. According to research, exercise can help trim the excess fat in the body. This burning fat can make your weight become more ideal.
To reduce excess weight through exercise, adults aged 19-64 years are recommended to routinely perform aerobic movements such as walking, cycling, running at least 150 minutes per week. This portion of course you can increase to lose weight faster.
12. Commitment to skinny, important!
Why is my commitment to say important? Because all the ways to lose weight will not be effective if you do not have a strong commitment in doing so.
Maybe this week you will be active in sports, healthy food consumption, and others. However, the second week of the habit suddenly disappeared.
Well this is where the importance of building commitment. If necessary, you can hire the services of a gym coach to guide your diet to run well and painstakingly.
How Many Weight Loss Ideal Every Week?
Getting quick results when losing weight is certainly a dream of many people, but this kind of thing is not good in terms of health. In addition, rapid weight loss is also closely related to long-term stability of body weight.
The ideal weight loss every week ranges from 0.5 to 1 Kg per week. Try not to exceed that range every week. Some of the risks of weight loss are too excessive, among others fatigue, malnutrition, malaise, and even at risk of gallstones.
Therefore, losing weight should not be done quickly and drastically. To get the best results, start by changing the pattern of life to be healthier and increase physical activity. Do not forget to apply all the ways to lose weight naturally that I have reviewed above regularly.
1.How to Lose Weight 10 Kg in 1 Week with Easy
In running a diet program or weight loss program, not a few people who fail to do so. This is usually caused by a lack of awareness of people who are on a diet and inconsistent with their own dietary commitments. The temptation to feel lazy and delicious but not healthy food that can actually gain weight is usually difficult to avoid. Breaking dietary restrictions results in unsatisfactory results, even diets can fail. Let alone 1 week to lose weight, if you can not be consistent, 1 year time will not be enough. Well, here are some ways to lose 10 kg of weight in a week that you can try.
2. Reduced Consumption of Carbohydrates and Sugar
If you’ve been eating too much rice and eating sweet foods that contain lots of sugar, now is the time you reduce the intake of these two substances. This is because carbohydrates and sugar can increase the hormone insulin. Well, although this hormone can serve to stabilize blood sugar levels, but the hormone insulin can also store fat in the body. So if you receive too much carbohydrate and sugar intake, more fat will accumulate. In addition, by reducing carbohydrates and sugars you can also keep yourself from the risk of kidney disorders. For one week, in general this way can reduce weight up to 5 pounds.
3. Eating Vegetables, Protein and Good Fat
How to lose weight 10 kg in the next 1 week is to consume various types of vegetables, adequate protein and fat intake. Well, for the protein itself, in a day at least the human body needs approximately 20-50 grams of protein every day. This is what can make the metabolism in the body more smoothly and will help burn fat. You can get protein from various types of healthy foods such as egg whites, shrimp, chicken, meat, salmon, and so on.
Eating more vegetables can also be one way to get the body done in 1 week. Some types of vegetables such as cucumber, lettuce, cabbage, celery, cauliflower, broccoli, and spinach can help you launch a diet program and also maintain a healthy body. Although you consume a lot of vegetables, but you do not have to worry because you will not be overweight or obese. In addition you are also advised to consume fat. But the fat you consume is obviously good fats, fats that have some health benefits to the body. One is to help you lose weight.
4. Exercising Routinely
Well, in addition to managing your diet to be more healthy and friendly with your weight, you should not forget next is to balance the diet program by doing regular exercise. Exercise is one of the common things done in the diet, the shorter the diet program and the more weight you want to get rid of, the more organized the sport should run. Do sports to sweat, but do not overdo it, know your physical limit.
With exercise you can burn heaps of calories as well as bad fats that are in the body quickly. In addition sports will also facilitate the metabolism, nutrients that enter the body can be utilized optimally. Exercise regularly, at least do up to 4 times a week. You can choose different types of sports you like, from mild to heavy exercise. For example jogging, gymnastics fitness, badminton, and so on.
5. Common Weight Loss Causes
In addition to some ways to lose weight 10 kg in the 1 week that we have already explained, there are actually some things that can lead to weight accumulation you need to know to expedite your diet program. Even some of these causes are sometimes trivial things that may have missed your attention. And the explanation you’ve read, how to lose weight is also quite easy and sometimes so far not aware of it.
The first cause that can make you fatter is probably due to lack of sports activities. Activities in this modern era sometimes make a person does not have time to rest or exercise. So that his lifestyle becomes uncontrolled and unfavorable. In one week sometimes sometimes not necessarily have time to exercise. Though this sport activity is one of the activities that can help you to burn calories and launch the process of burning fat.
In addition, irregular eating patterns and eating too much can also be one cause of obesity or overweight. Some habits that can make you fat fast is often consume sweet drinks such as sweet tea, milk, coffee, or sweet foods that are also too often consumed such as chocolate, cookies, and so forth. For those of you who are snacking hobby is very risky and prone to experience accumulation of weight. And in a day you have eaten 3 times, but sometimes you intersperse by eating various types of food until you are satisfied. Well, this uncontrollable eating habit can make you overweight.
After learning some ways to lose 10 kg in a week and also some common causes that usually make people overweight, hopefully you can manage your lifestyle for the better. Organize your diet and also your lifestyle including exercise regularly. Similarly a short article on how to manage the body within 1 week.
Factors causing overweight
Here are some factors that cause obesity to watch out for, such as:
Genetic factors are one cause of obesity or obesity that can not be controlled. Parents who are overweight or obese tend to lower this trait to their children. So do not be surprised if you meet a family that almost all of its members suffer from overweight or overweight.
In the human body there are two main hormones that control weight, namely Leptin and Ghrelin. Both of these hormones can affect a person’s weight. However, both of these hormones are genetically affected, but their work functions can also be controlled by several other things.
3. Consumption of food
Consumption of foods high in carbohydrates, sugar and fat is one cause of excess weight. Carbohydrates are the main energy source in the body that will be broken down into simple sugars and used in metabolic processes.
If you consume excessive carbohydrates, the body will store the excess in the muscle and cause obesity.
4. Lack of exercise
Lack of exercise is one of the factors causing obesity. Based on data reported by WHO, lack of physical activity including exercise can lead to health problems such as obesity and obesity that can lead to diseases such as heart disease and diabetes.
As we know that heart disease and diabetes are the two main causes of high mortality in the world.
5. Less consumption of fruits and vegetables
Fruits and vegetables contain many nutrients and rich in fiber that can maintain digestive function and other organs. Lack of fiber consumption can cause many problems such as constipation, obesity, obesity and other diseases including cancer.
Some drugs can trigger body fatness such as birth control pills or contraceptive pills that are routinely taken by women. Research proves that estrogen-containing pills can trigger fat accumulation in the body.
Lifestyle can affect our body and cause obesity and other health problems. Why is that? Modern lifestyle tends to make people lazy to exercise or exercise and consume foods that are high in calories.
The number of fast food restaurants is often a choice and the habit of spending time with gadgets in the leisure can make our body more easily fat.
8. Consumption of alcohol
Alcohol is one of the addictive substances that can cause weight gain and obesity. Drinks containing alcohol are usually high in calories and can trigger hunger. Usually people who consume alcohol will eat more and tend to eat high-calorie foods.
Based on this, if you want to lose weight should stay away from alcohol as much as possible.
9. Brain damage
Damage that occurs in the brain can also be one cause of overweight and even obesity. In 1840 a doctor in Germany found a patient suffering damage to his brain, especially in the hypothalamus and the patient rapidly gained weight and became obese.
How to lose weight
Have you tried various ways to lose weight but have not got results? Can be a diet or your weight loss program is less precise.
The main key in losing weight is only three, ie eating right, exercise regularly and enough rest. To find out how to lose weight naturally, consider the following explanation:
What is eating right? The purpose of the statement is to choose the food correctly. Then how? There are many ways that can be done include:
1. Choose a healthy diet
That is, when eating food notice what is in the dish. Healthy foods contain enough carbohydrates, protein and fiber, but keep in mind that the ratio of food is very important in the effort to lose weight. Fill half a portion of food with vegetables or fruit.
2. Eat food at the right time
Selection of the type of food consumed should be adjusted with meal time. Due to errors in choosing the portion / type of food can cause your weight gain and cause obesity.
3. Choose the right breakfast menu
At breakfast should consume foods that provide enough energy but do not burden the digestive tract such as oatmeal, eggs, fruits and vegetables.
If you do not have much time to prepare breakfast, you can soak the oatmeal in milk and mix it with fruit at night and consume it in the morning.
4. Determine the right lunch menu
Lunch is a great time if you want to eat a filling meal that suits your taste. You can still eat rice, meat, chicken or other protein but still pay attention to the portion and how to process it.
If you want to eat foods with normal portions, then consume more vegetables (especially green vegetables) and fruit, because it will make you feel fuller without having to reduce the portion of the meal. Should avoid the consumption of fried foods, sugar and excess carbohydrates during lunch.
5. Decide on a proper dinner menu
At dinner try to choose foods that are low in calories, but filling like fruit and vegetables. If you still want to eat carbohydrates and protein at dinner, then choose foods that contain complex carbohydrates such as potatoes and tubers and set the protein portion in your diet.
Eat three hours before bedtime so as not to burden the digestive tract when you are asleep. Keep in mind that eating foods that are fried and contain carbohydrates at night is “BIG NO” alias is not recommended for those of you who want to lose weight.
6. Avoid fatty foods
As much as possible avoid foods that contain lots of oil and fat and high in carbohydrates. Such foods can burden the functioning of the gastrointestinal tract and increase the risk of obesity. In our body there are many fat cells and these cells can multiply and enlarge if the body receives intake of foods high in carbohydrates and excess fat.
7. Choose the right food product
In order to have the ideal weight, choose low-fat (low fat) and low calorie (low calories) food products. You can check it on the food label contained on the packaging such as dairy products, sugar, flour, and others
Avoid also adding butter, mayonnaise, or other food products into the diet in excess. Butter does make food more enjoyable, but remember that butter contains fat and calories that can add to your weight.
8. Eat small portions
Try to eat with small dishes to limit your portion of the meal. Eat small portions but often more effectively in weight loss efforts. With small portions you can eat 4-5 times a day of course with attention to the intake of foods that enter the body.
9. Reduce calorie foods
Remember that satiety is not triggered by the number of calories that enter the body but the amount of food. Reduce calories in your cooking by replacing fatty and high carbohydrate foods with vegetables or fruits.
This can be handled in various ways, such as replacing cream-based soups with vegetable broth, replacing bread on a burger with salad, replacing full cream milk in foods with low-fat milk, reducing cheese and meat on pasta.
You can also add spinach or tomato to keep your dish delicious and you can still eat it with the same portion but with lower calories.
10. Consumption of supplements if necessary
You can also consume fat-burning supplements such as green tea, because a study proves that green tea can burn fat and increase energy metabolism in the body. Consumption of green tea before meals can also reduce hunger and prevent you from overeating.
Exercise and physical activity
Exercise and physical activity are very important in building posture and reducing weight. Research suggests that eating only low-calorie foods will not lose weight significantly if not accompanied by physical activity.
There are many ways to increase physical activity especially for those of you who have low mobility, such as:
11. Try to routinely perform physical activities
You do not need to think that physical activity is always associated with strenuous exercise, doing light activities like walking or cycling for an hour a day is enough to keep your weight.
12. Do regular exercise 10 minutes three times a day
If you work in an office, then you can walk for ten minutes, up and down stairs or doing other activities. Research shows that routine physical activity 150 minutes a week can help you lose weight.
13. Perform other physical activities
Do not just sit in front of a TV, computer or gadget, try to do other physical activities such as playing basketball with friends, swimming, hiking, or gardening on weekends. In addition to burning calories, physical activity will also reduce the production of cortisol or better known as stress-triggering hormones.
As we know that stress can also be bad for the body, stressful people tend to eat more and continue to feel hungry resulting in weight gain.
14. Stretch muscles twice a week
Active muscles work more optimally in burning more calories than less used muscles. Stretch by swimming, push ups, sit ups, and other types of stretching activities.
15. Do a HIIT exercise
One of the most recommended sports methods for those of you who want to lose weight is HIIT or High Intensive Interval Training. HIIT can be done with any type of exercise including cardio exercises including running, brisk walking, swimming and more.
HIIT method in question is a combination of exercise with high intensity with longer rest time. For example if you do 30 minutes of HIIT training then you will pass several phases ie 1 minute run fast and 2 minutes walk, then 1 minute run fast and 2 minutes walk so on.
HIIT exercise is considered effective in burning fat and calories in the body and is also one method of exercise to lose weight in a relatively short time.
16. Get enough rest
One of the keys in losing weight is to simply rest or sleep. While sleeping the body improves the function of the organs and clears the gastrointestinal tract from toxic substances as well as residual metabolism.
Adequate sleep can help you lose weight and restore your stamina is reduced after doing activities in the day. Various studies have proven the relationship between quality and quantity of sleep with a person’s weight.