SUMMARY: You don’t have to count calories. But it is very formative at first. Try doing it for 2 weeks.
10 tips to speed up your weight loss
Here’s how to lose weight faster with 10 more tips:
Eat a high-protein breakfast. This habit limits the risk of cravings and therefore the caloric intake throughout the day.
Avoid sugary drinks and fruit juices, even homemade ones. These are the biggest causes of excess weight you can put into your body.
Drink a large glass of water before meals. One study found that doing this a half hour before meals accelerated weight loss. One reason is that it helps you feel full.
Choose foods with a low caloric density. Thanks to them, you will be able to feel full without putting on weight. To learn more, read point 12 in this article.
Eat soluble fiber. Studies show that soluble fiber can help eliminate body fat. You’ll find it in fruits, asparagus, beans, Brussels sprouts, carrots and other foods.
Drink coffee or tea. Caffeine increases your metabolism by 3 to 11%, which naturally leads to a higher caloric expenditure.
Make your meals with fresh or whole foods rather than processed foods. They are healthier, heartier and much less likely to promote overeating.
Eat slowly and mindfully. To do this, learn to enjoy each bite and cut out all sources of distraction like your smartphone or television. Swallowing food mindlessly causes fat gain over time, while doing it slowly makes you feel fuller and stimulates hormones that promote fat reduction.
Weigh yourself every day. Studies show that people who do this are much more likely to lose weight and keep it off for a long time. But be careful not to obsess about the pounds because fluctuations are completely normal.
Get enough sleep. Lack of sleep is also a factor in overweight and obesity. Aim for 7 to 9 hours of quality rest.
SUMMARY: The 3 steps at the beginning of this article promote rapid weight loss, while using the other 10 tips will increase the effectiveness.
How fast can you lose weight?
You can lose 2 to 5 kilos in the first week, partly from fat, but also because you will eliminate water. You will continue to burn fat steadily after that.
If you follow my complete program (click on the button at the end of the article to find out), the weekly loss can happen even faster, at a rate of 1 to 2 kilos of fat. The first few days you may feel a little weird. This is normal, because your body is used to receiving carbs all the time and it takes a little time to get used to burning fat.
After the first few days, most people feel great, with even more energy than before.
In addition to reducing your waistline, a low-carb diet can improve your health in several ways:
Blood sugar levels tend to decrease significantly
Triglycerides tend to go down
Your levels of bad cholesterol, called LDL, drop
The good cholesterol, HDL, increases
Your blood pressure improves significantly
Low-carbohydrate diets are easier to follow than low-fat diets because of satiety
SUMMARY: Most people slim down on a low-carb diet, but the speed depends on the individual. Such a diet will also improve certain health markers such as blood sugar and cholesterol.
How to lose weight – Conclusion
By reducing carbohydrates and lowering insulin levels, you will likely experience a decrease in appetite and hunger. This removes the main reasons why it is often difficult to maintain a diet.
By following all the dietary tips in this blog, you will gradually decrease your body fat reserve without feeling hungry…
If you have type 2 diabetes, talk to your health care professional before making these changes because it may mean a reduction in your need for medication.