Tired of repetitive diets? Dukan, Cohen, As I love… all of you promise extraordinary weight loss… but now the hunger, fatigue and frustration appear and you crack and put all your pounds back on? Do you want simplicity, speed and fun? You despair and ask yourself the question, how to lose weight quickly and sustainably? Discover all the tips to lose weight quickly while avoiding the yoyo effect that all women dread.
There are different ways to lose weight fast. Although, many of them will make you hungry and unsatisfied.
If you don’t have an iron will, hunger will quickly make you give up on this method.
Before starting any weight loss program, please consult your doctor, do a blood test and check that everything is OK. Losing weight alone can sometimes be a challenge, getting support / coaching can really help you lose weight peacefully.
How to lose weight quickly and without taking it back?
Here are 3 facts established by science to lose weight quickly and well:
- Significantly reduce your appetite
- Rapid weight loss without feeling hungry
- Increase your basal metabolism
- Cut down on sugar and starches
The most important part in losing weight is reducing sugary products and starches (= carbohydrates) Be careful not to ban them completely. The brain uses sugar as its main fuel so without it side effects will appear.
Your hunger level will gradually decrease and you will end up consuming fewer calories.
Your body, instead of eating sugars from food will use fat for fuel and you will lose weight. It’s as simple as that !
The other benefit of reducing carbohydrates is the decrease in body water retention. Since insulin is low, the kidneys will eliminate excess sodium and water. The key: reducing ballooning and unnecessary water weight.
At the start of a program like this, it is not uncommon to lose a lot of weight in the first week: from 2 to 4kg on average depending on the individual. It is the weight of unnecessary water + fat.
An American study compared two groups of people: one group consuming only low-carb meals and another low-fat group.
As a result, the low-carb group ate full and lost weight, and the other group suffered from hunger without weight loss.
Managing the sugars and starches (carbohydrates) in your diet will lower your appetite, lower your insulin levels, and make you lose weight without starving.
2. Eat protein, fat, and vegetables!
All your meals should include a source of animal or vegetable protein, a source of fat, and low-sugar vegetables.
Regarding starches, they must also appear, in limited quantities and at medium-low GI.
Knowing your nutritional needs will allow you to provide the right amount of each food group.
Sources of animal protein
Meat: beef, chicken, pork, lamb, etc.
Fish and seafood: salmon, trout, shrimp, etc.
Eggs: Whole eggs with the yolk are best.
Sources of vegetable protein
Legumes and grains
Protein intake is essential in your diet: it maintains muscle mass and stimulates your metabolism by 80 to 100 calories per day according to a study. In addition to increasing your metabolism, protein provides satiety and reduces cravings and obsessive thoughts about food by 60%. In short, you will have less and less desire to snack late at night.
When it comes to losing weight, protein is the building block of nutrients.
Low-carb plant sources
salad, cucumber, broccoli, green beans, cabbage, tomatoes, spinach, zucchini
Eat a good portion of vegetables with each of your meals. Don’t be afraid to abuse it! Vegetables contain all of the fiber, vitamins, and minerals you need for good health. Vary the sources to get all the different nutrients.
Sources of good fats
Eat 2-3 meals a day. If you’re hungry in the afternoon, add a healthy snack.
Don’t ban fat from your diet. Because trying to eat a low carb + low fat ration is a direction to failure. You will give up very quickly.
3. Exercise 3 times a week
You don’t need to exercise to lose weight. But it is recommended.
Studies on low carb diets show that you can even gain a little muscle while losing significant amounts of body fat!
If lifting weights is not an option for you, then doing cardio exercises like walking, jogging, running, biking or swimming will suffice.
The benefits of physical activity are no longer to be demonstrated: toning, reduction of the orange peel appearance, reduction of stress, better weight management!
Forget cardio training if you don’t like it, move on to muscle building! (or both)