Losing weight is always an essential need for many people especially for women. The following effective fast weight loss ways will help you quickly find your slim physique and the best body.
- Drink a lot of water
Drinking plenty of water has been tested by many scientific experts. Drinking plenty of water every day helps your body speed up the process of exchanging water, excreting waste products, and increasing your body's activities, making you less appetite. Besides, drinking plenty of water makes your skin more healthy and bright every day.
To support the best weight loss process, you should drink 2 liters of water every day. Especially before meals you should drink 1 cup of water or a bowl of soup to eat less and increase the ability to lose weight to 44%.
- Do not skip breakfast
Breakfast is one of the very important meals to the body. Weight loss diets are not synonymous with breakfast neglect, according to many studies of weight loss magazines in the US, eating breakfast helps provide energy for all day activities and maintain an ideal and stable weight. .
To support the fastest weight loss process, you can supplement your breakfast with foods such as boiled eggs, sweet potatoes that increase the feeling of fullness for a long time and are still full of nutrients to keep you active all day without being tired.
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- Drink black coffee
Drinking a cup of black coffee every morning will make our spirits more comfortable. According to a Harvard University study, you should only use 500-600mg of caffeine, equivalent to 4 cups of coffee a day, will not cause side effects.
In particular, caffeine in coffee promotes the burning of fat in the body, helps diuretics and eliminates toxins. For the most effective weight loss you should drink coffee at hot times and not add sugar because sugar interferes with fat breakdown making you more fat.
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- Drink green tea
Green tea is a food that helps support weight loss very effectively. Green tea contains a lot of antioxidants and Caffeine and Epigallocatechin gallate levels help your body burn fat quickly and effectively.
You should brake the tea before mixing or adding other ingredients such as lemon, honey to enhance the taste when drinking. In particular, drinking tea at the right time will help you lose weight safely and benefit your body. The best time to drink in the morning is to supplement the amount of water as well as reduce the absorption of fat from food.
- Eat lots of tomatoes, beans
Tomatoes are not only good for health and beauty, but also support fast weight loss process. In tomatoes with a high content of vitamins and minerals such as 9-oxo-ODA reduces blood fat, reduces excess fat in the abdomen, hips, back, arms ... Add tomatoes to the weight loss menu date You can make a variety of tomatoes into different dishes such as salads, vitamins, juices ...
High-fiber beans help quickly dissipate fat in the abdomen and thighs. Eating a lot of legumes you will feel full and full of energy for day-to-day activities without causing your body to swell. You can make many delicious dishes such as soup, soup, boil, salad, but limit your cooking because of sugar, you will be more fat and gain weight.
- Limit sugar consumption
Sugar can provide you with pure energy but sugar does not contain nutrients such as vitamins, minerals and proteins needed to maintain all internal organs in the body. If you eat a lot, you are at risk of obesity, diabetes, heart disease and many other conditions.
So to lose weight the fastest you should cut the amount of sugar consumed from the daily menu.
- Eat lots of vegetables and fruits
Vegetables and fruits are indispensable foods in daily meals. According to many studies, the fruit contains a large amount of vitamins and nutrients that are good for health and beauty. Also in vegetables and plants that contain a lot of fiber, water and less energy create a longer feeling of fullness to help fight hunger, release excess fat effectively.
Losing weight by eating fruits and vegetables is one of the common tips. You should select vegetables and fruits to support the best weight loss process such as vegetables, mustard, pear, pineapple, cucumber, lemon, apple ... increase satiety and control weight. It is possible to process these foods in different ways such as Salad, Smoothie, Boiled, ... Limit fried, stir-fry with grease.
- Eat less carbohydrates
Refined carbohydrates or carbohydrates contain quite a lot of sugar or grains that have the most fiber and nutrients (such as white bread or pasta).
According to many studies, refined carbohydrates make high blood sugar lead to cravings, which in turn stimulates the intake of more food into the body causing obesity. So to effectively lose weight, consider taking in high-fiber, low-starch foods such as sweet potatoes, oats, and brown rice to achieve a healthy body.
- Eat protein-rich foods
Protein or Protein is one of the key ingredients that helps maintain the body's cells. Protein not only plays a role in cell production but also greatly affects fat percentage. A high intake of protein helps the body to consume more energy to burn calories to convert it into protein to increase muscle to lose weight.
Just add a sufficient amount of protein-rich foods such as chicken breast, eggs, salmon, oats, soybeans ... you have loaded a small amount of protein and healthy body. also lose weight safely.
- Eat according to Eat - Clean mode
The Eat Clean diet is understood to be a clean diet, meaning that you use too many unprocessed foods that retain their natural nature. Eat Clean not only brings a lot of health benefits but also promotes rapid weight loss.
There have been many real evidences when applying this diet that has lost 2-3 times the weight of a normal low-fat diet and still ensures your health.
- Use smaller dinnerware
This method may seem strange to many people, but it has been scientifically proven that using smaller plates usually helps you to automatically cut down on food intake. From there, reducing the amount of calories that support the weight loss process quickly.
- Diet control and calorie intake
Dietary control by quantification, diary recording, taking photos of your meals daily will help you increase awareness of food intake.
Control of diets has been greatly reduced in fat loss, which indicates a significant reduction in weight after a period of application. Give yourself a schedule and carefully record your daily diet to follow you!
- Say no to carbonated soft drinks with soda
The use of high sugar foods in carbonated soft drinks or soda is the main cause of overweight and obesity. Although carbonated soft drinks are the favorite drink of many people, but when loaded heavily in the body, it will cause many health risks related to cardiovascular diseases, blood fat ... So, to lose weight health boldly dismiss gas or soda drinks from your daily menu.
- Have healthy food around you
Healthy foods are foods that are high in low-fiber fiber that provides energy for the body. Some suggested snacks you can prepare to fill your body when hungry such as: boiled eggs, fresh fruits, nuts or sugarless yogurt ...
- Brush your teeth after dinner
This is probably the daily routine of each person, brushing your teeth after dinner to help protect your teeth and prevent some health problems. Brushing your teeth after dinner and before going to bed feels comfortable and restricts nighttime snacks, cutting down on calorie consumption and thereby achieving easy weight loss goals.
- Chew carefully
"Chew well and long" is the present-day idiom of presenting the benefits of slow chewing. Eating slowly chewing helps you feel less hungry than people who swallow food. Besides, when eating slowly chewing carefully, you drink more water so it becomes faster and the food will be crushed and digested more thoroughly.
Dr. Yamaji said: “When people eat quickly, they will not feel full and like that, may eat too much. Eating quickly causes abnormal glucose increases and may lead to insulin resistance. ” So to support weight loss, you should eat more slowly.
- Sleep moderately
Not only does dieting or new exercise help you lose weight, but a regular sleep routine is also closely related to keeping fit. Research in the American Journal of Clinical Nutrition found that people who slept 7-8 hours a night were 20% more likely to burn calories than those who lacked sleep. Moreover, getting enough sleep helps you feel more refreshed and improve the effectiveness of exercise to promote muscle fat reduction.
- Aerobics
Aerobic is a fitness subject that many people choose to have a slim body. Aerobic exercises help the whole body to move smoothly, fast movement movements constantly impact on the muscles, arms, legs and hips to help burn calories, reduce body fat, pink skin bright, smooth.
- Gym
Gym is a combination of sports that do not require specialized skills but include many simple movements that connect with each other into exercises. With gym exercises, the whole body participates in activities from which excess fat will burn safely and quickly.
For a fast weight loss exercise, you need to keep in mind that you need to exercise regularly in different parts so that the weight loss process takes place evenly to help your body balance, combine diet and proper resting will bring unexpected effects. Research shows that Gym helps metabolism in the body always occur at a high level as well as beneficial for maintaining muscles.
- Practice cardio
Cardio is a combination of exercises that help the body increase and control the heart rate, support the process of blood circulation, thus increasing the metabolism of fat burning effectively throughout the body. In addition, Cardio helps you reduce stress, enhance physical strength and improve cardiovascular health.
Before the unexpected benefits of Cardio exercises, practice 4-5 sessions a week to lose weight most effectively!
- Running
Jogging is one of the methods of weight loss that helps burn fat quickly and increase physical fitness. So try to run at least 3-4 sessions a week to have a slim and supple body.
- Cycling
Cycling is a simple weight loss exercise suitable for people of all ages to bring positive effects to physique as well as health. Your waist will quickly improve if you ride the bike properly. This is an entertaining sport that enhances skin beauty as well as muscle tone. So burn 500-1,000 calories per hour thanks to fast cycling.
- Squat
Squat is a weight loss exercise that requires a smooth coordination of many parts from the thigh muscles, leg muscles, buttocks, and abdomen to burn off excess fat so that the body is more slim and toned. Practicing Squat every day is good for joint bones, physical strength and mobility. Each exercise causes you to consume a lot of energy so make 3-5 innings per day, each with a frequency of 20-30 times.