News : Lose weight fast, is it possible? The keys to achieving it in a healthy way
The same doubts assail us every time summer or some important event approaches: how to lose weight fast in a week? How do I lose the extra kilos between now and the holidays?
We have two good news for you. The first is that losing weight quickly and healthily is possible, and you can lose 4 kilos in a month. The second is that, if you get mental, it is not as hard or as difficult as you think.
Before we begin, we warn you something: It is not worth putting your health at risk for an image issue. Always bet on what is healthy, and we assure you that the results will come.
Can you lose weight fast and easy?
We always insist that the key to losing weight is reach caloric deficit, that is, burn more calories than are consumed. You must consider the cost of your basal metabolism and that of physical activity, and put it in relation to your menu.
Of course, to lose weight in a healthy way, rushing is not usually good counselors. A heavy weight person who radically changes their habits could lose more, but it is advisable not to lose more than one kilo a week.
This is what the Spanish Heart Foundation recalls, which criticizes bad habits such as the “bikini operation”. “Most of the population, surprisingly, does not use measures to lose weight that benefit their health, but rather they seek a better image,” they write on their website.
The low protein diets, which help you lose weight at the cost of muscle mass, are harmful to the heart. The ones that result poor in carbohydratesOn the other hand, they can cause dehydration and raise cholesterol levels (which are cardiovascular risk factors) if they are based too much on protein and do not leave the space that vegetables or cereals deserve.
Miracle diets are ruled out, many people wonder how to speed up basal metabolism to burn more calories. But the truth is, there are more myths about speeding up your metabolism than there are tactics that have been proven effective.
What does seem clear is that there are factors that slow down metabolism: not drinking enough water, going over sugars, skipping meals without having a proper plan, not including protein in breakfast or eating an excessively hypocaloric diet.
Go for healthy habits and think of it this way: If you manage to lose a kilo a week, you will have lost 8 kilos in two months. 8 kilos! Doesn’t that seem fast enough?
How to lose weight fast and well
There are miracle diets, but they are not what you think. We are not going to talk to you about any excessively restrictive plan, or that discriminates against macronutrients that your body needs, or that it resorts to supplements with little scientific endorsement.
But we assure you that if you start TODAY with the habits mentioned below, your body will notice it and you will feel that a miracle has been worked. But no, nothing to do with the supernatural. You will be the one who did it.
1. Eliminate refined carbohydrates
They are present in ultra-processed foods, and it is not always easy to identify which products fall into this category. Read the label. If it contains more than five different ingredients and among them are sugars, refined flours, refined vegetable oils, salt and other additives, it is an ultra-processed.
A faster way to do this is with the My Real Food app, which has a barcode reader. If the product is registered, it will inform whether it is ultra-processed or not. Some foods are easily camouflaged among healthy options by their labeling and advertising, hence the crusade of nutritionists such as Carlos Ríos (promoter of My Real Food).
Refined carbohydrates do not contain fiber or other quality nutrients. They are easy to digest and are quickly converted to glucose, whose excess causes high levels of insulin in the blood. This promotes fat storage in adipocytes, and contributes to weight gain.
2. Give prominence to fiber …
It is one of the key answers to questions about how to lose belly weight fast. Give prominence to foods rich in fiber such as whole grains, legumes, fruits, vegetables and seeds. Vegetables such as broccoli, cauliflower, spinach, tomatoes, Brussels sprouts, lettuce, or cucumber are excellent options for their low carbohydrate content.
The fiber slows down digestion, which helps us feel full for longer and let’s avoid the bad habit of snacking on unhealthy options between meals. In fact, a study of 240 adults with metabolic syndrome showed variations of 0.6 kg between the group that followed a high-fiber diet and the group that did not.
Specifically, it is recommended to consume about 38 g per day on average in men and about 25 in women.
3.… and also to proteins
Studies show that adequate consumption can reduce cardiometabolic risk, and affect appetite and weight loss.
Each person will have their ideal values of preferential consumption and it is important to find the balance so as not to sin by default or by excess. But, on average, a man will need between 56 and 91 g per day and a woman between 46 and 75 g per day.
Where can you find quality protein? Some sources are as follows:
- Meat: beef, chicken, pork and lamb.
- Fish and seafood: salmon, trout and prawns.
- Vegetables: chickpeas and other legumes, quinoa, tempeh and soybeans.
4. Don’t forget about fats
If you think that in the diets to lose weight and rapid volume fats are prohibited, you are wrong. It is about to stop demonizing fats, except for trans fats. Those should be banished from your diet.
Whichever plan you choose to lose weight, your body needs healthy fats like the ones you can find in olive oil or avocado. Other options, like coconut oil, should be used very sparingly because they contain high levels of saturated fat.
5. Water and coffee, the winning drinks
A study by the Department of Physiology of the University of Granada showed that, if you drink coffee half an hour before aerobic exercise, you will significantly increase fat burning. During the afternoon, in addition, the effects of caffeine are greater than in the morning.
Caffeine is one of the most consumed substances to improve sports performance. In fact, its intake has traditionally been closely monitored in the anti-doping controls of certain disciplines, such as tennis. In addition, it is a common ingredient in sports supplements that claim to burn fat.
Regarding the Water, is the healthy drink par excellence. There is always talk of the famous two liters, and the truth is that the National Academies of Sciences, Engineering and Medicine of the USA determined that the intake should be about 3.7 liters in men and 2.7 liters in women. But this amount includes all the liquids of any drink, and also the contents in food (approximately 20% of the total).
6. Do strength exercises
In addition to regular cardiovascular exercise (running, swimming, cycling, etc.), a weekly strength exercise routine that involves all muscle groups will help you a lot in your purpose. You may using your own body weight or opting for free weights or dumbbells. If you don’t have one, a couple of packets of rice or two full water bottles will do the trick.
A kilo of fat does not take up the same space as a kilo of muscle, and also strength training helps you speed up your metabolism. If you are a beginner, stick with basic activities until you are sure that you copy the exercises well to maintain the correct posture and not injure yourself. When you feel confident, increase the difficulty with more weight.
What strength exercises are especially recommended for weight loss? Squats, push-ups, forward and back lunges, or weighted bicep curls are just a few examples. In both push-ups and squats, holding two dumbbells will increase the intensity.
It may interest you: Which sport burns the most calories? Different options to lose weight
7. Try intermittent fasting
Fasting may not seem like a suitable formula for quick and easy weight loss, especially if you are not used to it. But the practice gains followers every day thanks to studies showing that fasting for short periods of time helps with weight loss.
Some of the more popular intermittent fasting methods are:
- Fasting on alternate days. It consists of fasting every other day, and eating normally (in a healthy way, of course) on non-fasting days. There is a somewhat less demanding variant of this option, which consists of consuming between 25% and 30% of the energy that the body needs on fasting days.
- The 5: 2 diet. It is about doing two days of semi-fast a week, without going over 500-600 calories.
- The 16/8 method. This is probably the most followed today. It consists of fasting daily for 16 hours, and eating meals in a time frame of 8 hours. Fasting covers the hours of sleep, so that those who practice it do not eat anything after 8:00 p.m. or have breakfast (or snack) before 12 o’clock.
Ask your doctor or nutritionist for guidance if you want to carry out this practice without previous experience. The popularity of intermittent fasting has reached such a level that there are already schools offering face-to-face courses to teach how to practice it properly.
8. Get plenty of rest and manage stress
Eating to calm anxiety or stress is a common pattern that not only gets in the way of your weight loss goal, but can cause you to put it on. What fills us up, in particular, are carbohydrates. In stressful situations it is common to resort to ultra-poor.
It is possible that what you have is emotional hunger, and not physical. Food is just an instant gratification that will not serve you, but will only compound the problem. It does not meet your needs, so if these urges to eat are repeated, you probably need psychotherapy.
On the other hand, regular sleep habits are linked to lower levels of fat bodily. And it is that those who sleep in a disorderly way, little and badly secrete hormones such as cortisol, which favor their storage. If you struggle, yoga, meditation, tai chi, or breathing techniques can help.
Bonus: star combinations to lose weight
Who said you don’t have to enjoy eating? Far from being boring, healthy diets respect natural flavors because they opt for cooked chords. It is about accustoming your palate, and someday you will realize that the unpleasant thing is what you eat now (in case you get it wrong).
To encourage you, we share some suggestions:
- Breakfasts. Scrambled eggs, some avocado and berries / Spinach, mushroom and feta cheese quiche / Green smoothie with spinach, avocado and almond milk, plus some cottage cheese.
- Lunches. Grilled salmon accompanied by avocado and asparagus / Salad with grilled chicken, beans, red pepper and yogurt sauce / Whole wheat wrap with lettuce, tomato and turkey, plus celery sticks with yogurt sauce.
- Dinners. Baked turkey with a side of mushrooms, onion, bell pepper and cheese / Roasted cauliflower with tempeh, Brussels sprouts and walnuts / Salad with chickpeas, asparagus, cucumber and Parmesan cheese.
In short, forget the magic formulas to lose weight fast because you will put your health at risk and experience the dreaded rebound effect. Eat a fiber-rich diet with the protein and healthy fats you need, combine cardio and strength exercises, and get plenty of rest.
You can use aids such as caffeine before doing sports, or implement intermittent fasting with professional help. The key to everything is to get mental and be firmly determined to achieve the goals. If so, the goals will arrive sooner than you imagine.