The only crash diet you should consider if you need to lose
weight fast
1. Do not charge starchy vegetables
If you want to lose weight in the long term, your best
bet is to change a sustainable, long-term lifestyle. But sometimes life comes
quickly to you and you need a quick fix. A wise lifestyle change is eating lots
of vegetables. Vegetables are nutritious and provide plenty of filling fibers
with hardly any calories. Non-starchy
vegetables have a high water content, so they provide you with moisture while
replenishing them - the perfect combination for weight loss.
Starchy vegetables
(like potatoes) and processed whole grains (like wholemeal bread) are foods
that I would normally recommend in moderation as they contain plenty of
nutrients, fiber, and healthy carbohydrates. However, high carbohydrate foods
are not the best friend if you want to lose
weight. When your body stores excess carbohydrates, it essentially stores
them with water. So replace high-carbohydrate foods with non-starchy vegetables, which still provide filling fibers without
so much water retention. For a week before your event, you can replace the
starchy carbs with more non-starchy
vegetables to lose some water weight.
Fill at least half of
your plate with non-starchy vegetables
such as asparagus, peppers, broccoli, cauliflower, mushrooms, spinach, kale,
cucumbers and more.
2. Swap the salt for herbs and spices
Another healthy change
that helps you look better is reducing salt. Sodium causes your body to cling
to excess water. So, if you follow a high-salt diet, you will probably be
storing more water than you need. If you are in a hurry to lose weight quickly, cut out as much salt as possible. This means
you no longer need to use the salt shaker and avoid processed and packaged
foods were adding salt is virtually unavoidable.
Try to prepare food
from scratch instead of eating out before your big event to further reduce
sodium and flatulence. Even in healthier restaurants, the sodium level is
usually above the roof.
Avoiding salt does not
mean that your food needs to be boring. Experiment with different herbs and
spices. Try adding fresh coriander and cumin to grilled fish, lemon and
rosemary to chicken or ginger and Chinese five spices to tempeh or beef. Get
some spice blends from your local market to add spice to your life. Just read
the ingredients and make sure no salt is added. It's hard to get salt out of
the way, but these weight loss motivational mantras
will help you through the salt-free desert and into weight loss.
3. Drink plenty of water before meals
It does not seem to be
intuitive to drink lots of water if you want to lose weight quickly - especially water weight - but staying
hydrated is one of the most important steps you can take to lose weight. People often confuse
thirst with hunger. So if you stay hydrated, you'll have more contact with
those times when you're actually hungry than just thirsty. In addition, your
body will do a lot of good if you drink enough fluid.
It has also been shown
that drinking a glass of water before a meal leads to increased weight loss by reducing the amount you
consume at mealtimes. It's hard for your eyes to be bigger than your stomach
when you've already had enough water! Staying hydrated also promotes good
digestion, making it less likely to end up secure and bloated.
Always bring a water
bottle with you and drink more than eight cups a day. Avoid sugary drinks such
as lemonade, juice or sweetened coffee or tea as they are low-calorie bombs.
Throw lemon slices or chopped fruits and herbs into your water to enhance the
taste - it will encourage you to drink more!
4. Avoid gaseous foods
Want to know how to lose weight fast and reduce bloating
right away? Avoid gaseous foods in the run-up to your big event.
If you chew gum,
swallow it more often than without a piece of chewing gum in your mouth. Part
of what you swallow is air and that can make you feel puffed up. Most
sugar-free chewing gums are made with sugar alcohol, which can also lead to gas
in some people.
Soda and diet soda
often have gas-forming sugars or sugar alcohols - and they're carbonated. These
bubbles trapped in liquid can make you swell.
Everybody is different
when it comes to digesting gas-forming foods. However, there are a few things
you should keep in mind: Avoid beans and cruciferous vegetables (think of
cabbage, Brussels sprouts, cauliflower, and broccoli) days if you want to look
slimmer. Choose lean protein such as chicken and fish or, if you are a
vegetarian, small amounts of nuts and seeds as protein. Combine it with
non-gaseous vegetables such as asparagus, spinach, and cucumber to prevent it
from bloating.
5. Throw away the packaged food
Processed, packaged
foods often contain more salt, sugar, and refined carbohydrates than you prepare
yourself. If you want to lose weight
quickly, avoid foods that come in packages and stick to whole, unprocessed
foods. Build your plates with vegetables that are not starchy, unprocessed
whole grains, lean protein, and healthy fats, and season them with spices, not
salt.
Instead of fries and
granola bars, take a piece of fruit and vegetables and a protein source to have
enough energy. Do you need some ideas? This could look like this:
Carrot pens and a
hard-boiled egg for a snack
An apple and a handful
of raw almonds for a snack
Romaine lettuce with
tomatoes, diced peppers, brown rice, chicken and avocado for lunch
For dinner, try roasted
broccoli, spinach salad, quinoa and salmon seasoned with lemon and dill.
6. Make sure you get enough protein
Protein is the key to staying full and full,
even if you eat fewer calories. Studies have shown that
eating a high-protein
breakfast can help you reduce calorie intake throughout the day by getting
full and full-bodied.
Protein is also
important for maintaining muscle mass when losing weight. If you dramatically
reduce your calorie intake and lose
weight too fast, your muscles may suffer. Your body begins to wet with lean
tissue such as muscles and organs, and your metabolism slows down to save
energy. That's why extremely restrictive diets that make you lose weight quickly are not healthy in
the long run.
It is important to
consume enough protein every day, whether you are in a fast or long-term phase,
to keep your muscles and metabolism healthy throughout your weight loss. Make sure you eat chicken
breast, turkey breast, fish, seafood or tempeh the size of a card game with
every meal. To nibble, take 2 eggs, 1/4 cup nuts, or 3/4 cup Greek yogurt or
cottage cheese to cover your protein needs and stay full and feel slim.
7. Get a lot of sleep
Go for at least seven
hours of sleep a night. Try to go to bed and wake up at the same time every
day. Why? Have you ever noticed how much you crave donuts and drive through
breakfast when exhausted? If you do not get enough sleep, your hormones will
get out of balance. Running without sleep, the hormones that
stimulate you to eat may actually skyrocket, while the hormones that signal
for fullness are pushed down - and that's a prescription for gaining weight.
When you are rested, it is much easier to make healthy choices and stay on
track.
8. Keep the meals easier in the evening
Research has shown that later consumption may
result in slower weight loss when you take a larger meal for breakfast,
and smaller meals throughout the day can help you lose
more weight! And although we're not going to tell you that after 18:00,
you're not supposed to confine yourself to anything anymore, it's important to
consider what time of day you're most struggling with temptations.
For many people,
nocturnal cold room raids are a disadvantage that leads to overeating and
unnecessary calories. If you are motivated to wake up, eat healthily but at the
end of the day lose steam and have a large order to take along, you can work
around the problem by planning dinner in advance.
If you feel like having
dinner in the evening, ask yourself if you are really hungry or eat out of
habit or boredom. Find out how
to stop emotional eating with seven mind tricks that really work.
9. HIIT the gym
HIIT stands for
intensive interval training and is a great way to build muscle without spending
hours training in the gym. The idea is to spend everything for a short period
of time, followed by a slower pace that will allow you to recover. Remember to
jog or sprint for 30 seconds, followed by a pause or two, then repeat. Short
bursts of high-intensity exercises keep your heart rate up while you build
muscle. More muscle mass equals the daily calorie consumption. The leaner your
muscles are, the higher your metabolism is.
Focusing on cardio
workouts like running or cycling is good for your heart health, but make sure
you also do strength training to supplement your muscle growth. These 9
inspirational weight loss stories could also be motivating.
10. Request backup
Drastic weight loss from a fast diet is usually
due mainly to the loss of water. At best, a crash diet can help you lose a few
pounds. In the worst case, you may feel weak and tired and get sick. Before
embarking on the latest crash diet that promises drastic results, consider the
effects on your physical and mental health. For permanent weight loss, you want to make lasting changes long after the end of
this special event. Meet with a
registered dietitian to get nutritional advice tailored to you and your goals.
Pass the pounds on with these 42 easy
ways to lose weight fast.
lose weight, weight loss, weight, vegetables, water, lose, salt, non starchy
vegetables
Tags:
Healthy Eating
