Losing weight quickly and effectively can be a challenge for many people. There are a variety of methods people can use to lose weight, but not all of them are effective. Here are some simple tips to lose weight quickly and effectively:
Understanding Calories
How many calories per day do you need? The answer may surprise you: it depends on a number of factors, including your age, activity level, height and weight. As a general rule, the WHO recommends a daily intake of 2500kcal for a man and 2000kcal for a woman. Once again this remains an average, in reality, the energy requirement will depend in particular on the calculation of your basic metabolism and your level of physical activity.
Once you have understood your caloric needs, you should know that each food ingested contains a certain number of calories, itself composed of the nutrients that constitute it: carbohydrates, lipids, proteins. In practice, it is not the calories that make you gain weight but the nutritional profile of a food.
On the other hand, the golden rule of weight loss is simple: you must expend more calories than you ingest, this is what we call a calorie deficit. This is why it is important to choose foods that may be lower in calories but which will have nutritional value, for example rich in protein and fiber to satisfy hunger.
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Consume lower-calorie foods that help you lose weight
Some foods are more suitable than others when trying to lose weight. When you start a diet, you must learn to build a balanced diet. Indeed, according to ANSES the distribution of nutrients in your diet should look like this:
- Carbohydrates should represent between 40% and 55% of caloric intake.
- Protein should represent between 10 and 20% of caloric intake.
- Lipids should represent 35 to 40% of total caloric intake.
This will already help you to have a better vision of what makes up a balanced meal. Afterwards it is important to know that certain foods are better suited to losing weight, you should rather favor vegetables and fruits rich in fiber and with a high water content. These will have a greater satietogenic and therefore appetite suppressant effect.
For more details on the list of foods to help you lose weight quickly, it's here:
Perform intermittent fasting
Intermittent fasting involves alternating periods of fasting (often lasting a few hours) and periods where you eat normally. There are different types of intermittent young people, but the best known and easiest to adopt is the daily intermittent young person. this consists of concentrating all meals over one period of the day and fasting the rest of the time (between 12 and 4 p.m.).
The benefits of intermittent fasting on your health are numerous. It will improve digestion, sleep and can help regain control over your weight. Be careful, however, with intermittent fasting you must consume a sufficient quantity of calories when you are not fasting.
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Consume slimming meal replacements to facilitate weight loss
When you have little knowledge of nutrition and no time to cook, plan menus in advance, etc., opting for a slimming meal replacement is THE ideal solution to lose weight quickly without the hassle.
The advantage of Feed slimming meal replacements. ?
- they are designed for weight loss
- they are low in calories but hold until the next meal
- they are rich in proteins and fibers (balanced and satiating)
- they are rich in vitamins and minerals to avoid deficiencies
- they often have superfoods like konjac (powerful appetite suppressant)
- They are practical and can be taken anywhere
If you are doing a Feed slimming meal treatment, we recommend replacing 2 meals per day with 2 Feed meal bars. That leaves you with only one meal to think about to reach your goal. Example :
- Breakfast - a Feed bar. light
- Lunch - a classic but balanced lunch
- Dinner – a Feed bar. light
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How to lose belly weight quickly?
Belly fat can certainly be complex, but above all it can be harmful and harm your health. Indeed, a type of abdominal fat – called visceral fat – is a major risk factor for type 2 diabetes and heart disease. It is therefore essential to fight against this belly which can set in over time.
It should also be noted that certain factors can promote the installation of abdominal fat such as a sedentary lifestyle, a genetic predisposition or menopause.
Here are some tips to help you reduce excess belly fat:
- eat plenty of soluble fiber.
- drink less (no) alcohol
- eat more protein
- work on your anxiety
- eat fewer sweets
- do cardio, or HIIT
- sleep long nights
- try the young intermittent
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Can you lose weight without exercising?
Not everyone has the opportunity to do 3 hours of training per week and we understand that! So is it possible to lose weight quickly without exercising? So losing weight yes it is possible, but “quickly”, not so much. In reality, when you lose weight without exercising, it is more about rebalancing your diet and your lifestyle in the long term. So it may take more time but will be very beneficial for your health, since you will be more likely to keep these habits over time.
To lose weight without sport, here are our best tips:
- to fix objectives
- hydrate well
- eat healthy
- eat more protein
- eat enough fiber
- favor seasonal fruits and vegetables
- sleep long nights
- avoid snacking
- prefer walking to public transport/cars
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IN SUMMARY
As you will have understood, to lose weight you will have to combine several factors such as food and physical activity.
You will have to aim to adopt a more balanced diet that allows good satiety (stop sugar, pay attention to calories and yes to proteins and fibers and good fats). But to easily lose your extra pounds you must combine this diet with physical activity, sport allows your body to go into a calorie deficit.
In summary, you can take inspiration from all our advice without forgetting to treat yourself, and do not hesitate to talk about it with your doctor, who will be able to guide you better.
