Do you want to lose weight quickly but don't know how to go about it?
Every year, before summer, after the Christmas holidays or for the start of the school year, do you undertake the project of losing weight but give up for lack of rapid results? Are you struggling to find effective solutions: Eat less? Eat better? And sports ? Especially since weight loss can always be a tricky subject when we live at 100 miles an hour.
Don't panic, we are here to help you with our advice. We will discuss three key aspects for losing weight quickly: diet, sport and good habits to adopt for your daily life.
Discover in this article some effective tips to help you lose weight and support you in this new slimming challenge.
FOOD: How to eat to lose weight quickly?
How to reduce your calorie intake?
When you want to lose weight quickly, diet plays a very important role in obtaining better slimming results.
The first goal is to reduce the energy intake your body needs. We're talking about a low-calorie diet. Start by reducing your intake by 300 to 500 calories per day to lose weight quickly and start seeing the first results on your figure.
To achieve this more easily, reduce your portions and slightly the quantity of starches and fats that you usually consume. But not too much ! You should not ignore your hunger either, to avoid deficiencies, which could have consequences on your health. If the quantity of food you consume becomes too low, the body can also set up a storage system in increasing the amount of stored fat.
Light cures, and more generally all the products in the Light range , offer low-calorie meals while guaranteeing intakes of important macro and micro nutrients to ensure that you do not contract a deficiency, which could have a harmful effect on your health. .
What foods should you choose to lose weight quickly?
To help you lower your calorie intake, you can increase the proportion of fiber and protein you eat, which will reduce your hunger.
So, include foods like green vegetables , fruits, raw vegetables, etc. in your meals. to enrich your diet. Rich in fiber, they will also have a beneficial effect on your digestion thanks to their role as a prebiotic (improves intestinal health).
Concerning proteins, slightly increase animal protein sources (lean meat, chicken, eggs, lean dairy products, etc.) but especially vegetable sources (legumes, dairy products, etc.) in your diet.
Protein foods will allow you to have a more energy-intensive digestion, but also a lower energy intake (equal quantity -g).
These tips will allow you to increase the volume of your food bolus and thus have a feeling of satiety more quickly: you will be full more quickly and lastingly! Perfect for limiting snacking and thus losing weight!
Here is a list of foods to favor to lose weight quickly:
- Fresh vegetables and fruits (preferably seasonal)
- Starches, cereals, wholemeal breads
- Eggs
- Fish and lean meat (fish, chicken)
- Legumes
- Oilseeds and nuts (almonds, walnuts, etc.)
- Unsweetened and low-fat dairy products
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What foods to ban to lose weight quickly?
If certain foods are to be favored when the objective is to get back into shape quickly, others should be radically banned as part of a slimming diet. For example, avoid industrial meals as much as possible, which are often practical for saving time, but bad for your stomach. We need to know what we have on our plate. Instead, opt for small, simple meals and recipes that are quick to prepare.
A good dinner is not necessarily representative of tedious cooking: you just need to steam (or not) your fresh or canned vegetables, a little gourmet sauce, a source of protein, good lipids, a little of whole starchy foods and that’s it!
Your meals should be balanced with 40-50% carbohydrates, 30-35% carbohydrates, 15 to 20% proteins, with 20 to 25g of fiber per day.
This new nutrition will also have a long-term impact on your weight, but also on your mood, your health, and your digestion. It’s very true: eating better is the beginning of happiness!
Here is a list of foods to avoid to lose weight quickly:
- Alcohols
- Fatty processed foods
- Refined starchy foods (white pasta, etc.)
- White cereals and breads
- Industrial dishes
- Cookies and biscuits
- Oil-based preparation (fries etc.)
- Pastries, pastries
- Red meat, cold meats
- Fatty sauces
- Soda, juice etc.
SPORT: What activities can you do to lose weight quickly?
Optimizing your nutrition is a first step, but having regular physical activity is just as essential if you want to lose weight quickly. 3 to 4 sports sessions per week is already a very good pace. The most important thing is to be regular. Choose a smaller number of sessions, or shorter sessions, which you can reproduce regularly over a longer term. This is the key to effective results in losing weight and avoiding yo-yoing.Cross training to burn calories
Cross training is ideal for losing weight quickly. This activity helps burn fat. In the cross training family we find Hiit (High Intensity Interval Training). This method is based on a simple principle: very intense efforts over a short time, followed by a recovery phase between each exercise.
We lose calories during and after exercise because the body must recover from the intensive session it has just undergone. This method :
- leads to very high calorie consumption in a short time.
- increases metabolism several hours after training.
- allows you to both lose fat and gain muscle mass.
Cycling, running and walking: always a good idea.
Being in motion is a necessary habit to get into for your health, even more so when you want to lose weight quickly. In addition, cycling, jogging regularly or walking (brisk or stroll) will have a positive impact on your cardiovascular system. You can easily integrate these activities into your daily life. As always, be progressive in the length and intensity of the sessions.
DAILY: What good habits should you adopt to lose weight quickly?
Hydrate yourself.
Here is the essential tip for a successful diet: drinking 1.5 to 2L of water contributes to good hydration and a healthy life.The volume of water to drink will thus allow you to have a feeling of satiety (although not lasting), and to limit snacking a little.
The beneficial effects are also multiple: clearer skin, less water retention, detoxifying etc.
Organize your week.
To implement all these new tips in the context of diets, it is necessary to organize your week, and write down your measurable objectives (go from 65 kg to 60 kg, change your waist size by X cm, etc.) : just so you don’t feel overwhelmed. You can therefore favor the use of management tools: online diary, notion etc. But it doesn't have to be a source of stress, take time for yourself, you need it. .
Also take care of your sleep. Sleeping well has a direct impact on your weight loss.
Adapt the intensity of your diet to your goals (without going overboard), it may therefore be wise to follow a slightly more drastic diet at the beginning, to lose weight quickly, but it is important to go through a step stabilization and reintroduce pleasure foods afterwards, according to your desire.
Also, if you are short on time, the Light range is ideal to help you achieve your weight loss goals in a healthy way. Ideal at home if you're short on time or at work during a short lunch break.
Be aware, however, that for lasting change, your habits must also be sustainable, otherwise your pounds will reappear after a few weeks. Focus on a healthy lifestyle!
