If you are a woman and are looking for some tips to lose weight fast you are in the right place. Eating healthy and doing exercise is the only way to lose weight. Several changes in your habits will help you to achieve weight loss in an effective, healthy and fast way. To see results you will have to follow a series of tips in a rigorous way for a considerable period of time, at least a couple of weeks.
We promise you that these tricks to lose weight are infallible. In addition, many of these habits can become fixed in your diet and you will notice its effects immediately.
1. Drink water, more water
Avoid all kinds of soda, sodas and sugary drinks. Always choose to drink natural water, because the more you drink, the quicker your digestion and improve your general health. Drinking water can accelerate the metabolism between 24 and 30% in a period of between 1 to 1.5 hours, helping to burn some extra calories.
One study showed that drinking half a liter of water an hour and a half before meals helped people who were following a diet to lose 44% more weight.
2. Eat eggs at breakfast
Eggs have many benefits, including helping to lose weight. Replacing a cereal-based breakfast with eggs can lead to fewer calories in the next 36 hours, losing weight and body fat. And if for some reason eggs cannot be consumed, any other source of quality protein works as well.
3. Drink coffee (preferably black)
Coffee has sometimes been unfairly demonized. When it is of good quality, it is full of antioxidants and numerous ways to contribute to good health. Caffeine can raise metabolism between 3 and 11% and the elimination of fats between 10 and 2%.
Of course: you have to make sure you do not add large amounts of sugar or other high-calorie ingredients since that would cancel out all your benefits.
4. Drink green tea
Green tea contains small amounts of caffeine, but also includes powerful antioxidants called catechins, which are believed to work in synergy with caffeine to improve the fat-burning effect. Although the evidence is not entirely firm, many studies show that green tea (both drink and extract in the form of a supplement) can help you lose weight.
5. Cooking with coconut oil
Coconut oil is very healthy. It is high in medium chain triglycerides, which are metabolized differently than other fats. It has been shown that these triglycerides can raise metabolism in a range of up to 120 calories a day and also reduce appetite, which could end up consuming up to 256 fewer calories per day.
The idea is not, anyway, to add it on something that has already been cooked in a traditional way, but to replace with coconut oil some of the fats that are usually used for cooking.
6. Take glucomannan
Glucomannan is a fiber that, in several scientific studies, has lost weight to research subjects. Absorbs water and sits in the gut for a while, making you feel fuller and helping you consume fewer calories. And it has been shown that people who consume glucomannan supplements lose a little more weight than those who do not.
7. Cut out the added sugars
Most people consume too much-added sugar. This consumption is strongly associated with the risk of obesity and diseases such as type 2 diabetes and heart problems.
If you want to lose weight, you need to reduce the consumption of added sugar and high fructose corn syrup. And you have to make sure you read the food labels well, since many supposedly healthy products are sometimes full of sugar.
8. Eat less refined carbohydrates
Refined carbohydrates, usually, are sugars or grains that have been stripped of their fibrous and nutritious parts. Scientific studies show that refined carbohydrates can raise blood sugar quickly, leading to hunger and cravings, and increase food consumption a few hours later. Consuming them is strongly linked to obesity.
So, if you are going to consume carbohydrates, it is better to make sure that you are going to consume them with your natural fiber included.
9. Follow a low carb diet
Numerous studies show that sticking to a low-carbohydrate diet can help you lose between two and three times more weight than with the standard low-fat diet. And, at the same time, it contributes to better health.
10. Use smaller plates
Although it may seem impossible at first sight, it has been shown that using smaller plates usually results in lower calorie consumption automatically.
11. Control portions or count calories
Everything that contributes to being aware of what is eaten is useful. So, controlling the size of the portions or counting the calories consumed may be a good idea, for obvious reasons.
There are studies that also show that carrying out a food diary, writing what is consumed every day or taking pictures of what you eat, can contribute to the loss of kilos.
12. Have healthy foods nearby in case hunger
Buying and having healthy foods on hand prevents recourse to harmful snacks for the diet. Thus, it is ideal to use fruits, nuts, baby carrots, yogurt or boiled eggs.
13. Brush your teeth after dinner
Although there are no studies to support this, many recommend brushing your teeth immediately after dinner, which seems to prevent the temptation of a snack at night.
14. Eat meals with spices
Some spices, such as cayenne pepper, contain capsaicin, a component that can speed up metabolism and slightly reduce appetite.
15. Do aerobic exercise
Aerobic exercises not only burn calories but contribute to better physical and mental health. They seem to be especially effective in losing abdominal fat, which grows around the organs and produces metabolic problems.
16. Lifting weights
One of the bad collateral effects of dieting is that it tends to favor muscle loss and slowing of the metabolism. And the best way to prevent this is to do some kind of resistance exercise, like lifting weights. This can keep the metabolism high and prevent the loss of muscle mass.
17. Eat more fiber
Fiber is usually recommended to lose weight. Although the evidence is not conclusive, some research shows that fiber, especially viscose, increases satiety and helps control weight in the long term.
18. Eat more vegetables and fruits
Both vegetables and fruitshave properties that make them very effective for weight loss. They contain very few calories, but a lot of fiber. In addition, it takes time to chew them and provide satiety. Several studies show that people who consume them tend to weigh less. These foods are also very healthy and nutritious, so eating them is important for other reasons beyond losing kilos.
19. Chew slower
It may take time for the brain to “record” that it has already eaten enough. And some research shows that slower chewing helps you consume fewer calories and increase the production of hormones linked to weight loss.
20. Sleep well
Sleep sometimes is not taken into account, but it is as important as eating healthy and exercising. Bad sleep is one of the main risk factors of obesity, linked to an 89% higher risk in children and 55% higher in adults.
21. Overcoming food addictions
If you suffer powerful cravings and you cannot control the diet no matter how hard you try, you may be facing a case of this addiction. And the only thing that works is to get help. Trying to lose weight without first dealing with that problem is almost impossible.
22. Consume more proteins
Following a diet high in protein has been shown to accelerate the metabolism of 80 to 100 calories per day. One study showed that converting protein to 25% of the calories consumed per day reduced obsessive thoughts in relation to food by 60%, while halving nighttime cravings.
Thus, simply adding proteins to the diet, without restricting anything, is one of the easiest and most effective (and delicious) ways to lose weight.
23. Supplement with whey protein
If it is difficult to include enough proteins in the diet, taking a supplement can help. An investigation showed that replacing part of the calories with whey protein can result in a weight loss of around 4 kilos, while increasing lean muscle mass.
24. Do not drink calories
Sugar is bad, but in liquid form it is even worse. In fact, it is probably the most fattening part of the modern diet. For example, one study showed that sugar-sweetened beverages are associated with a 60% higher risk of obesity in children per serving per day. This also applies to fruit juices, which contain the same amount of sugar as a soft drink. You can consume the whole fruit, but it is better to avoid the consumption of the juice alone.
25. Eat single-ingredient foods
If you want to be a thinner and healthier person, one of the best things you can do is consume natural foods of a single ingredient. Generally, these foods are naturally satisfying, making it difficult to gain weight if most of the diet is based around them.
26. Pay attention to what you eat
Make mealtime a little ritual. It really will not take much of your time. Sit at the table, do not rush, do not try to do multiple tasks, do not think about problems, do not watch television and do not talk on the phone. It’s just you and your food. Keep in mind what you eat and how you do it. This will help you taste your food more clearly and eat much less.
27. Do meditation or yoga
Meditation or yoga decreases stress level and anxiety which prevent weight gain and increase fat burning. Also, it helps to avoid emotional eating.
28. Dilute fruit juices
All fruits are rich in sugars, and although they are healthy, they do not stop having calories. When you choose to consume them in juice, take half a glass and add another equal amount of water. With this, you can subtract up to 80 calories from each glass.
29. Homemade Dressings
Eating salad every day is not a good option if you bathe in dressing because most are rich in fat. Instead, use lemon or prepare your own healthy dressing with balsamic vinegar, a little olive oil and a pinch of mustard.
30. Kitchen at home
Avoid fast foods or processed foods as much as possible. Foods in restaurants or bars can provide 300 to 500 extra calories if you eat at home; And if you add to that the temptation to consume alcoholic beverages and desserts, in the long run the risk of getting fat is greater.
31. The trick is filling the stomach
20 minutes before each meal, drink a glass of natural water, or eat a piece of fruit to give the signal to your brain that you have already eaten something and arrive with less hunger.
32. First the salad
If you start the meal with a good plate of salad, when you get to the main course you have already consumed a significant amount of nutrients and you will eat less.
33. Write down what you eat
Carrying a kind of food diary helps you to control more of what you eat and the hours when you do it, especially if your problem is anxiety. It is not necessary to obsess, just take notes every day. You will be surprised at the end of the week of everything you eat and you are not aware.
34. Avoid the central corridors
When you visit the supermarket, stay away from the central aisles, since processed foods are usually concentrated there.
35. Do not diet, but eat healthily
Most diets usually do not work long-term. In fact, there are studies that show that dieting consistently predicts future weight gain. Instead of dieting, it is better to aim to become a healthier, fitter and happier person. Focus on nourishing the body instead of depriving it of things. Thus, weight loss will come as a natural side effect.
Each person is unique, with unique habits, and a unique lifestyle. Therefore, only with a personalized System can help to promote long-lasting weight loss for women.