23 quick ways to lose weight in 2020

If we take a full breakfast we will ensure we are getting the necessary energy to face the day and, in addition, avoid having to chop the rest of the day

You should already know that miracle and fast diets do not exist . However, the habits that you change can help you in this way to lose weight in year 2020.

If you have problems of obesity or overweight, beyond following an adequate diet plan, you must modify some customs.The 23 easiest ways to lose weight

We are going to give you some tips to lose weight without making great efforts . Small gestures that can have a great reward.

1. Take Care if you eat away from home

Change what you order in a restaurant. If you love fast food, especially at lunch in the office, start looking at another part of the menu, salads are an excellent option. It can also be some piece of chicken or grilled meat.

Take Care if you eat away from home

2. Do not chew between hours

Eliminate snacks When you are preparing dinner or there is still a short time to eat, you are likely to sate your hunger with package snacks. Besides being very addictive, they contain many calories. If you are very hungry, you prefer a fruit or cereal bar.

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3. Have a good breakfast

Eat a breakfast of 300 calories. A healthy combination of proteins and cereals is what allows you to have a lot of energy throughout the day and what is better, eat less at any time. If you are not having breakfast, do not try to stuff yourself with food from the first day, but add little by little one more element.

4. Play sports

Exercise 20 minutes a day. You do not need to sign up for a gym, you can take advantage of shopping, go and pick up your kids at school, walk up the stairs instead of the elevator, get off before the bus, wash the car, mow the lawn or play with your children in the park.

You can take 20 minutes a day to play with your children, this in addition to improving the relationship with them, it will also allow you to lose weight easily.

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5. Do not smoke

Smoking is not only harmful to the body, but also does not allow you to lose weight, as any exercise you shake and can not continue. While it is true that many get fat when they stop smoking , you can lower it with a proper diet and, above all, you will give health to your lungs.

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6. Eliminate temptations and Limit snacks.

Eliminate everything you can not eat. One of the problems among dieters is temptation. If there are many “forbidden” foods in your cupboard, replace them with healthy ones . The low calorie snacks, for example, wholemeal flour or cereals instead of chips, refined flour and chocolates.Eating a snack from time to time can be part of a nutritious diet to lose weight. However, the excess of sandwiches can make you gain weight. Be careful with the amount you eat with snacks while trying to lose weight.

If you want to lose weight quickly, limit the snacks as much as possible. These extra calories can delay weight loss.
If you include a sandwich, you should not exceed 100 calories per sandwich.
Also, just eat a sandwich if you are very hungry and feel that you need one or that you need an increase in energy before or after an intense exercise routine.
Some examples of nutritious and low calorie snacks are: a small fruit, a single low-fat Greek yogurt, 30 g (1 ounce) of assorted nuts or a hard-boiled egg.

7. Healthy meetings

Get together to exercise . Instead of hanging out with friends to eat pizza, he prefers to cite them in the park for exercise or at least to breathe fresh air. They can walk around a fountain or even go dancing.

8. Fill yourself with energy

Look for enthusiasm, load your player with songs suitable for the gym and exercise, so you will be more willing to go for a walk or run instead of staying at home.

9. Healthy diet

Fill yourself with agricultural products and lean proteins. Proteins and agricultural products (fruits and vegetables) are low in calories and rich in many nutrients. Together, they are an excellent combination to lose weight.Eat a lot more vegetables . Add to all your vegetable meals, for example, pizza with arugula or noodles with eggplant and zucchini. You will be satisfied and you will not want to try desserts or other dishes.

Protein is essential for food and weight loss. It contributes to the functioning of the body, maintains lean muscle mass and keeps you feeling satisfied for more time during the day.
Include a portion of protein of 85 or 115 g (3 or 4 ounces) in each meal and snack. Try the following: eggs, poultry, lean beef, pork, seafood, tofu or low-fat dairy products.
Fruits and vegetables are high in fiber and other nutrients, while being low in calories. In addition to protein, they can increase the consistency of meals and make you feel satisfied with fewer calories.
Include 1 or 2 servings of a low-sugar fruit (apples, strawberries, raspberries, blackberries or cranberries) or vegetables at each meal. Opt for 1/2 cup of fruit and 1 cup of vegetables or 2 cups of green leafy vegetables. healthy food for weight loss

10. Start Moving and Increase cardiovascular exercises.

Add exercise to your life, try to combine your routine so that you always exercise . For example, while you watch television you can do sit-ups or dance watching music videos. In addition to changing your diet, you need to practice cardiovascular exercises. The combination of diet and exercise can cause you to lose as much weight and lose it faster than diet and exercise separately.

Try to include at least 150 minutes of cardiovascular activities per week. However, you can increase it up to 300 minutes to obtain additional health benefits.
When choosing the exercises, choose activities that are of moderate intensity for you. You must miss the air, you must sweat and accelerate the heart rate.
It is not necessary to aim for a specific heart rate level. Try to get to 6 or 7 out of 10 on the scale of perceived exertion (1 represents a completely sedentary level and 10 is the most intense exercise you could handle).
Try exercises such as jogging, using the rowing machine, taking aerobic classes or using the elliptical machine.
You can burn a considerable amount of calories with cardiovascular exercises. But if you increase lifestyle activities, you will increase the total amount of calories you burn per day.
Lifestyle change activities are those that you perform on a typical or average day.For example: use the stairs, do housework, walk back and forth to your car and stop.
These activities do not burn many calories on their own. But if you increase them and move or walk constantly during the day, the total calories can add up.
Think of your typical day and observe when and where you can incorporate more movements or more activities. Can you park further? Can you climb more stairs? Can you take a break to go for a walk during the lunch hour?
Although typically only 150 minutes of aerobic activity is recommended, most healthy adults can increase it to 300 minutes per week. Increasing your activity levels will allow you to burn more calories and keep losing weight.
Consider the possibility of changing the intensity of the exercises. If you currently walk most days, go jogging 1 or 2 days a week. Increasing the intensity also means that you will burn more calories.

11. More Water and salt

Water is an excellent drink to help you lose weight. Contrary to what is popularly believed, retaining water and swelling is due to the lack of sufficient water, not the excess of it. Therefore, fill yourself with this calorie-free drink to avoid additional liquid weight gain.Walk for more time with your dog, this will allow you to leave your house , breathe fresh air and in turn, spend moments with your pet so that he can also exercise. If you dare, add the rollers or the bike to the ride.

Try to drink at least 8 to 13 glasses of water or other drinks without sugar per day. You can also try water and coffee or decaffeinated tea without sugar.
If you become dehydrated, even a little, you may feel hungry when in reality you are only thirsty. To avoid making this mistake, respect the rule of 8 to 13 glasses.
Also, drinking a large glass of water before a meal or when you feel hungry can make your stomach feel full and eat less.
Limit or avoid sugary drinks, alcohol or drinks with calories. Liquid calories can easily bring down all your efforts to lose weight. Water and Salt for Weight Loss

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12. Ask for the right

Do not “enlarge the combos”. It is very common to ask for the enlarged menu, because in relation to what it costs, we almost do not realize it. However, a small order of chips or soda will allow you to indulge in a quick meal once in a while.

13. Do not eat dessert

Think of the money you save if you do not ask for something sweet after lunch or dinner. With this you can buy Christmas gifts for your whole family.

14. Start a new gym class

You can choose to learn to dance salsa or Arab dance or if you are more calm, yoga or tai chi . Spinning is an excellent option to lose weight, for example. Also in the gyms are classes that combine aerobic with boxing.

15. Do not eat at dawn

If you are one of those who get up at night, open the refrigerator and look for something to “nibble”, you should change this habit for a healthier one. If there is nothing interesting there to satisfy your hunger, you can try drinking a glass of water . Sometimes we confuse hunger with thirst.

16. Be constant

You must acquire these habits as a routine . It is useless to put them into practice every other day. In the constancy is the success to lose weight.

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17. Eliminate additional calories.

If you want to lose weight, especially quickly, it is necessary to eliminate some calories from your diet. Reducing calories is one of the main methods to lose weight.

If you reduce 500 calories a day, you will lose 1/2 or 1 kg (1 or 2 pounds) per week. Losing weight at this rate will allow you to reach your goal in two and a half to three months.
You could reduce more calories, but it is not advisable to follow a very low calorie diet. If you do not eat enough during the day, you run the risk of losing lean muscle mass and suffering from nutritional deficiencies. In addition, you can make the loss of weight slower and not be long-term.
Use an online food diary or cell phone application to count the calories you consume throughout the day and track everything you eat.

18. Decrease carbohydrate intake.

Many studies show that if you want to lose weight faster with a diet, you must follow a diet low in carbohydrates.

Low-carbohydrate diets are dietary plans that focus on minimizing total carbohydrate intake throughout the day. These favor rapid weight loss and have been shown to be useful specifically to lose more adipose tissue.
Carbohydrates are present in a wide variety of foods such as fruits, starchy vegetables, legumes, dairy products and grains.
Since they are very generalized, it is not advisable to follow a diet with very little or no carbohydrates since you will be depriving yourself of a wide variety of nutrients.
Instead of limiting each of these food groups, it minimizes most carbohydrate-rich groups and those whose nutrients you can get from other foods. Limit your consumption of grains (such as bread, rice, pasta, crackers or tortillas), fruits loaded with sugar and vegetables with starch.
If you choose to consume a portion of such carbohydrate-rich foods, respect the appropriate serving sizes: 1/2 cup or 30 g (1 oz) of grains, 1 cup of starchy vegetables and 1/2 cup of fruits.

19. Incorporate training exercises at high intensity intervals.

High intensity interval training (HIIT) is a type of cardiovascular exercise. Incorporate it into your exercise routine will be useful to accelerate weight loss.

HIIT exercises increase the heart rate significantly. Studies have shown that this type of exercise burns a considerable amount of calories from fat and keeps your metabolism accelerated for a long time after you finish your routine.
1 or 2 of your cardiovascular sessions should be a routine of HIIT exercises. The combination of HIIT and constant cardiovascular exercises (such as jogging for 30 minutes) is excellent for losing weight.
An example of a HIIT routine would be to sprint for 1 minute, followed by 2 minutes of a repeated trot 3 to 5 times or as many times as you can handle.

20. Practice strength training regularly.

Strength training is another type of exercise that can promote weight loss. It also helps maintain long-term weight loss.

Strength or resistance training does not burn a lot of calories on its own. However, it increases lean muscle mass and metabolism or the body’s ability to burn calories.
Include at least 1 or 2 days of strength training per week. Work each major muscle group and perform these activities at least 20 minutes
Exercises such as weightlifting, isometric exercises, yoga and pilates allow you to develop strength and increase lean muscle mass.

21. Consult with your doctor.

Every time you try to lose weight fast (especially a significant amount), it is vital that you consult a doctor. It is the most sensible thing you can do before starting any diet or new exercise plan.

Discuss with the doctor the amount of weight you want to lose and what he believes would be a healthy weight range for you.
Also keep in touch with your doctor if you have problems losing weight. He will be able to give you some general tests to rule out any condition that may affect weight loss.
The doctor can also recommend a certified dietitian or a diet program with medical supervision. weight loss doctor

22. Write a food diary .

It is an excellent tool to lose weight. Start writing one when you start your diet to keep track of what you eat.

Keep track of all your meals, snacks, drinks and anything you eat during the day. The more accurate you are with your journal, the more useful it will be.
If you notice that you have stopped losing weight or that you have started to go up, go back to your food diary.
Determine if you exceeded yourself with sandwiches, servings or liquid calories. If you observe a trend, try to fix what is wrong to lose weight again.
Keeping a journal constantly also makes you more responsible. You might be less likely to eat sandwiches or large portions if you know you should take it into account in your journal.