Summary to Quickly Lose Weight

The key in losing weight loss fast is to make the decision to want to do it, that is, it is in your hands to get it, you just have to change some habits and we will give you the guidelines to achieve it in 2020.

To begin with, you should know that you do not have to be in a hurry. If we recommend losing weight is to improve health and yes, surely it will also improve your image, but it would not make sense to look better if you put your health to the limit.

A good rate of weight loss is around 0.5kg per week, which would be 2kg per month and in about 5 months you will have lost 10kg. So do not consider “follow a diet”, if not change your habits forever , this way you will not only lose weight but also keep it. Pose to follow a diet to lose weight 10kg in a month in addition to not realistic, rest assured that it will affect your health and that you will get a rebound effect in the following months that will affect your future ability to maintain a healthy weight.

Change chip right now, your goal is “from now on I will eat healthy.” This mentality will help you better integrate the diet at your pace of life, because by not taking it as something temporary, you have to work all situations, meals out, trips and other commitments without the weight of “I’ll have to jump”.

It is not about following strict diets in which food groups are limited. It is about eating all the food groups to get all the nutrients that our body needs. The strategy is based on taking fewer calories than we spend at the expense of sugars and fats, especially those that are not healthy. This strategy is called a hypocaloric diet.A sample diet to lose 10 kg weight include like

What does a diet to lose 10 kg include?

  • DAIRY PRODUCTS. Preferably skimmed (milk, yogurt and fresh cheese 0%). If you drink vegetable drinks, choose those enriched in calcium.
  • VEGETABLES. All vegetables are recommended. much in the food as in the dinner like main dish, from the leaves for salad, tomato, cucumber … to vegetables like eggplant or zucchini, or cruciferous (broccoli, cabbages …) and also the mushrooms.
  • FRUITS.All fruits are also recommended, including bananas! The ideal is to take 2 or 3 servings every day. You can take it for dessert or between hours. They are an ideal snack.
  • CEREALS, VEGETABLES and TUBERS This group of foods is what we use energy, as if it were our gasoline. We must take it so that the body can perform its functions, but we must control the amount so that the body can also take advantage of the energy reserves (accumulated fat) and lose weight.The indicative amount that must be added in the meal and the dinner is the measure of a fist.Rice, pasta, couscous, bread … preferably whole, legumes (lentils, chickpeas or beans) and potatoes.
    • Eggs: 3-4 eggs a week.
    • Meats: Preferably white (chicken or turkey) and one, maximum twice of red meat (beef)
    • Recommended sausages: turkey breast, chicken or cooked ham.
    • Fish: Increases its consumption to the detriment of meat. Try to take at least 3 times a week white fish (hake, sole, cod …) and 1 or 2 times blue fish (salmon, anchovies, mackerel …)
    • Seafood: you can also incorporate it into your recipes as white fish. Clams, cockles, squid, cuttlefish, prawns …
  • OILS AND FATS.The most recommended is olive oil (best raw), although you have to moderate its amount to 2 or 3 tablespoons per day.You can also add a little avocado or a handful of toasted or raw nuts.

44 Tips to Quickly Lose Weight

1. Smarter training

Did you know that you can really lose more weight and keep your metabolism active for longer if you do between 3 and 4 sessions shorter than 10 minutes each and not 1 session of cardio exercises longer between 30 and 40 minutes?

An investigation by the University of Pittsburgh found that women who split their 40-minute session of cardiovascular exercises into 4 training sessions of 10 minutes each during the day, LOST 20 pounds while … the group of women who made a Large 40-minute cardio workout session lost 14 pounds and …

The reason why shorter sessions are better is because you never give your fat burning metabolism a chance to slow down.

2. Take a break to lose weight faster

A study from a Tokyo university found that people who took a break of about 20 minutes in the middle of their one-hour cardio sessions burned 20% more fat than people who trained for an hour non-stop because … Taking short breaks of 20 minutes in your exercises makes your fat burning hormones work better.

3. Drink Water

Water reduces the amount of fat stored in your body

Your kidneys become lazy in their work when you do not drink enough water and as a result of not drinking water, your kidneys give most of their work not done to your liver.

One of the functions of your liver is to help your body burn the stored fat for energy and you will not be able to do that work completely if you have to do the work of your kidneys as well.

If you do not drink water you will give your liver double work, thus decreasing its potential to burn fat causing you to store more fat. If you drink enough water your kidneys will stop being lazy, they will do their job of excreting the waste of your body, and … Continue reading

4. Rapid weight loss = YOU eat more fruits and vegetables RAW

Your body has to burn a lot of calories to unfold the RAW fruits and vegetables that you eat, so basically … You’re losing weight faster every time you eat fruits and vegetables, and people whose diets are predominantly fruits and vegetables tend to lose weight faster and they keep their weights for much longer, besides …

Fruits and vegetables give you a more lasting energy while fighting against cravings, which means you will never gain weight, but fruits and vegetables will keep you burning fat! And … Researchers at Tufts University found that the more vegetables people eat, the thinner they are. See details for 260 foods that will help you lose weight fast

5. Drink Green Tea

Studies show that you can burn between 35% and 43% more fat during the days you drink 3 to 5 cups of green tea, but …

If you do not have time to prepare your own green tea then you can simply take a green tea dietary pill, or better yet … You can use a fat burner that contains green tea and also other fat burning ingredients.

6. Eat more Fiber

Add more fiber to your diet is the best way to quickly and easily eliminate a large amount of excess weight without having to diet and exercise – see How I Lost 39 kg in 2 months !!!

Eating fiber helps you prevent eating too much because it makes you feel full.

If your meals consist mainly of fiber , protein , and water , you will have a greater feeling of fullness and higher levels of energy throughout the day.

Fiber also slows down the digestion of your meals, keeping your energy and sugar levels at optimum levels, preventing you from getting hungry.

7. Eat more protein

You will ingest up to 500 calories less per day when, at least, 30% of the calories you eat come from proteins and … Every time you eat fiber and protein, you increase the metabolism of fat burning of your body because your body will have to burn many calories just to digest the fiber and protein, in addition …

Proteins accelerate the process of weight loss because they help you create and / or maintain your muscles without fat, which elevates your metabolism to burn fat and …

The main reason why people lose weight fast in high protein diets is because proteins suppress the appetite by keeping you satisfied for longer.

8. Drink milk

Recent research now shows that including more dairy in your diet can make it easier to lose those extra pounds and burn fat without having to eliminate many calories .

One of the most exciting findings of this new research is that diets that are rich in dairy will help you almost double the rate of weight loss when compared to poor diets in dairy.

9. Limit the salt you consume

Consuming more than the recommended serving of 2500mg (1 tablespoon) of sodium every day will cause you to retain water and gain weight (swelling)

When you limit the amount of sodium that you ingest your body will begin to expel some of that weight of unwanted water .

  • How to combine food.Once we know the recommended foods, we need to know how to combine them in our daily menu.A good scheme would be the following: How to combine food for losing weight fast                                Daily Menu: How to combine food for losing weight fast

10. Be more active

Adding some physical activity to your daily routine will help you start losing weight faster than you can imagine.

Do not worry, being more active does not mean you have to sign up at a gym and take tae-bo classes or start participating regularly in marathons!

There are many ways for you to be gradually more active to lose weight and but keep in mind these 7 tips

  1. Eat only These foods that help you lose weight and Try not to eat any of these foods that make you gain weight
  2. DO NOT worry about counting calories.
  3. Eat UP 4 times a day every 3 to 5 hours.
  4. Eat at least 1 fruit or a raw vegetable with 8 ounces of water Before each meal (this will almost guarantee that you will never eat too much and that you will gain weight because this tip will quickly make you feel fuller and fuller)
  5. Stop eating at every meal when you feel 100% satisfied
  6. If you’re hungry between meals …
    1. Taste slightly weight-loss foods such as fruits, raw vegetables or nuts and …
    2. Look 37 ways to stop your cravings for foods that are not healthy OR …
    3. See how to cheat your diet in a safe way and still be able to lower it .
  7. Just drink water, juice of raw vegetables like V8, green tea etcto lose weight

11. Get up and Exercise!

As soon as you wake up in the morning, exercise for at least 30 minutes to an hour. Studies have shown that exercising in the morning can burn up to 3 times more fat than when you exercise at any other time during the day. Keep reading for physical exercises to lose weight fast

  • Best exercises to lose weight fast and burn fat.

    After the summer you need a diet to lose weight and exercises to lose weight fast . As for diets we already know that they should incorporate balanced meals and healthy dinners to lose weight , but only the diet is not enough. It is necessary an increase in physical activity that also helps you reduce bad cholesterol (LDL) and increases the good (HDL), releases endorphins and feedback your motivation.

    • Make this table of exercises to lose weight fast and take a balanced and healthy diet. Combine both and you will soon reach your ideal weight.
    • To lose weight fast and definitely, you have to “burn your fat deposits” from the waist, hip or bust. For this, it is necessary to “burn” first the immediate energy reserves, the glucose in the form of glycogen that is stored in the muscles and in the liver. This process produces a rapid thinning the first 15 days, for the water you lose when you burn glycogen; but you will rehydrate like a sponge, as soon as you leave the diet.
    • From the third week of a hypocaloric diet, they begin to “burn” the fat deposits, however our concentrated muscle toning program provides results from the first day.
    • Sometimes the exercise is fattening , because certain poorly designed exercises generate hypertrophy of the muscles, which increase their size, increase your contours and therefore fattening in volume, which ultimately is what is most visible to the naked eye. For this reason, our Sports Nutritionists will recommend a different muscular toning program based on sex, since women, to stylize their silhouette, will work more gluteus maximus and pectorals and less the quadriceps or arms. Best exercises to lose weight fast and burn fat in 2019               Best exercises to lose weight fast and burn fat in 2020
  • Tips and exercises to lose weight fast

    • To burn calories in the short term aerobic exercise (running, swimming, cycling, dancing, walking …) is the best, but in the long term, they are better exercises to lose weight fast, muscle toning (weights, rubber bands or machines of gym).
    • Aerobic exercises They help burn fat deposits from 30 minutes, while those of muscle toning, activate muscle mass and speed of metabolism. The routines of exclusively aerobic exercise become ineffective after a few months, causing the loss of muscle mass and a slowing down of the metabolism as a saving mechanism, having to adjust the diet to the bottom in order not to gain weight.
    • Therefore, the best routine of exercises to lose weight fast must alternate both types of physical activity. Keep in mind that rest and recovery are very important . Do not do the same type of exercise two days in a row. Your muscles get used to certain types of movements, become more efficient, consume less energy and burn fewer calories. Modify your workouts and periodically change speed, pace, loads, etc.
  • Exercises to tone, lose weight and burn fat

    • Before starting it would be convenient to evaluate your physical condition and perform a basic postural analysis to detect decompensations or back pathologies.
    • Eat consistently so that the exercise program meets all your goals: burn fat, tone and increase muscle mass.
    • Drink lots of water , because the exercise causes water loss from sweat.
    • Gradually start and gradually increase the intensity and duration of the exercise, little by little.
    • Aerobic exercise to be effective must last at least 20 minutes.
    • Muscle toning exercises should last about 5-15 minutes . With 13-20 repetitions per series is enough.
    • Stretching immediately after lifting helps to release tension and improve body posture and slenderness. It is highly recommended to stretch the cervical and lumbar area before going to sleep to improve your sleep quality.
  • Aerobic exercises to lose weight

    • Try to perform 30 minutes of moderate cardiovascular activity, 5 times a week. Activities that increase heart rate and that make you sweat but allow you to have a conversation: walking, swimming, riding a bike, dancing, etc. In case of overweight increases to 40-60 minutes daily.
    • It is advisable to try 20 minutes of intense cardiovascular activity, 3 times a week: football, basketball, tennis, running, step, aerobics, spinning, etc.

12. Do not skip breakfast

Fact: People who skip breakfast are 4 times more likely to be OBESAS than people who do not!

Eating breakfast in the morning also helps you start your metabolism.

A recent study at the University of Texas at El Paso found that people who ate breakfast also ate 100 fewer calories a day, and if you eat 100 fewer calories each day for a year – you’ll easily lose 10 pounds.

If you skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will work slower causing you not to burn the extra fat because … Keep reading

13. Lift bigger weights to burn fat faster

If you pick up a greater amount of weight ( which allows you to only do between 3 and 5 repetitions per set ) in your weight lifting workout, then you will burn more calories than if you lifted lighter weights doing 8 to 12 repetitions, and the reason is simple …
You burn more calories or use much more energy to lift weights that have more weight, in addition … You will obtain a greater fat removal effect after this activity due to the high intensity of exercise, and also to the fact that your body metabolism You’ll have to burn more fat to help your body recover from a workout with heavier weights – Go here to see what the burner effect after exercise has to do with weight loss and Best Ways to Accelerate your Metabolism

14. Do cardio at the end to remove fat quickly

Before you jump on the bicycle or the treadmill for an hour, it is better to spend 45 minutes doing an exercise routine to increase muscle or doing exercises to shape the body to spend most of the stored carbohydrates or glycogen in your body as energy , so that when you’re ready to do your cardiovascular training …

Your body will start to burn more fat for energy during your cardio training, and it will not burn a combination of fats and carbohydrates because you have already spent most of the carbohydrates stored by your body to obtain the energy you used during your 45 minutes of exercises to increase muscle or exercises to sculpt the body and …

This tip is almost like the tip # 11 to lose weight quickly where you work with most of the carbohydrates ELIMINATED in such a way that you can burn more fat but look at this …

You can eliminate twice as much fat if you do a higher intensity workout after doing the exercises to shape the body as intervals or Tae-bo ; A perfect example of what you can start using as a weight training routine followed by high intensity intervals is the # 1 quick weight loss exercise as per following details .

  • Step 1: First you will do 15 jumps with squats with weights using dumbbells from 5 to 15 pounds – then take a break of one minute and …
  • Step 2: Afterwards you will do 15 jumps with squats just using the weight of your body – then take another 1 minute break and …
  • Step 3: afterwards you will do drag or abdominal slip running 30 meters or you can also make an abdominal plate holding it for 45 to 90 seconds and after that, without taking any rest …
  • Step 4: You will do 100 scissor jumps right away (or just do scissor jumps for 1 to 2 minutes without stopping) – then you will take 1 minute of rest and …
  • Step 5: Then you will do 20 arm pushups using a pair of dumbbells from 5 to 15 pounds, or 20 push-ups with board games, or 20 push-ups using a chair, or 20 push-ups with raised legs and without taking any rest …
  • Step 6: You will immediately make 100 “skier jumps” (or just do skier jumps for 1 to 2 minutes without stopping) – then you will take a longer break of 2 to 5 minutes and …
  • Step 7: Then you will repeat this whole exercise routine again (steps 1 to 6) for 1 to 3 additional times and …
  • Step 8: After you have done this routine for a total of 2 to 4 times … then do ONLY ONE exercise routine with intervals of 10 to 20 minutes to burn more fat – Go here to see how to do exercises of intervals and to see the different kinds of intervals you can do

15. Walk 10,000 steps a day and lose 10 extra pounds a year

If you do not have time to go to an exercise program – buy a pedometer , wear it, and try to walk the 10,000 steps a day to burn 100 extra calories or more each day which contributes to losing more than 10 pounds a year with minimal effort on your part.

16. Use music to lose weight quickly

Use your favorite music to stay motivated and energized for more time during your weight loss exercises and achieve your goal of losing weight faster.

A recent study shows that fat or overweight people who did their weight-loss exercises with music dropped an average of 16 pounds – twice as much as people who did not exercise while listening to music. Go here to see 14 ways to motivate yourself to lose weight fast .

17. Switch to 3 week diet as soon as possible

Which people are the thinnest, least overweight, who live the longest, and who have the lowest proportion of chronic diseases on earth? People from the regions of Asia and the Mediterranean. The main reason why these people are the thinnest and with the least overweight is … Keep reading or Look at this 3 week diet plan

18. Drink vegetable juice or water before meals

Drinking a glass of water or vegetable juice before your meals will suppress your appetite in such a way that you will not eat as much, and you can lose weight quickly. See more for you can drink to lose weight fast.

19. Remember to take your multivitamins every day!

Research shows that taking your vitamins daily helps you maintain your weight and reduce your appetite while on a diet plan for weight loss , and look at this …

When researchers asked more than 500 men and women if they took multivitamins daily – men and women who took multivitamins daily had lower body weights and lower body fat, and in another research study …

45 overweight people who did not use multivitamins were put on a weight loss diet and were given multivitamins, and at the end of the 15-week study – everyone in the study lost weight mainly because they were on a diet of losing weight. weight, but multivitamins probably helped them stay on the diet for longer by reducing their appetites and …

If you do not get the right amount of nutrients – your body WILL FEEL HUNGRY (increasing your appetite) in such a way that you will eat more (and probably gain weight) in order to try to get the nutrients you need; taking multivitamins prevents this problem.

20. Become heavier to lose weight faster

The more weight you carry, the greater the amount of calories you burn while exercising (see here to find out why) so that … you can get heavier wearing a waistcoat with weights or carrying a backpack with extra weight to burn more calories while you walk or run and …

To lose weight faster you only need to add an extra 20 to 30 pounds to your weight vest or to a backpack that has extra weight.

21. Sleep well

Do not sleep for a long time or for a very short time because according to a study done by researchers at Laval University in Quebec … people who slept FOR A LONG TIME (more than 8 hours) and people who slept VERY LITTLE TIME ( less than 6 hours ) were more likely to gain weight than people who slept between 7 and 8 hours …

When you do not sleep enough, the levels of leptin in your body decrease. Leptin is a protein in the blood that suppresses your appetite. When your leptin levels are decreased due to lack of sleep …

22. Masticate your food for longer and lose weight faster

You should chew everything you eat for at least 8 to 12 times. Eat slowly Your body does not realize that you have had enough to eat until after several minutes of eating.

If you eat very fast … Eat Slow and Enjoy each bite

23. How to eat much more and lose more weight than dieters

If you exercise for more than 45 minutes with an intensity between moderate and high for at least 5 times a week … you will be able to eat up to 500 calories more per day than the calories you need to lose weight , simply because …

You burn most of the calories when you exercise for long periods of time with higher intensities, so that you can eat an extra snack every day and still lose 1 to 2 pounds a week; and according to a study from the University of Pittsburgh …

Women who ate 2,000 calories a day and exercised for 60 minutes with moderate to high intensity, lost the most weight among 4 test groups. Checks to see if you are exercising hard enough to lose weight.

  • If your routine is easy or low intensity (like a slow walk), then you will have to work between 45 to
    90 minutes per day for 5 (or more) days per week to see good weight loss results.
  • If your exercise routine is more difficult or moderate to high intensity (such as jogging or running) , then you will only need to exercise 15 to 45 minutes per day 3 to 4 times a week to see good results.
  • If you have less than 10, 20 or even 30 pounds of overweight, then you need to do higher intensity exercises to lose weight, and if you are over 30 pounds overweight, then you can lose weight by exercising at any intensity. Basically …
  • The harder or more intense your exercise is, the less time you’ll have to exercise to burn a lot of fat. You can increase the intensity of the exercise routine to burn fat quickly doing intervals , and vice versa .
  • The easier your exercise is, the longer you’ll have to exercise (usually more than 45 minutes) to be able to burn a lot of fat.
  • Use the speech test during your exercise to find your level of intensity
    • Low intensity , You can sing your favorite song or Keep a conversation uninterrupted while exercising.
    • Moderate to high intensity, You can not sing your favorite song and you can only have an interrupted conversation (which means that it takes some effort on your part to speak) and … Your speech is a bit difficult with a little panting and snorting .
    • High intensity, It becomes difficult to talk while you exercise or you definitely can not talk.
  • Do a sweat test
    • Low intensity, No sweat or problems
    • Intensity from moderate to high, starting to sweat. Sweat appears in the normal places on your shirt around the neck and armpits.
    • High intensity, you are sweating profusely and it seems that you can squeeze a gallon of sweat from your shirt after exercising.

24. Eat between 1500 to 2000 calories a day

Most men and women can lose between 1 and 2 pounds a week or a little over 10 pounds in 5 weeks, without even feeling hungry, if they eat between 1500 to 2000 calories per day eating mainly foods that help lose weight

If you can not exercise – you can eat between 1200 to 1500 calories per day; if you are active you can eat between 1700 and 2000 calories per day

25. Use baby tools to avoid eating too much

Use smaller plates in exchange for large ones to limit your meals or portion sizes, and use forks and baby spoons that force you to take smaller bites which will make your food last longer, plus you will FEEL satisfied faster with lower amount of calories.

26. High carbohydrate or protein diet to lose weight faster?

If you exercise at least 3 to 4 times a week … you will want to eat more complex carbohydrates , but make sure that only 35% to 45% of your calories come from non-greasy proteins and healthy fats in such a way that you can have the extra energy to exercise for longer, burn more calories and lose more weight; but on the other hand …

If you want to lose weight without exercising – then a diet with more protein (where only 30% to 40% of your calories come from carbohydrates) will help you lose weight quickly (see tip # 7 to lose weight quickly for see why) but the smartest way to lose weight fast is … Eat high-carbohydrate diets on your exercise days and high-protein diets on days when you do not exercise. 260 corbohyderate and protein foods that will help you lose weight fast

27. Eat and run walks

Take a walk between 5 and 10 minutes after each meal. It does not have to be a walk but any activity will do. The reason why you should do this is because it helps you to digest your food and increase metabolism.

28. WALK AND DO NOT RUN! To maintain your weight

According to a study in the International Journal of Obesity – people who walked at least 12 miles a week (or between 1 and 2 miles a day) were able to maintain their weight no matter how fast or slow they walked.

29. Please avoid sodas – even dietary ones

Because regular sodas are basically a drink to gain weight since water is a weight-loss drink with 0 calories – you could lose 1 pound each week if you replaced 2 bottles of soda with 2 bottles of water, so go here to know how to stop drinking sodas and

Some studies now link the high consumption of diet soda with weight gain because despite the fact that diet sodas have 0 calories … the artificial sweeteners increase your cravings for sugar and other foods that make you gain weight.

30. And Do not Drink Fruit Juice!

It is much better to eat a raw fruit than to have a fruit juice because the fruit contains more fiber but the juice will always have more sugar than the fruit itself.

This is the same advice I give you in the case of soda, you can lose up to an extra pound a week just by replacing the juice with water because most of the fruit juices are mainly water and sugar.

31. Do not remain seated for more than 4 hours

According to researchers at the University of Missouri – sitting or being virtually inactive for more than 4 hours lowers your metabolic level, making it easier for you to store fat; in such a way that to avoid this try to get up for at least 10 minutes within each 4 hour interval.

32. Say every day “For what”

Ask yourself why you want to lose weight, and after getting a why … Keep saying WHY.

For example – why do you want to lose weight? …

  • I want to lose weight to see myself better, SO THAT …
  • I can feel more confident with myself, SO THAT …
  • I can be the most attractive person in my high school reunion, SO THAT …
  • I can see the surprised face of my classmates, SO THAT …
  • I will be able to have an appointment with the person who impacted me in high school, SO THAT …

Can you see what is happening here?

The more times you say FOR WHAT, the more motivated you will feel to lose weight. I do not know but…

If you can think of at least three FOR THAT’S – nothing will prevent you from losing weight.

33. Do not ask yourself “What is the best exercise I can do” , but …

  • Ask yourself: “What is the best exercise I can do that will make me work hard in just 20 to 40 minutes” (a hint: High intensity intervals ), also …
  • Ask yourself: “What exercise can I do that makes me feel like I’m going to faint, but the mere thought of being 100% focused on seeing me well while naked is going to make me persevere.”
    Once you answer those two questions … Do that exercise 1 to 2 times per day 3 to 4 times per week and I guarantee that you will always lose 2 pounds of fat per week, even if you only need to lose 10 pounds of that hard fat to eliminate .

34. Add 15%

Walking with a 15% incline on your treadmill can help you burn 3 times more calories than you could burn while walking without tilt. Now imagine how much grease you could burn if you run on a treadmill with a 15% incline.

35. Keep a Record

Researchers from the University of Arkansas found during a study of 13 weeks that those people who kept detailed records of what they ate, lost 3.5 pounds more than those who could not lose that record. The reason was that this record helped them to estimate with some precision their portion sizes in such a way that they only ate enough to allow them to lose weight.

36. Lose weight while watching TV

To lose weight while watching TV, you simply need to get rid of your TV’s remote control to force you to continually get up and MOVE to change the channels!

An Australian study found that people who did the most light activities while doing leisure activities such as watching TV, had waists 16% thinner than those who were more lazy and used the remote control.

37. Watch less TV and Play less Video Games

You can burn more fat each day just for the sake of halving your TV and video games time, according to research from the University of Vermont. It really is about common sense …

Less TV time means you’ll have to fill your time doing more active things that force you to get up and move.

38. Do not let the plastic make you gain weight

Plastics contain synthetic chemicals ( called BPA and phthalates ) that act as estrogen in your body. Basically, estrogen is a fat-building hormone that you need to limit when you’re trying to lose weight. So, to avoid consuming these chemicals that behave like estrogens you must …

  • Avoid drinking from plastic containers and cups made of extruded polystyrene (Styrofoam)
  • Avoid heating plastic containers in the microwave and in the oven, which could release those estrogen-like chemicals in your food.
  • Avoid meats wrapped in plastic.
  • Avoid canned foods that contain traces of BPA.

39. Go skiing while you walk

You can use walking sticks for Nordic walks and burn 20% more calories while walking , according to a new study from the Cooper Institute.

40. Eat more

It is better to eat more often by eating 4 to 6 smaller meals per day to lose weight , as opposed to eating less than 3 meals per day, because …

You will probably be more hungry and you will overeat if you wait too long between meals. Now, if you eat meals in smaller amounts every 2 to 3 hours, your level of hunger will be much lower.

Some studies show that people who eat more often are less likely to be fat. How to lose weight without counting calories or exercising

41. Adequate Cooking, Organization and special occasions

It is as important to choose food well as to cook it properly. The most recommended cooking are those that can be prepared with little fat. If you cook for more than one, calculate the amounts of the recipe in proportion to your diet.

Use the iron and the oven. You can steam or boil. And if you are a little cooker you will surely know how to make a stew or a sauce without going over oil. The trick is to simmer, stir from time to time and add a little broth if you see that it dries or sticks.

To be able to carry out the diet you must always have fruits and vegetables at home. Ideally, you should buy a variety of fresh fruits and vegetables at least once a week (for salads, vegetable creams, sauté them, boil them …). And if the week gets complicated and you do not have time, it is always good to have homemade vegetables such as asparagus or artichokes that will solve a dinner.

When you buy fish or meat, buy for more than a day and what you do not consume in 1 or 2 days you freeze it. Having eggs in the fridge is always a great resource!

If you have commitments in sight, do not worry! If you go to a restaurant, choose a first salad and something grilled or grilled second, or a carpaccio that are delicious. Try not to drink more than one glass of wine and drink water. And if they invite you to someone’s house, just relax, and take moderate rations.

how to lose weight fast in 2018- 2019

how to lose weight fast in 2020-21

42. Some healty recipe for fast weight loss

    • In a large pot add a tablespoon of olive oil, when hot add 3 cloves of whole garlic and stir so they do not burn and brown. When they are brown add the black beans (which previously have been soaking one day), stir a few minutes, add water (3 times more than the weight of the beans) and 2 bay leaves. Cover the pot and let it boil until they are cooked.
    • Put a casserole in the fire with 2 tablespoons of oil and a chopped garlic. Once the garlic is poached, add a leek cut into pieces and let it cook for a few minutes. Toss a diced potato and 7 canned white asparagus cut in half. Add a pinch of salt, water from the asparagus and a little water to cover the vegetables. Let it cook over medium heat and once the potato is tender, crush until there is a fine texture.
    • Cut about 5-6 very thin onions. In a large pan add a spoonful of olive oil and when hot fry the squid (just to mark them, they should not be cooked). When they have caught a little color, remove them from the fire. Then, add the onion in the same pan, reduce the heat, add a little water and salt and simmer. When the onion is almost cooked and browned, add the squid and let it cook until they are ready. In about 5 minutes you can serve it.
    • Peel a cucumber, chop it and pour it into the glass of the blender together with a natural yogurt skimmed without sugar, a chopped onion and the juice of half a lemon. Beat until you have a fine and homogeneous cream. Dress with salt, pepper and dill to taste. Chill in the fridge.
    • First put the rice to boil with water and salt. Clean and dice diced zucchini, onion, half aubergine and 10 mushrooms.
    • If you want to go quickly put the onion in the microwave box and cook at full power for 5 minutes, then add the eggplant and zucchini for 5 more minutes and finally the mushrooms 3 minutes. Next, sauté in a pan with the minced meat and finally add the rice.
    • If you prefer you can cook the vegetables in a pan with a spoonful of olive oil over low heat and when they are practically cooked add the meat and finally the rice.

43. Speed Up Your Metabolism

Metabolism is an impoertant part of weight loss. So how to speed up your metabolism to lose weight
In addition to a nutritious breakfast it is important that we combine it with a light dinner, since our body accumulates fats at night.

Even if you inherited the metabolism of your family, you are not condemned to conform to it and live with overweight and the discomfort that goes with it. It is always possible to modify our metabolism and make it work with us, and not against us, in order to lose weight.

Some studies have shown that each of these tips accelerates your metabolism , which makes your body lose weight faster, healthier and natural in less time and with less effort.

  • Have a nutritious breakfast every day
    • Eating something nutritious at breakfast will make your metabolism start working immediately and correctly. You can have something like a spinach omelette and feta cheese with a slice of whole-grain toast shortly after getting up.
    • According to a study carried out by the National Registry of Weight Control of the United States with 5000 patients who implemented healthy breakfast in their daily life, the weight loss can be up to 30 kilos in 5 years.
    • This is because breakfast gives energy to the body and this stops accumulating fat, instead begins to work with the food we give and lose weight naturally. Also, it is recommended that you dine lightly , since during the night we spend several hours fasting and the body will accumulate as much fat as possible.
  • Add green tea to your diet to lose weight
    • Green tea is known for its antioxidant properties, but it has also recently been discovered that it helps speed up metabolism , and thereby lose weight quickly.
    • Researchers from various universities have conducted studies with several groups of people to determine the benefits of this infusion. One of the results obtained was that those who started the habit of drinking green tea lost weight faster than others, because it facilitates the oxidation of fat and thermogenesis.
    • The ideal amount is 5 cups of green tea a day , which greatly increases the energy of the body with just 90 calories. green tea to your diet to lose weight                                         green tea to your diet to lose weight
  • Eat foods rich in omega 3
    • We already know that eating fish rich in omega 3 fatty acids (such as salmon or tuna) speeds up your metabolism, in addition to regulating blood sugar levels and reducing other problems such as inflammation. But some studies have shown that these fatty acids also help reduce resistance to leptin, a hormone that facilitates weight loss.
    • In case you do not like to eat fish or prefer other alternatives, you can add a daily omega 3 supplement that contains between 1,000 and 2,000 milligrams or some nuts to obtain the same benefits.
  • Do not eliminate all the calories from your diet
    • healthy breakfast. We have the idea that those who eliminate more calories from their diet can lose weight more easily. Although this may be true at the beginning, when our body realizes that we give it fewer calories it begins to accumulate fat to increase its energy reserves. Therefore, eating more accelerates your metabolism, as long as you choose healthy foods that provide nutrients. Calories in Diet for losing weight Calories in Diet for losing weight
    • It is also important that you do not go through long periods of fasting . The ideal is to eat 6 times a day (300 calories each time), instead of making two meals too abundant or high caloric value.
    • Add different intensities to the exercise
    • The next time you exercise (walk, swim, run, etc.) add some 30-second intervals in which you increase the intensity and then return to normal intensity. These slight changes will make your body consume more energy, considerably strengthens the ability of cells to regenerate and helps them to have greater oxygenation.
    • With this you can also exercise less time but achieve the desired objectives much faster . You can add these intervals to any sport you do.
  • Take a break after exercising
    • exercise weight.Exercise is a gift that we can give to our body and our health, but it can also cause a very severe tiredness when it is too intense. Although exercise helps us to accelerate metabolism, a key element is adequate rest , which allows our body to return to its state of total calm.
    • It is important to keep in mind that the amount of calories you burn with exercise must be greater than the amount you consume , this will help you lose weight more effectively.
  • Avoid trans fats
    • We’ve all heard how bad these types of fats are, but they also reduce your body’s natural ability to burn fat. This is because they alter our cells and lengthen our metabolism.
    • As if this were not enough, they can also generate insulin resistance and inflammation. So eliminate trans fats from your diet, accelerate your metabolism and lose weight.
  • Increase protein intake
    • Our body takes longer to digest protein-rich foods than those rich in fat or carbohydrates. This means that when you eat protein you feel satisfied for a longer time, while your metabolism keeps working and burning fat to achieve it.
    • This results in a considerable acceleration of your metabolism and in a reduction of hunger. In addition, it has been shown that eating protein allows you to gain muscle instead of fat .
      Speed ​​up your metabolism with a good diet
    • Genetics marks some characteristics of our body, but with some changes we can take control of what we want to modify and achieve weight loss. Accelerating metabolism means that it will work faster, burn more calories and arrive or maintain our ideal weight.
    • By following these tricks, we give our body the opportunity to stay healthy in a natural and self-regulated way. This is much healthier than trying complicated diets that generate few results or follow a bad diet that will make us sick. Protein Intake for loosing Weight Protein Intake for loosing Weight

44.Healthy Habits for Quick Weight Loss

Practicing exercise will help you achieve your goals. Not only increases energy expenditure but it is a healthy habit recommended for everyone. It keeps you in shape, improves your muscle mass, the cardiorespiratory system and, on a psychological level is a great ally: it helps you to release tension and improves your perception of body image.

It is important that you find an exercise that you like, if you do not end up looking for excuses not to do it, the benefits of the sport multiply if you enjoy it. From swimming, running, or going by bike, directed activities, team sports, dance or martial arts. There are plenty of sports to choose from. And if you can not do planned exercise, do not forget that daily activity also counts, move! Walk more and climb stairs.

You see, it’s not that difficult. Step by step you can achieve your goals.

Here are few suggestions for best weight loss programs in 2020 based on users feedback.