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How to lose weight fast.
How to lose weight fast.
To lose weight fast you can use the following Methods.
Intermittent fasting
Log the food you consume
Pay attention on what and how you eat
Eat protein to stop getting hungry
Slow down on sugar
Consume more fiber
Good gut bacteria
Sleep
Reduce stress
Intermittent Fasting
Intermittent fasting is becoming more popular since a few years now. It dates back to the ancient hunter-gatherers. Today it is used as a way to lose weight, boost longevity and fight disease. There are different ways of doing intermittent fasting but the general idea is to eat normally for a number of days and then reduce your calorie intake the other days.
There are plans that want you to stop eating for a 24 hour period and other plans let you eat a fourth of your regular calories. Intermittent fasting works and you will lose weight.
Scientists think that intermittent fasting puts some mild stress on your cells and that it strengthens cells to fight off some diseases. When you fast several things happen in your body on the cellular and molecular level.
Hormone levels are adjusted to make stored body fat more accessible and cells also start repairing it self.
What you can eat
When you Intermittent fast keep just eating most of what you are already eating. To lose weight you must only eat more healthy foods and reduce your intake of dessert and processed foods. The intention of Intermittent fasting is helping the body to burn fat.
On your fasting days it is best to eat not more then 500 calories. A program you can use is eating 5 days and stop eating for 2 days. It is up to you how you are going to take in those 500 calories. The best is to spread it out over a fasting day.
You choose what you want to eat and what foods work for you during Intermittent fasting . You can experience side effects like weakness and headaches and fatigue.
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Log the food you consume
Studies have shown that people who keep a food diary lose twice as much weight as people who don`t. It will encourage you to eat less calories and lose weight fast.
A group of people where studied for half a year and keeping a food diary and also attended group support meetings and eating a healthy diet and be active. They all lost significands amount of weight.
It will make you aware of what and how much you are eating and it will help you to keep control of the bad foods you are taking in. It will help you to find out where you have to make changes to your eating habits like consuming a lot of calories from beverages and snacks.
Once you start to see how much you put in to your body every day you will be able to pinpoint which foods need to be eliminated from your diet and foods we need to eat more of.
It will show you that some eating habits like not eating enough during the day will make you eat more at night specially when drinking alcohol this can trigger your appetite.
So if you write this all down in your food diary it will help you to rethink of what you are actually eating.
Start to know why you are doing it
If you start thinking that the food diary is going to help you with your weight loss and start recording all the data then it will really help you to become aware of hidden food triggers and patterns.
Bad food habits
Pay attention on what and how you eat
Make a plan that will make your food intake to become less. Eating smaller portions the time of day you will have your food and the hunger feeling. You can ask a dietitian for help if you are not sure how to do this.
Where are you eating your meal, on the couch or in the kitchen or your car. write it all down in your food diary. This will give you a idea what your eating habits are and how to correct it. It is better to eat on the table then on the go because it will make you more aware what you are eating. Write down how it tastes to .
Write down how you feel emotionally before and after your consumed food . This will make you understand why you are eating certain snacks and foods. If you feel down or not so happy you will be tempted to eat more junk food. Keep that sort of food out of your cupboard.
Up date your diary daily
Fill out your food diary every day strait after you have eaten something. It will be a bit hard in the beginning but you will get used to it.
Watch your portion sizes
Record your portion sizes in your diary this is very important because it will help you to get an understanding of what a normal portion looks like. So write that down to together with the sauces and other extra`s you can put on your food.
Try to find out what your hunger level is before each meal . Like most hungry not hungry little hungry and put it in a scale from 0 to 10. This will make you think twice before you are going to eat.
Don`t be afraid to fall back to old habits
Don`t worry when you fall back it is normal and you don`t have to feel bad about it or think that you can`t do this. Your feelings will go up and down during your weight loss. Just keep going and write that down to it will help to understand why you did this and how it affect you.
Find out how a specific situation or environment leads to emotional eating and try to control it so you can prepare for a future situation.
The food diary is just for that and to keep you motivated to carry on with your weight loss journey.
Look back what you wrote down
It is very helpful to look back at you food diary every couple of days to see what you have done. It will help you to see where the pin points are and to correct them.
There are many weight loss diaries apps you can download from your mobile or computer.
Just remember that a weight loss diary is a tool for yourself to learn about your eating habits and also learn about yourself. It might not be right for everyone you just have to try it.
Talk to your doctor if you feel it is to hard he will understand with out judging your eating habits. You might need some other help from a dietitian or therapist if you have emotional problems.
To start a healthy life do not be to hard on yourself just go forward and empower yourself with the knowledge you have gathered.
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Eat protein to stop getting hungry
Eat foods like lean meat, poultry, seafood, eggs, fish, chicken, turkey diary and legumes are all good for a healthy diet and can help you lose weight. you can also start using a weight loss protein powder.
Eating a high protein diet can make you feel more full and boost your metabolism. By just increasing your protein intake by 15% can decrease your daily calories intake by 441 calories.
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Also eat plenty of fruit and vegetables that are raw steamed or baked
Whole grain , breads, cereal, rice and pasta
Dairy products, such as low-fat or non-fat milk or yogurt, low fat cottage cheese and low-fat cheese
Slow down on sugar
Sugary foods and drinks fill you with calories 150 calories in a can of Pepsi.
Instead of sugary drinks drink plenty of water.
Try to avoid sugary foods like cakes and cookies juices and even smoothies can contribute lots of sugar to your body. It is better to have real whole fruit than just the juice. You can start drinking weight loss lemon water it has a lot of health benefits to. Have a look at weight loss fruits that work
Consume more fiber
Foods that help you lose weight are foods that have lots of fiber. They are low in calories and keep you full. The more fiber you eat the more belly fat you will burn of. You need a rich diet high in fiber of different sorts of ingredients.
Next time you go to the supermarket put these foods on your shopping list to help you lose weight. Pumpkin, Salmon, Greek yoghurt, Sauerkraut, Beans, Almonds, Broccoli, Potatoes, Avocados, Tuna, peanut bother, Walnuts, Oats, Spinach, Raspberries, Peas, Eggs, Chickpeas, Pumpkin seeds, Apples, Kale, Asparagus, Carrots, Artichoke.
Good gut bacteria
Lots of foods can increase the gut bacteria by increasing the intake of fruits vegetables and grains. 75 percent of your meal should contain these ingredients. A lot of focus on weight management is on the role of good gut bacteria.
Our gut hosts around a 37 trillion of different bacteria. Every person has different varieties and amounts in their body. Some types can give your body more energy but also make you gain weight when not used.
Certain foods can increase the amount of good bacteria in the gut like lots of plants like fruits and vegetables and grains will increase the diversity of good gut bacteria.
Fermented foods like Sauerkraut, kimchi, yogurt, tempeh, kefir, and miso contain probiotics that will help increase good bacteria, Kefir has shown to help promote weight los in overweight women.
Probiotic foods like especially chicory root, onion, garlic, artichoke, leeks, asparagus, banana, and avocado stimulate the growth of good bacteria to help with weight control.
Grains like oats and barley also contain probiotic fiber.
Get enough sleep
Not getting enough sleep is associated with weight gain. not sleeping more then 5 to 6 hours will put you in this group of people. Not enough and poor quality sleep slows down the process of conversion from calories to energy. This will cause the body to store fat and makes you grow. So have at least 7 to 8 hours of good sleep.
Stress
When you are under to much stress cortisol can stay in your blood stream for longer and will increase your appetite and makes you eat more. Stress is triggering your release of adrenaline and cortisol if you are under constant stress. So try to get rid of your stress as much as possible by doing something you like to do. Meditate, sport, walk in the park or play with your children.
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Get your life back on track again
Just try to start losing weight today and get your life back on track again. Life is to short and there is so much to enjoy in life when you feel fit and good about yourself. Thousands of people have done it already you are not alone. JUST DO IT with the man or lady shake It is up to you how you want to do it. Get support from family and friends and tell them about you wanting to lose weight, they will understand. It looks like a big step in the deep but take it as it comes little steps day by day and you will get there at the end.
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End conclusion.
By making some of these small changes and modifications to your lifestyle you can help yourself to promote long lasting weight loss for men and women of any age.
NEVER GIVE UP
Lots of success Claudine
Also have a look at these Websites down below to help you to make some more healthy choices when starting your weight loss journey
Weightwatchers reimagined
Aussie health products
Vitable
Naturally Sweet Products
Fat Burners Only
My Muscle Chef
Youfoodz