How to lose weight faster and more quickly in a few steps

It is normal for people to initially associate the idea of? Losing weight fast? totally restrictive diets that are hard to follow for a long time. However, the good news is that it is possible to achieve faster results in a weight loss process without starving and without giving up a healthy and complete diet.

Of course, there is no other way to lose weight permanently other than through a healthy diet, preferably combined with physical activity. This is exactly the way to go, but can some important tips make the weight loss process faster? This is what you see in the topics below.

1. Eliminate sweets from the diet

It is no secret that sweets (and sugars in general) are seen as the great villains in a diet.

In fact, the big problem is in the type and amount of sugar consumed. Generally, the most commonly used (in the preparation of sweets, to sweeten juices, coffee etc.) is refined, also known as white sugar. It provides the body with only calories, as all its vitamins and minerals are lost in the refinement process.

Although the final product of sugar digestion is glucose (the main source of energy), the human body needs many vitamins and minerals to ensure energy throughout the day, which is not offered by refined sugar.

In addition, many people get their taste buds used to a large amount of refined sugar (they end up sweetening, for example, an already naturally sweet fruit juice). This excess raises blood glucose levels and, consequently, the level of the hormone insulin, which can lead to increased body fat and other health problems.

Some studies also show that excessive consumption of sugars generates satiety for a few moments, but soon after, hunger "comes back with everything", which consequently makes the person eat more and makes weight loss difficult.

In this sense, it seems extremely necessary to cut the sweets (and sugars in general) from the menu to make the weight loss process faster. But is weight loss thus definitive? Or does the person tend to have? Slips? and can end up again consuming this type of food excessively?

Nutritionist and personal diet Sabrina Lopes explains that cutting (or at least decreasing as much as possible) sugar intake can help the weight loss process. "But we must be careful not to cut sugar too quickly from the diet of people who usually consume large quantities, because too much deprivation can have a rebound effect," he says.

Still according to the nutritionist, the ideal is to gradually decrease the amounts to adapt to the new lifestyle, not just a deprivation.

2. Decrease Carbohydrate Consumption

Although carbohydrate plays a very important role in food? Since one of its main tasks is to provide energy for the body to perform its metabolic functions ?, currently there are a series of weight loss diets that come with the proposal to decrease and even exclude this nutrient.

Knowing that carbohydrates are the main source of energy for the human body, it is argued that lowering their intake causes the body to seek energy from other dietary sources such as protein and fat.

In general, the biggest concern is carbohydrate consumption at night, when the person is unlikely to exercise anymore, which means that the body will store the energy it provides.

So it really seems like a good option to cut or cut these dinner foods, for example, in order to get a faster weight loss. But will weight loss be definite in this way?

Sabrina Lopes explains that cutting carbohydrates, at the right times and correctly, helps in the process of weight loss. However, we cannot cut 100% because it is also important in this process. To avoid harm to health, it is always good to look for a professional who will guide the correct way to do this, always remembering that each body is unique ?, highlights.

3. Eat every three hours

The tip is also related to the idea of ​​"not starving". Many people believe that in order to lose weight, you have to go for hours without eating. This thought even makes most people give up the diet in a short time.

But the orientation to lose weight quickly and definitively is just the opposite: eating every three is crucial because it keeps the metabolism active.That is, the body does not? Calories to exercise your daily activities, as it understands that food will always arrive for energy production.

This habit, in addition to accelerating metabolism, makes the person, without starving, feel much more motivated to follow their weight loss diet in a healthy way.

4. Cut alcohol consumption

Sabrina Lopes points out that alcoholic beverages are rich in empty calories and contribute to fluid retention. "Thus, cutting or reducing their consumption in weight loss diets brings good results," he says.

However, it is noteworthy that this cut should not be done radically too if the person really likes this type of drink. Many people, for example, have a habit of drinking beer (or another alcoholic beverage) every weekend and would not want to cut it off the menu right away.

In this case, is a tip to stipulate a fixed amount of drink per weekend and never exceed this goal? which should be reduced over the days. Another interesting guideline is to consume a glass of water after drinking each glass of alcohol. This way, the person will drink less, which will surely bring good results to the weight loss diet.

5. Eat vegetables daily

Sabrina Lopes points out that vegetables are rich in fiber, vitamins, minerals and antioxidants, which will help in weight loss, providing the necessary support of each nutrient that the body needs and also doing a "cleansing".

"On average, we should consume five servings of vegetables a day," adds the nutritionist.

6. Eat fruits daily

Fruits are also key in a weight loss diet and probably the best options for snacks that should be eaten between main meals.

? Fruits are rich in fiber, vitamins, minerals and antioxidants. On average, should we consume three servings of fruits a day? Explains nutritionist Sabrina.

7. Practice physical activities

Although this is not new, it is worth noting: physical activities are fundamental (especially) in the life of those who want to lose weight. "Physical activity helps a lot in the process of weight loss, as it generates an increase in metabolism," says Sabrina Lopes.

It is a fact that a person who is doing physical activity and eating properly will have much faster and more effective results than one who is just following a healthy diet. It's worth paying attention to it!

Other important tips for those who want to lose weight permanently

Sabrina Lopes points out that all sources of nutrients are important in the weight loss process, but must be consumed in the right amounts for each person. This is true even in the case of foods that are sources of "good fats" because, although they are considered good for the body, they are nonetheless fat. Examples of these foods are olive oil, coconut oil, flaxseed oil, oilseeds (peanuts, walnuts, nuts etc.), avocado, omega 3 and omega 6? fish, such as salmon, mackerel and trout?

A weight loss process requires a lot of perseverance. Sabrina Lopes points out that, in this sense, it is very interesting for the person to set goals? short and long term? so that the focus is not lost.

Finally, Sabrina Lopes points out that the ideal is always to seek the help of professionals, such as nutritionist and physical educator, to assist in this process, making weight loss faster, more effective and healthier.

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