4 Ways To Lose Weight Fast

Are you tired of those extra kilos? Don’t worry, the best way to lose weight and stay fit is to create a low-calorie eating plan that you can stick with over time. Also, be sure to exercise every day to burn off extra calories and take care of your heart. If your goal is just to lose a few pounds quickly, there are plenty of techniques and tips you can adopt to reach your short-term goal.

Adopt healthy eating habits

4 formas de bajar de peso rápidamente

Calculate how many calories you should consume to lose weight. First, find out what your basal metabolic rate (BMR) is; that is, the calories you need for your body to function properly. Then use an online calculator to find out how many calories you burn through physical activity. Finally, subtract 500 for every 1 pound (500 g) you want to lose during that week.

To calculate your BMR, calculate your weight in kilograms by multiplying your weight in pounds by 0.45. Then, calculate your height in centimeters by multiplying your height inches by 2.54. Then use this formula: (10 x weight in kilograms) + (6.25 x height in centimeters) – (5 x age) – 161.

Calculate calories burned through exercise with an online calculator.

To find out how many calories you can consume, click here.

There are some apps (like My Fitness Pal) that will do the math for you.

4 formas de bajar de peso rápidamente

Keep a diary of your food . Write down every food, snack, and drink you eat. It also includes the amounts and approximate calories of each food or drink. In this way, you will have a greater awareness about what you eat and drink, which will allow you to reach your goals more easily.

You can write in a notebook or on the computer. There are some applications that are very useful when it comes to keeping track of meals. For example, My Fitness Pal is an application that allows you to write down all your meals, and has a very extensive and easy-to-use database with the nutritional information of foods.

Don’t forget to write down coffee mixes, condiments, salad dressings, and anything else you typically add to foods or drinks.

4 formas de bajar de peso rápidamente

Eat main meals or snacks every two to four hours. Skipping meals will not help you lose weight, and may even be detrimental to achieving this goal. Food provides the energy your body needs, so fasting for too long can make you tired, reducing your activity level. In addition, this lack of nutrients will make the brain need a food rich in calories and sugars to recover energy quickly. So instead of going hungry, plan healthy meals at regular intervals.

Regular meals and snacks stabilize blood sugar levels, which in turn helps control hunger.

4 formas de bajar de peso rápidamente

Choose lean proteins and non-starchy vegetables when planning your meals. Fill 1/2 your plate with non-starchy vegetables, 1/4 with lean protein, and 1/4 with whole grains or starchy vegetables. Also, incorporate healthy fats, such as olive oil, avocado and fatty fish. Eat fruits, nuts, seeds, and cut vegetables for snacks.

If you don’t know what foods to choose, make an appointment with a nutritionist to establish your goals in terms of caloric intake, nutritional needs and areas to improve. The professional will create a specific plan that suits your preferences.

4 formas de bajar de peso rápidamente

Eat smaller portions to reduce your daily caloric intake. You don’t have to stop eating everything you love in order to lose weight. At the same time, choosing healthier dishes doesn’t mean you can eat as much as you want. Therefore, control the size of the portions with measuring cups or special spoons. If you like, you can eat from smaller plates or containers as a mind trick to trick your brain into thinking you’re eating more.

Prepare sandwiches ahead of time to better control portion sizes. For example, weigh a serving of almonds before storing them in a bag or container to eat later.

4 formas de bajar de peso rápidamente

Identify the factors that lead you to eat unhealthy foods and discover how to avoid them. Everyone wants to eat their favorite foods from time to time. So don’t feel bad about yourself. To reduce or eliminate your consumption, discover what the triggers are, be it an activity, a time of day or certain emotions. Then think about how best to deal with the situation and avoid buying or storing these products at home or work. This will help you not give in to temptation.

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For example, maybe you like to eat popcorn at the movies, or you feel like having something sweet after work. To avoid temptation, replace these foods with alternatives that fit into your diet. For example, take a healthier option to the movies, like popcorn without sugar, salt, or butter. You can also eat a small piece of dark chocolate in the afternoon, instead of consuming sweets or treats.

4 formas de bajar de peso rápidamente

Eat more foods that fill you up. Some foods provide a greater feeling of satiety for a longer time. Many of them contain protein, fat or fiber. However, foods that help stabilize blood sugar are also great choices, as they help control your appetite. These are some of the foods that you can incorporate into your diet to have a greater feeling of satiety for longer:

non-starchy vegetables

fish

meat

nuts and seeds

beans and legumes

pink grapefruit

avena

apple

eggs

ginger

leafy vegetables

4 formas de bajar de peso rápidamente

Make smart replacements for higher calorie foods. Virtually all foods have healthier alternatives that will allow you to enjoy your favorite dishes without consuming as much fat, sugar and unnecessary calories. Replace high-calorie, processed foods and beverages with healthier options so you can lose weight faster.

Eat a vegetarian diet for a few days of the week. Replacing meat with nutritious foods such as beans, tofu or lentils allows you to reduce a large number of calories, while still consuming the necessary nutrients.

Replace cookies or processed cakes with a delicious fruit for dessert.

Replace potato chips and candy bars with nutritious, low-calorie, low-fat snacks. Pair string cheese with a handful of grapes, crackers with a little peanut butter, or diced red bell pepper with a few tablespoons of hummus.

Use vinegar and lemon juice to flavor salads, instead of choosing traditional dressings.

Cook with a tablespoon of olive oil, instead of butter. Although both have the same number of calories, olive oil is a healthier type of fat.

4 formas de bajar de peso rápidamente

Avoid the sections of the supermarket where the most caloric and tempting foods are. It’s best to stick to the perimeter of the market, which is where the fresh food tends to be. However, when you really need to pass through this area, stay away from “enemy” items like candy and soda. As the saying goes, “Out of sight, out of mind”.

While you don’t need to completely avoid your favorite foods, keeping certain items around your house will make it harder to resist. Therefore, do not have “junk” food in your house. Instead, make it an exception from time to time.

4 formas de bajar de peso rápidamente

Avoid sugary drinks to limit caloric intake. Sugary drinks are high in calories, so it’s best to avoid them whenever possible. Stop drinking sugary soft drinks, tea and coffee with sugar, or sweet juices. Instead, drink water, tea, black coffee, or mineral water.

By drinking unsweetened water and tea instead of soda, coffee, alcohol, juice, or milk, you can cut hundreds of calories per day.

Adopt specific diets

4 formas de bajar de peso rápidamente

Try the Mediterranean diet if you like fish and vegetables. The Mediterranean diet is a plan that allows you to maintain weight loss. It is based on traditional ingredients and preparation styles common in the Mediterranean Sea regions. Some research has shown that those who follow this diet plan manage to reduce the risk of developing heart disease, in addition to losing a few kilos in a short time and having a slimmer figure. For starters, avoid bread and dairy and processed foods. Create your dishes with the following foods:

fish

olive oil

vegetables

fruits

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beans and legumes

spices

walnuts

Red wine

4 formas de bajar de peso rápidamente

Try the caveman diet to avoid processed foods. Back in the days when cavemen roamed the earth, they didn’t have time to bake muffins or fry potato chips. The caveman or paleolithic diet recreates some eating habits of the time with the premise that the human body is not adapted to the current ingredients and cooking methods. You can eat meats, vegetables, fruits, and other foods that were available back then, and avoid anything that was “invented” later.

Avoid any type of sweetener and cereals.

Some people incorporate intermittent fasting into this diet to speed up weight loss.

4 formas de bajar de peso rápidamente

Try the “Whole 30” diet to eat only whole foods. The premise of this plan is to eliminate all processed foods for 30 days to detoxify the body from artificial ingredients and other processed foods that put too much stress on the digestive system. After 30 days, you will notice a reduction in your waistline and an increased level of energy.

Avoid grains, dairy, sugar, legumes, alcohol, and all processed foods.

Consume meats, vegetables and some fruits. Make sure you drink plenty of water.

4 formas de bajar de peso rápidamente

Try the raw food diet if you like raw fruits and vegetables. This is the best choice for people who don’t like meat and are tired of cooking. As its name indicates, this diet consists of consuming only foods that have not been prepared or cooked. It’s possible to lose weight by eating plenty of fresh fruits and vegetables, as well as coconut milk, nuts, seeds, and other raw foods.

Do an internet search to find delicious raw food recipes.

Incorporate a daily exercise routine

4 formas de bajar de peso rápidamente

Exercise for at least 30 minutes, every day. Exercising regularly will allow you to burn more calories and improve heart health and metabolism. Do aerobics every day and incorporate strength training two to three times a week. Choose an activity you enjoy to stay motivated.

For example, you can walk, run, do aerobics, use an elliptical machine, bike or swim.

Get at least 150 minutes of moderate exercise per week to maintain good health.

4 formas de bajar de peso rápidamente

Be realistic about the type of exercise you can do when starting a new program. If you have no experience in the world of physical activity, it is unlikely that you will be able to push yourself too hard or train for a long time. However, you don’t have to exercise too much to get results. Choose an activity that does not present many complications, and gradually increase the intensity.

Always check with your doctor before starting an exercise plan.

Remember that sports such as volleyball, tennis and the use of frisbees allow you to burn calories while having fun. Therefore, it is possible to exercise and be entertained at the same time.

4 formas de bajar de peso rápidamente

Do cardio exercises. While combining aerobic exercise with resistance training is very important for maintaining good health, cardiovascular activity is essential for fast weight loss. Strength and resistance training does not always provide immediate weight loss, but it does speed up metabolism and better distribute energy use.

Cardiovascular exercise is one that speeds up the heart rate.

4 formas de bajar de peso rápidamente

Vary your workout to stay motivated . Variety is a key aspect in maintaining good health and staying motivated. Performing the same exercise every day increases the risk of injury. Also, a repetitive routine can make you bored and lose the motivation to continue training. When you’re at the gym, use different machines, take group classes, and incorporate resistance training for a bit of variety.

Do strength training two to three times a week. Resistance and weight training will help you gain lean mass by building muscle mass and speeding up metabolism, even at rest. Incorporate these exercises two to three times a week, with a rest day between each workout.

If you want, you can do aerobic exercises on rest days, as long as you don’t push yourself too hard. Always opt for moderate activities.

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4 formas de bajar de peso rápidamente

Practice exercises that require an effort from all muscle groups. In this way, you can work your entire body and burn more calories with more muscles at the same time, like doing several movements in one exercise. For example, combine a heavy-duty arm exercise (such as raising the dumbbells overhead) with a light leg exercise (such as jogging or bicycling).

4 formas de bajar de peso rápidamente

Get more exercise throughout the day. Walk more by parking your car further away or taking the stairs instead of taking the elevator. Take the stairs as many times as you can or walk the dog three times a day. In addition, it dusts, sweeps and scrubs the floors with vigor and energy. The more you move, the more calories you will burn.

You can even start a new hobby that involves moving, like gardening, carpentry, washing the car, or painting canvas. These activities will allow you to burn more calories even when you are not exercising.

4 formas de bajar de peso rápidamente

Get plenty of rest . Resting well will allow you to have the necessary energy throughout the day, which will prevent you from overeating or injuring yourself when exercising. Since lack of sleep has been associated with an inability to lose weight, try to get plenty of rest so you can reach your goal.

Create a sleep routine to fall asleep faster. Relax for an hour or two before bed, and avoid using devices with bright screens. Also, turn down the thermostat, make sure the room is dark, and wear comfortable pajamas.

Find a treatment for weight loss

4 formas de bajar de peso rápidamente

Go to a sauna to sweat and lose your body’s water weight. Saunas allow you to lose a lot of sweat in just 15 minutes. To avoid dehydration, don’t stay in place for more than 15-20 minutes. This positive effect is not permanent, but at least you will be able to look slimmer for a special event.

Make sure to increase your water intake after using the sauna to properly rehydrate.

4 formas de bajar de peso rápidamente

Wear a body wrap to look slimmer for a while. These wraps allow you to look slimmer by literally “losing” a few inches from your waist, hips, and arms. Although the results are temporary, this accessory will allow you to look slimmer for a special event. Here are some of the options you can use:

Mineral wrap. This accessory uses mineral-based products to detoxify the body, allowing you to lose weight, reduce cellulite and tone and firm the skin almost instantly.

lipase wrappers. This accessory uses enzymes to fight body fat. The first step is to apply the wrap to soften the fatty tissue near the surface of the skin. Finally, a mineral accessory is applied to tighten and smooth the skin.

European wrapper. This treatment is usually offered in beauty salons and works on problem areas of the body. Its main function is to firm and tone the skin, while reducing cellulite and stretch marks. Lastly, it provides temporary weight loss.

Hot wrap. Thermal accessories are also offered in beauty salons. They are designed to detoxify the body and improve the appearance of the skin.

4 formas de bajar de peso rápidamente

Participate in intensive weight loss programs. For some people, sticking to a workout routine and meal plan can be a real challenge. Old habits and routines often cause people to revert to unhealthy foods and stop exercising. To avoid this problem, many enroll in intensive weight loss programs that eliminate these habits from their daily lives. There are many types of plans (or fitness retreats) with different styles and for a wide variety of audiences (youth, adults, and seniors).

Before participating in these programs, make sure you have the right equipment for your age and specific needs.

4 formas de bajar de peso rápidamente

Consider liposuction. This is a very quick surgical option for weight loss. It is usually only recommended for those who have one or two fatty areas of the body, but are at a healthy body weight. Like any surgical procedure, it carries certain health risks and should only be performed by a certified professional.

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