Last updated: November 14, 2018 at 21:40 pm
You might be wondering: How to lose weight fast and efficient?
There are many rules and tips for weight loss, but let’s not forget the most valuable ones which actually help you lose weight.
In order to avoid trying the countless diets coming out of everywhere and the yo-yo effect you get from most of them, we made a list for you with 10 rules every nutritionist suggests for losing weight.
These are very simple rules and they are the basis for your weight loss process.
Many of us forget about these ways and search for complicated solutions.
However, if you don’t follow these steps, you won’t get good results no matter which weight loss tactic you use.
So, how to lose weight fast with simple and basic steps?
1.Don’t skip breakfast
If you provide energy for your body early in the morning, you will skip crisis during the day.
Regular and healthy meals are essential for every healthy and slim body.
Start your day with a healthy breakfast made of some whole grains, yogurt, oatmeal or fruit. These foods will boost your metabolism and you will burn calories.
Skipping meals leads to storing fat in your body.
READ: BEST FOODS FOR WEIGHT LOSS
2. Cut off sugar, not fats
A balanced intake of fats which is necessary for your health will help you feel full.
On the other hand, a lack of fats will make you feel tired, hungry and in a bad mood.
When you don’t eat carbohydrates which are turned into glucose, your body’s ‘favorite’ source of energy.
A condition called ketosis takes place where your body breaks down fats into ketones which are used as an alternative food for your brain, organs, and muscles.
That makes your body burn fat more vigorously, which means you slim down faster.
READ MORE: A KETOGENIC DIET GUIDE
3. Drink water
If you want to get rid of your love handles drink at least 10 glasses of water per day.
A lot of research showed that people who drink 10 glasses of water daily have 12 times faster metabolism than those who drink only a few.
That way you will always stay hydrated and fresh.
Drinking two glasses of water before every meal can help you lose up to 300 calories per day.
Also, you can drink green tea.
Avoid sodas and alcohol because drinking alcohol on a regular basis may cause blood sugar imbalance and fat layers on your belly. If you can’t avoid alcohol choose red wine instead of liqueurs.
Tip: Drink 2 glasses of sparkling water before dinner and you will not gain weight.
Start exercising. If you are on a diet, that implies more intensive physical activities. If you don’t exercise, your weight loss is not going to be good nor healthy.
Do exercise or any physical activity at least 3 times per week.
But, it’s very important to do the right exercises. You can reduce your waist size only with high-intensity interval training, which means burning more calories in less time.
If you’re already a fan of high-intensity interval training (HIIT) or you are familiar with this type of exercising, you know that it’s a fast and effective way to work out.
In addition, high-intensity interval training involves short, intense bursts of exercise with less intense moves or complete rest in between.
Hence, it’s very efficient—which means you will be spending less time in the gym each week while still burning all the fat, and boosting your metabolism, as some of the benefits.
Furthermore, you have to combine cardio training with weight lifting.
You will increase your muscles and make your body burn more calories.
I suggest you try GRIT cardio.
Also, a plank is a very good exercise.
5. Limit the intake of processed food
Processed food is full of additives which your body doesn’t need. Also, it can be very harmful to your health.
There is an unwritten rule that you shouldn’t eat food that you can’t prepare at your home. For example, fat meat, cold meat products, fat cheese, mayonnaise, bakery products, ketchup, all kinds of snacks (sweet, salted), cookies, ice-creams are some of the products you should avoid.
Also, this food is full of calories. You aren’t always aware that some food, especially industrially processed food, contains a large number of calories.
Processed food like snacks, sweets and similar contain trans fats which make you get fat.
Instead, eat at least 5 vegetable and fruit meals per day, foods high in protein such as chicken or turkey, and food rich in omega-3 fatty acids like salmon.
READ: FOODS TO AVOID WHEN TRYING TO LOSE WEIGHT
6. Count calories properly
Counting calories is a well-known method for losing those extra pounds.
You will find many people against this kind of losing weight who will tell you that simple maths is not enough to lose weight and live a healthier life.
But, they are not right. Many studies show that counting calories can play a significant role in the weight loss process.
Nevertheless, you can’t rely only on this principle.
Weight loss is a complex process and counting calories without changing your lifestyle, exercising and eating balanced and varied food will lead you nowhere.
Although some try to underestimate the counting calories method, when it comes to weight loss calories do count.
But, you need to know that not all calories are equal.
It’s not the same if you eat 100 calories of vegetable and 100 calories of french fries.
The calorie deficit approach doesn’t mean that you can eat whatever you want.
A balanced diet and regular exercising are still essential when it comes to weight loss. Eat vegetables, high fiber foods, and fruit.
If you count calories you can follow how much you eat, but still, that doesn’t mean you will be informed about the quality of your diet.
The best thing to do is to include the least processed foods from plants or animals in your diet.
Keep in mind that calorie counting is not suitable for everyone, but many people find it really effective for losing weight and staying fit.
READ: HOW TO COUNT CALORIES PROPERLY?
7. Have a balanced diet
A lot of people think that the only way to lose weight is to stop eating.
Although fasting leads to losing weight, that’s a short-term result and you will face the yo-yo effect, or gaining weight very fast.
Consider your body as a machine which needs fuel to work, and that fuel is food. So, start eating.
You will accelerate your metabolism, but also balance your blood sugar and the level of hormones in your body.
Experts advise you to eat 1 hour after waking up and then every 3-4 hours in order to boost your metabolism.
Don’t eat at least two hours before bed.
It is very important that meals contain necessary nutrients. Numerous diets are based on just one type of food, which can be bad for your health. Effective diet implies all types of food because there isn’t one magic food which will make your weight disappear over the night.
Healthy and balanced nutrition means eating different kinds of food in optimal amounts which involve light meals. Also, that means that you can eat something “unhealthy” from time to time. The key is in moderation.
When you are on diet regime you should have frequent small meals during the day. By eating smaller portions of food during the day you will boost your metabolism.
The most important meal is breakfast – it should contain proteins, fat, and carbs which will give you enough energy to start the day, wake up your organism and start your metabolism.
All meals should be made by healthy groceries.
READ: THE BEST DIET PLAN ON THE MARKET (BACKED BY SCIENCE)
8. Eat high-protein foods
You should intake the optimal amount of proteins in order to control your blood sugar levels.
Chewing, biting and digesting acquire certain energy and they can burn up to 30 percent of the calories on your plate.
Eating food means more calories your body needs to digest.
That way you will speed up your metabolism. This is known as a thermic effect of food.
The more complex your meal is, the more calories you burn.
Proteins accelerate your metabolism much faster than fats and carbohydrates.
Another benefit of proteins is that they contain an amino acid called leucine, which helps you not to lose your muscle mass when you’re on a diet.
READ: HIGH-PROTEIN FOODS LIST FOR WEIGHT LOSS
9. Sleep well!
8 hours of sleep is a rule!
Try to sleep well so that you don’t have to compensate a lack of energy with food.
Irregular sleep is the reason for cortisol secretion which causes more fat layers on your waist.
To avoid this, you should go to bed at the same time every night.
10.Burn extra pounds slowly
If you lose more than 4-5 pounds per week, it means you lose water, fat but also muscle tissue.
Losing weight quickly is not good for your health and it’s almost certain that you will have the yo-yo effect i.e. gaining back the weight you lose very fast.
So, what is a bottom line?
Believe it or not, this is really simple steps which tell you how to lose weight fast and be healthier.
As we mentioned, the rules are simple, so just follow them.
READ MORE: THE BEST DIET PILL IN 2019!
Hi, I am Stacey and I am the author of beautyandhealthlife.com. I have 10+ years of experience in fitness and weight loss and I want to share my knowledge with you. I am here to help you lose weight and tone your body.