tips to lose weight fast .
Weight loss should always be a healthy and long-term thought.
However, there are some essential strategies that can help you lose fat by the end of the year
There is no magic pill or miracle diet that will make you lose a lot of weight in a short time, without sacrificing your quality of life and even your health .
If you are looking for weight loss tips for the holidays, some strategies can work well and optimize weight loss.
Here are some basic tips that can help you lose weight before the end of the year.
Tips to Lose weight fast.
1 .Teas + water
The teas can have various medicinal functions that contribute to weight loss. Especially when we are talking about cleansing the body and the antioxidant action that many infusions can promote.
“The teas that contain caffeine, like green and matcha help speed up the metabolism.
I really like moringa tea and tulsi herb, which are used because they are rich in antioxidants, vitamins and minerals.
Ginger tea also has great benefits for the digestive system.
To maximize the detox effect of ginger tea, you could consume it an hour before or two hours after the three main meals of the day.
In addition to the awesome benefits of teas, this habit will also increase water consumption.
Many people find it difficult to reach the (highly recommended!) Two liters of water and teas are a good way to add flavor.
2. Persistence in the gym and strength training
If you are not in the habit of exercising, it is best to start now. The physical activity significantly increases the calories expended.
Personal trainer Cássio Fidlay indicates that the minimum weekly training to lose fat is twice a week, and
you must work all muscles on non-consecutive days, in this case.
Although many believe the opposite, he highlights the importance of weight training in the weight loss process.
“Bodybuilding is more suitable than cardio, because it breaks more fibers, creating microlesions in the muscle and, consequently, it takes much longer to recover the tissue”.
Fidlay says the body’s recovery period after intense strength training is 24 to 72 hours. Meanwhile, for aerobics, this duration is 12 to 24 hours.
This recovery time means that new fibers are being developed in your body, so that it starts to spend more energy to keep itself functioning.
“Cardio complements weight training, because with it, you can lose weight, effectively, up to a certain point.
With weight training, it doesn’t, since it increases the load”,
he explains, always reaffirming that the correct execution of movements should prevail to the amount weight that gets up.
For those who already face a training routine , the personal recommends the frequency of four to six times a week, and
each muscle group must rest for at least 48 hours. “The muscle grows and restores the fibers when it is resting”.
3. Avoid Processed Foods and read the labels of everything you consume
Rich in preservatives, processed foods increase inflammation, which contributes to poor digestion and inflammation of the digestive system’s organs, which results in swelling and fluid retention.
“In most cases, they have a high concentration of sodium and do not have significant amounts of micronutrients (vitamins and minerals), making it an empty calorie.
If you are also trying to eliminate sugar from the diet, I particularly do not recommend resorting to sweetener options.
The use of sweeteners (diet foods and lights) should also be avoided.
“Another negative factor in processed foods is that most contain a large amount of omega 6, which, when consumed in excess, has a great inflammatory potential, disrupting the function of insulin and, consequently, weight loss”,
Choose a natural diet, rich in fruits and vegetables, with several micronutrients.
Fortunately, we can easily find several options of natural foods ready for consumption, the important thing is to pay attention to the labels.
Avoid sugar, syrups, and names you don’t know.
4. Avoid alcohol
At the end of the year, alcohol is present in many gatherings.
However, it can be a major deterrent when trying to losing weight.
Not only does it increase appetite leading to more food consumption
it increases body fat, and causes a deficiency of B vitamins and vitamin C,
5. Meal Prep and Plan Your Meals
Have you noticed that when we are on a weight loss diet, we think much more about food?
In addition, when you are hungry, you are more likely to make the wrong choices when eating.
To prevent this from happening, it’s important to plan your meals.
When you have vegetables ready in the refrigerator, it is much easier to stick to a healthy diet.
Also, when you don’t have options outside of your healthy diet to eat, the chances of getting away from it is worse.
6 .Think about nutrition
When we say that you need a calorie deficit to lose weight, it is understood that you need to eat fewer calories than your body uses.
However, this does not mean that the energy value can come from any food.
Always choosing nutritious meals is one of the keys to weight loss, since your body starts to function better, absorbing vitamins and minerals.
“Today, in nutrition, we know that not only macronutrients and calorie counts are important. Having a diet rich in vitamins and minerals is essential for weight loss and quality of life.
So, don’t focus on calories, but on quality
8 . Sleep well
During sleep , hormones are released and chemical reactions take place so that your body remains in good working order.
Also, a study by Michigan State University and the University of Illinois found that a good night’s sleep can reduce those crazy cravings to eat unnutritious foods during the day or at dusk.
The researchers focused on studying the diet of people who slept well and those with reduced and light sleep.
Individuals who chose healthier meals were those who rested the most.
9. Avoid solutions that promise miracles
Another awesome tips to lose weight fast is avoiding solutions that promise miracles.
If you have ever faced a very restrictive diet you should understand this point.
Not only is a restrictive diet bad for the health, but it also makes you crave those foods that you restrict yourself from.
That’s why many people start their diet on Monday and quit before the weekend.
Obviously, in order to lose weight faster, you will need to give up some things, such as very caloric and sugary dishes.
But you should not be afraid to consume a certain type of food but to regulate the quantities and decrease the frequency.
10. Do not be demotivated if there is any slip
It’s not a hamburger that will make you fat. A salad will also not make you lose weight.
The important thing is consistency so that you choose healthy meals as much of the time as possible.
There are some weightloss programs that may require restrictions of some kinds of foods or quantity.
However, they should not be done continuously.
Likewise, the “end of a diet” does not mean that you can eat everything you see ahead.
However on days that you do eat outside of your specified diet, do not give up.
Pick up from where you stopped the previous day, and stay motivated on your weghtloss journey.
Dont fall into the habit of changing a cheat meal into a cheat week.
Will you be trying out any of these tips to lose weight fast?