How to Lose Weight Fast And Easy in 2023
How to lose weight fast and easy in 2023. 16 expert weight loss tips TIP Forget about counting calories and make fat burning a second nature with our simple weight loss tips. How to get down
Losing weight is never easy and there is no advice that will change that. However, it does not have to be as complicated a process as many of us do by counting every calorie or eliminating our diet from whole food groups while trying to follow aggressively restrictive diet plans.
Instead of adopting a radical or all-encompassing approach, try to adopt a range of healthy habits and make them an integral part of your eating routine. As your good habits begin to overcome the bad ones, it is very possible that losing weight and, more importantly, maintaining a healthy weight becomes natural for you. And you can continue eating carbohydrates everywhere.
How to lose weight Below you will find 16 tips that can lead you to lose weight. How to get down You don’t have to try to face all 16 at the same time. In fact, we definitely recommend not trying, because it will overload and quickly lose motivation.
Choose some to start with the ones you think you can handle, then keep coming back and adding more to your lifestyle. In a short time, you will discover that the healthy option becomes your first choice in all kinds of scenarios, and when you add all those elements, you will lose weight without even thinking about it.
1. Be realistic
“Again and again, patients tell me they are disappointed to have” only “lost a pound in a week,” says George Hamlyn-Williams, principal dietitian at The Hospital Group. “The reality is that one pound (454 g) of fat equals about 3,500 calories. This means that during the week you lost the pound, which has eaten on average 500 fewer calories per day, a huge achievement! It’s so easy!
How to lose weight eating or drinking an additional 500 calories: two standard bars of 50 g of chocolate would, however, eating 500 calories less is much more difficult and being consistent with it is even more challenging, so take a break and pat yourself on the back if a pound comes out. Remember, How to get off if it continues, that’s 52 lb (23.5 kg) for a year, more than 3½ stones! “
2. Drink more water
The fastest and easiest way to reduce calorie intake is to drink more water. A study of more than 18,000 adults found that increasing daily water consumption by only 1% resulted in 70 calories less while drinking three additional glasses reduced calorie intake by 205. The decrease in sugar consumption was the main reason for calorie reduction, according to the Journal of Human Nutrition and Dietetics.
3. Beware of added sugars
These can sneak into all kinds of foods that you don’t expect to be filled with sweet things, such as condiments and store-bought sauces. How to download “Opting for foods without added sugar is essential,” says Jonny Mills, trainer at the Sweat It boutique. “Sugar increases your blood glucose and if you don’t burn it, it will be stored as fat.”
5. Stay responsible
“Being responsible for yourself goes hand in hand with the support of friends and family,” says personal trainer and fitness coach Phil Graham. “Accountability comes in many forms, it could be just a promise to yourself or tell everyone through social networks, but it is essential to keep you motivated when things get tough.
” How to get down And a support network is also crucial for the times when things go wrong and you need to return to normal. Even better, find someone who has been there and done it themselves because their advice and vision can be invaluable. ”
6. Be a goal
“Too many people start their fat loss plan without setting an end date or a realistic goal,” says personal trainer Leon Kew. “You need goals to stay motivated, especially for situations where it would be easy to make bad decisions: when they offer you cake on a colleague’s birthday,
it will be easier to reject it if you know that there are only two weeks left for Your goal. Set an end date on which you are 100% sure you can reach. Inevitably, there will be times when you feel tempted to return to old habits, and having a specific goal, with smaller milestones along the way, can keep you on track. “
7. Record what you eat
“Writing what you eat is a great way to track your eating habits,” How to get down says personal trainer Adam Jones. “Does your nutrition differ on weekends or in times of stress? To go one step further, you can do this with a training partner and show each other what you are eating. Nobody wants to write McDonald’s or Krispy Kremes if they are in a friendly competition. “
8. Clean your closets
“If I am trying to lose weight I will not keep food at home, I know I should avoid them,” personal trainer at UP Fitness Marbella Shaun Estragon. “Even if you have incredible willpower, it can be almost impossible to get in after a very long day and eat the food you know you should when there is a stack of tasty treats just an open closet door.”
9. Treat yourself
“The number one priority in any fat loss challenge is compliance,” says David Godfrey, director of performance at One Performance UK. “If you can’t keep the program long term, you will never achieve your goal, or you will simply recover as soon as you do.” Calculate your calorie goal for the week and allow 10% of that to come from your favorite foods.
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Most people feel they are cheating when they eat their favorite foods, so incorporating them into their nutrition plan helps them stay on track without guilt or painful sacrifice. The psychological impact of this is enormous. “
10. Do not rely on fat burners
“In the best case, fat burners are an expensive combination of caffeine, green tea and other ingredients designed to boost metabolism or mobilize fat,” says the personal trainer and conditioning model physicist Sean Lerwill. “In the worst case, you may be taking something harmful to your health.
Many people take a fat burner as an excuse to skip the gym when they are tired (often because they don’t eat enough) or have little time, with the mistaken belief that they will do the job instead of exercising. But even if your fat burner mobilizes fat, you still need to exercise to burn it or it will simply continue to be stored. ”
11. Eat food suitable for the intestine
“The absorption of nutrients through the intestine is the key to successful fat loss,” says Matt Warner, head of personal training at Ultimate Performance Manchester. “Inflammation of the intestine linin
The most important session of the week to lose fat is not in the gym, it is in the supermarket, “says personal trainer Steve Kowalenko.” The choices you make when you buy food will determine how well you prepare for next week, so that you buy, cook and eat real food. Sustainable long-term fat loss is to root good habits and it all starts with what you put in your food basket. ”
12. Build new habits
“The crucial factor for success is to form new healthier habits. When you learn to drive a car for the first time, you should focus on changing gears, indicating and stopping at once, which can be overwhelming, but it soon becomes automatic, “says personal trainer and fitness model Jamie Alderton.
” once you start developing new habits, such as planning your meals, sticking to a structured training program and sleeping better, it is easier not only to lose body fat but also to avoid it. “
13. Make your own meals
“If you don’t prepare your own food, then you can only guess what you’re really eating in terms of calories, macronutrients (carbohydrates, fats, and proteins), micronutrients (vitamins and minerals) and fiber,” says the coach Gus Martín staff. “If you do not have a clear idea of what you are eating, you simply cannot meet the daily limits needed to create a calorie deficit, which is when your body has no choice but to burn fat stores.”
14. He runs the supermarket
“The most important session of the week to lose fat is not in the gym, it is in the supermarket,” says personal trainer Steve Kowalenko. “The choices you make when buying food will determine how well you prepare for next week, so buy, cook and eat real food. The long-term loss of sustainable fat consists of establishing good habits and it all starts with what you put in your food basket. ”
15. Don’t buy hungry
“Shopping hungry leads to bad ideas,” says registered nutritionist Sophie Thurner. “We all know it and yet we all do it. That three-for-two offer seems so tempting, and then you end up getting three of the not-so-healthy things, which you will have to finish because none of us like to waste food. Have an accurate list of the items you need for a specific and efficient approach without the risk of buying things you don’t need. “
16. Keep good food nearby
Volunteers from the University of Saint Bonaventure in the USA. UU. Those who were given the option of apple slices or popcorn ate what was closest, even when the popcorn was only a meter or so and said they preferred it.
Here we show you how to make this work for you. “Make sure you have healthy snacks available,” says Thurner. “It can be anything from hummus or cottage cheese with carrots, peppers, cucumbers or celery, or a hard-boiled egg and a whole grain biscuit, to Greek yogurt with fresh berries. Fill your pantry with nutritious staples, such as canned chickpeas and canned tuna, and have some frozen vegetables and herbs in the freezer. ”