n the XXI century, the problem with overweight is really urgent. Those who respect themselves and want to live an active life, carefully monitor their eating habits.
Kathleen M. Zelman states on webmd.com:
Actually, it is not so difficult to lose weight when you know how your body works.
Just follow the top 10 best ways to lose weight from our experts. And you will achieve visible results in a short period of time.
Actually, the main thing is your motivation. You need a strong enough motivation to succeed in losing extra pounds. In fact, many people give up and leave their goal halfway. That is why estimate your physical abilities objectively.
Do you passionately want to essentially change your body? If yes, then go ahead!
5 best ways to lose weight
First of all, let’s figure out the main nutrition rules during weight loss.
- The calorie intake during the first week should be reduced to 1200-1300 kcal. Actually, it is already the best way to lose weight. But not lower, otherwise you will feel weak. Having general weakness you will not be able to go to increased physical load.
- Physical loads should be high. As a quick weight loss will lead to fatty tissue loss. Consequently, the skin on the arms, back, stomach, and legs will be far from perfect. No doubt, it is also the best way to lose weight.
- Therefore, during the first week, do half the exercises. It should be done while the body adapts to a new nutrition regime.
- Be sure to drink a lot of liquid. The higher your weight, the more you should drink. Mainly, from 2 to 4 liters.
- You need to eat at least 5, or even 6 times a day.
- The cooking method should be boiled or steamed products. Besides, with a minimum amount of salt and no sugar.
STEP 1: Cleansing the intestines before losing weight
Cleansing your body is an essential stage while preparing to the proper nutrition regime.
Scientists have proven that cleansing the body is a regular procedure that should be followed by each person. There is no difference in what your goal is. Whether you want to lose weight or just be healthy. Body cleansing helps to improve the life quality and its duration. It is already the best way to lose weight.
Actually, cleansing is a real upload at the cellular level. All systems begin to work more efficiently. A person is full of energy and strength. In fact, getting rid of harmful substances that are not normally removed from the tissues is very important.
After that, you will feel a rush of power and energy. Besides, get rid of edemas and extra pounds. So it is already the best way to lose weight.
How to do the cleansing properly?
Gavin Van De Walle explains on healthline.com:
A week before the starting your diet, decide on a light menu. This means no sweets, fast food, and bakery products. Let’s look at the main points of body cleansing more detailed.
- The best way to lose weight is including more vegetables and fruits, non-fat meat, sour-milk products into your menu.
- The cooking method is as follows. Boiled, steam dishes, fresh vegetables and fruit salads.
- This advice is recommended to do during the week before switching to a weight loss regime. Spend one-day unloading diet on kefir, beetroot, cottage cheese or other products.
- Right away before starting the diet and the next morning do one more useful tip. You must clean the intestines. Do a cleansing enema.
Using other useful ways of cleansing is also possible. You can consume the following products to cleanse the intensities.
- Cellulose: flaxseed, milk thistle meal, bran, porridge. It is also the best way to lose weight. Take it on an empty stomach in the morning. And instead one meal or snacks. Grist can be mixed with yogurt. Enter into the diet porridge: oatmeal, barley, buckwheat.
- Sinti tincture: pour 3 tsp. to 0.5 liters of boiled hot water. Let it stay for 2 hours. Take for 10 days this way. Before meals on the first day – 3 tbsp. On the second – 2 tbsp. Take a break for 5 days and repeat the course.
- Linseed tincture: Pour 200 g of seeds to 3 liters of boiled hot water. Leave on the steam bath for 2 hours. Take 5 times a day for 200 ml.
Finally, get rid of excess water. To do this, take such drinks.
- Decoctions of diuretic herbs. That can be horsetail, bearberry, juniper, birch buds or fruits of fennel.
- Fruits and vegetables. That can be tomatoes, cucumbers, watermelon, strawberries, grapes, beets, citrus.
- The best way to lose weight is green tea. Or ginger tea. Squeeze the juice of 2 lemons, 20 g of ginger. Fill all with boiled water and leave for 60 minutes. Drink a glass before a meal.
- Lemon water. Cut 1 lemon into slices and pour with cold water. Put the water in the fridge for 2 hours. Drink when you like.
STEP 2: Protein-carbohydrate rotation
This way to lose weight is often used by athletes and bodybuilders.
As drying muscles and high physical load lead to amazing results. No fat on the body. Relief muscles and toned, sporty figure. For people who want to lose weight, this combination is also very effective.
Combining with carbohydrate days, it is the best way to lose weight. A person should eat protein foods for two days. You can determine the approximate amount of proteins that will be your daily norm.
If you want to weigh for example 60 kg, you need to multiply this figure by 3-4 (g/kg of weight). 180 grams is your daily protein intake. The rate of carbohydrates is calculated as follows. 60 kg multiplied by 0.5 (g / kg of weight). The daily amount of carbohydrates 30 gr.
While protein-carbohydrate rotation, doing sports is necessary. Giving protein to the muscles makes them more elastic. Of course, this does not happen in a single approach. But in a month, at least.
The fact is the following. If you continue the protein diet, the weight stops to decrease. As the body gets used to the protein food. It begins to put nutrients aside. This is when you should shake it up! Let’s arrange one carbohydrate day. Carbohydrates (vegetables, cereals, fruits) will be very pleasant to you.
And for the body, it is energy and acceleration of metabolism. These days, our body will receive (60 kg the desired weight) multiplied by 5-6 (g/kg of weight). Actually, about 300 grams is the rate of carbohydrates per day. The protein norm is calculated as follows. 50 kg multiplied by 1 (g/kg of weight) – 50 gr.
There are also mixed days. In other words, preparing the body for a new series of protein nutrition. On this day, the rate of both proteins and carbohydrates can be calculated on the basis of an odd coefficient of 2-3 (g/kg of weight).
4 days menu of protein-carbohydrate rotation
Just want to emphasize that the cycle of protein-carbohydrate rotation can be used in different ways. For example, protein days -2, carbohydrate – 2, mixed – also 2. It is the best way to lose weight.
- Dairy products with the low-fat content (milk, kefir, cheese, yogurt and cottage cheese).
- Boiled eggs (1-2 pieces).
- Low-fat boiled fish.
- A handful of nuts.
- Greens and cucumbers.
- Tea, coffee with milk, pure water.
- Buckwheat, barley, rice.
- Oatmeal (rolled, not chopped) on the water with nuts and raisins.
- Fresh vegetable salad: cabbage, cucumbers, carrots, tomato, and spoons of olive oil.
- Grain bread in pieces 3 times a day.
- Sweet green apples.
- Two slices of dark chocolate.
- Honey (tablespoon).
- Black coffee, green or black tea, pure water.
- Sometimes a glass of dry natural wine.
- First breakfast – make an omelet with tomatoes, tea without sugar.
- The second breakfast – yogurt – not more than 200 ml.
- Lunch – soup with meatballs, chicken with vegetables.
- Snack – 1% kefir – no more than 200 ml.
- Dinner – fish is not fat, boiled, salad from fresh cucumbers and onion in vegetable oil.
- First breakfast – egg, cottage cheese, tea, and milk.
- The second breakfast – low-fat cheese, coffee with milk.
- Lunch – broth, boiled beef with cucumbers and greens.
- Snack – 1% kefir – no more than 200 ml.
- Dinner – a portion of boiled fish, a salad with cucumbers, vegetable oil.
- First breakfast – oatmeal porridge on the water with nuts and raisins, tea, a slice of whole-grain bread.
- The second breakfast – apple, carrot and celery smoothies.
- Lunch – vegetable soup with pumpkin, braised cabbage, carrots, potatoes, whole-grain bread.
- Safe, – compote dried fruits, carrot cookies – 1 pc.
- Dinner – pasta, boiled solid varieties with tomato and vegetable gravy, tea, bread.
- First breakfast – two boiled soft-boiled eggs, cheese, whole-grain, tea-bread.
- The second breakfast – pumpkin and apple smoothies.
- Lunch – vegetable soup rubbed on meat broth, boiled chicken with steamed vegetables, bread.
- Safe, – cranberry kissel on potato starch.
- Dinner – cottage cheese, fruit salad from apples, pears, kiwi, plums.
Now everything is simple. We use this cycle for the whole month, intensively go in for sports and get a stunning result!
STEP 3: Smoothie revolution
Liquid food is a perfect diet for the time of weight loss:
If you need to lose weight quickly, start replacing your snacks by a smoothie. It is the best way to lose weight. They are quite able to fulfill the body’s need for calories and energy.
At the same time, these amazing cocktails accelerate the metabolism and fat burning. In addition, a properly prepared cocktail helps reduce toxins from the body. It helps to fight various skin problems and strengthens the immune system.
For beginners who have never tried a liquid diet, our experts recommend switching to a smoothie-diet gradually. Replace breakfast and dinner with cocktails. Leave lunch and snacks “solid”. Weight loss will not be so rapid, but it will be much easier for you.
Actually, there are lots of smoothie recipes for weight loss to any taste.
We share useful tips to make sure your cocktail is not only useful but also the most delicious.
The right blender
It is considered that it is better to use a stationary blender for making a smoothie. Rather than an immersion blender. This way you will achieve a more smooth texture of the finished drink.
On the other hand, an immersion blender copes better with the dry ingredients. Such as nuts or dried fruits.
Bananas are the best ingredient.
It is better not to make the smoothie too liquid. Give it a pleasant soft creamy consistency, using natural thickeners. Any fruit with pulp, such as apricots or peaches, is suitable for this role. But it is best to use bananas.
At any time of the year, you are more likely to buy tasty bananas. Than tasty peaches, which are found seldom on the shelves. And if you do, they turn out often tasteless and dry.
As smoothies are regarded the best way to lose weight, do not put sugar in it. If you are making a fruit-based smoothie, you will already have a lot of fructose in your mix. And it is high enough in calories to add more.
Avoiding sugar is the best way to lose weight.
Most often you don’t need to add any sweeteners. But if you want to make a real dessert, add a little maple syrup or honey to your drink. If your smoothie is too sweet, add lime or lemon juice. This will not only solve the problem but also give it a pleasant sourness.
A good smoothie will never be restricted by milk. It contains calcium, protein, and vitamins of group B. Choose the milk that you personally prefer. It can be the cow, almond, coconut, and nut one. The latter, by the way, would be best combined with fruits and greens cocktails.
Are you not a milk fan?
Smoothies can also be prepared with kefir, natural or Greek yogurt and light curd. It all depends on how rich cocktail you want to get. Do not forget to follow the proportions. It varies depending on the particular recipe.
The best way to make a smoothie nutritious is to add foods that contain protein and healthy fats. For example, ground nuts (the most popular cocktails are almonds and walnuts). Besides, you can use seeds, bran, oatmeal, chia seeds or flax.
Is it hard for you to wake up in the morning?
Try to make smoothies for breakfast on the basis of cold coffee. Choose combinations to your taste. And get your portion of energy for the whole day.
Everything is good in balance
Even if you perfectly select the components. According to the rules of a perfect smoothie, there should not be more than three or four ingredients. Remember that everything is good in moderation. Do not add too much ice to your mix. So that it does not turn out too liquid.
Do not pour all the milk into the blender at once. Add it a little and see the resulting texture. You should not add only sweet fruits to the cocktail. Keep balance and experiment. This way you will find your perfect recipe for sure.
Here we share some simple fruit and vegetable smoothie recipes. Be able to please yourself with your favorite cocktail every day. It is the best way to lose weight fast.
STEP 4: Use the fitness tracker
Nowadays many devices have been invented for fitness and health. Some of them are really useful for weight loss. Let’s consider the most popular mobile device – fitness tracker.
Such a mobile bracelet monitors our health state. Besides, it makes really interesting calculations on our workouts. In such a way is the best way to lose weight.
Let’s consider the main benefits of this device.
- The most primary function is fixing the distance walked. Fitness tracker counts calories burned. As well as is the indicator of your heart rate.
- It tracks sleep phases. This capacity is thanks to the smart alarm function. The characteristic of this function is that it signals when it is easier for you to wake up. Of course, you can set the desired time interval. In the morning you can see detailed statistics. Such as periods of deep and fast sleep.
- Some fitness trackers can work in the water. The bracelet will count the distance that you swam. As you know, it is also the best way to lose weight. It can even show the total number of strokes that you performed.
- Fitness tracker allows you to strictly control your nutrition. You can fill out information about the food you consumed during the day. Using the device, you will keep track of your total calories. Notice that such a function needs synchronization with a mobile phone. It is provided by many smart bracelets.
- If you like competitions, many trackers offer the function of creating a social network. This will give you the opportunity to compare your results. For example, with friends and colleagues who also use such sports device.
- The tracker is useful for office workers. Sitting all day at the computer, our physical activity is reduced to a minimum. With the help of a bracelet, you can set the possible duration for such a sitting position. And the fitness tracker will remind you during these intervals that it is time to move.
You should also know that almost all fitness trackers offer to add your own parameters. At least this is weight, height, and age. We advise you to fill this information.
As the bracelet forms many tasks, using that. In fact, fitness tracker is a great helper for people who monitor their health and are actively involved in sports. It’s the best way to lose weight.
See also how to choose the best fitness tracker in 2018?
So using it while weight loss is highly recommended. It is the best way to lose weight, as it prevents the disruption. But nevertheless, we recommend first of all to pay attention to your feelings. They are the best indicator. And then practice the smart technology.
STEP 5: Drink enough water
Why do we need to drink lots of water?
In order to lose weight and at the same time remain beautiful and fresh. Drinking enough water, we will preserve healthy and elastic skin, beautiful thick hair and strong nails. As in the process of losing weight, hair, skin, and nails often suffer.
Remember to drink enough water during the whole body. And losing extra pounds will not harm your organism. Actually, it is the best way to lose weight. And really simple!
Here we share top 3 secrets of water consumption for weight loss.
The thermogenic effect of water.
Drink two glasses of water at room temperature on an empty stomach. And you will lose 24 calories without making special efforts. The body spends these calories to absorb water.
The lack of water leads to fluid retention and excess weight. Fluid, entering the bloodstream, starts a sleeping metabolism in the morning. Thanks to it toxins are eliminated, digestion is improved.
In such a way, nutrients are well absorbed and harmful substances are decreased. By drinking two cups of water in the morning, you will remove excess fluid from the body. Due to it, your weight will decrease.
And if you continue to use this advice during all life, you will not only be healthier but also help yourself to lose weight.
A glass of water quenches a false feeling of hunger.
Sometimes after a nutritious meal, you want to eat something sweet. So this is 100% false hunger. The body just sends a signal of thirst. And the brain recognizes it as a signal of hunger. And instead of drinking water, you eat.
It is necessary to drink slowly, and not immediately after a meal. But at least 20 minutes later. So that the food part has time to form. So, if between meals less than three hours have passed, and you already feel hunger. Just drink a glass of water. Because your body really wants to drink. It is the best way to lose weight
Water with magnesium
Magnesium is an element that is involved in active energy-consuming processes. Such as muscles, heart, central nervous system. Besides, in the transmission of nerve impulses.
Under stress, magnesium is intensively consumed along with energy. That is why at the moment of anxiety, the need for magnesium increases in the body. Just drink a glass of mineral water containing this element. And you will overcome the feeling of stress caused by false hunger.
To conclude, follow our experts’ pieces of advice step by step, and you will not only lose weight. But also become much healthier, controlling your nutrition and fitness habits. Good luck!