Take Sugar Out of Your Diet

Take Sugar Out of Your Diet

The biggest step to take in order to lose weight is taking out empty calorie success out of your diet program. The biggest obstacle in losing weight is consuming foods which are high in calorie and low in nutrients (no vitamins, minerals, proteins, fats).

Sugar comes first on this list. The sugar taken in from fresh vegetables are sufficient for the body but sugar intakes from fast food and beverages are 4 or 5 times more than the needed amount for a healthy diet. Recently especially teenagers’ daily intake of calories are made up of drinks, plus these drinks do not have any benefits for health.This addictive sugar is the main reason for belly fat. Calorie is not the only reason that sugar prevents losing weight and even cause weight gain. The researches that have been done show that too much intake of sugar prevents the forming of the leptin hormone which tells us that we’re hungry. In other words, the more sugar intake the more we eat, because we are not aware that we have eaten enough.

If you want lose weight quickly, you must take out cakes, biscuits and other packaged snacks, diet or normal drinks, packet juices and other products that contain high sugar from your diet. Many fruits have natural sugar in them, if you need sugar you can eat grapes, bananas, apples and pears.

Drinks that are said to have low sugar may not cause weight gain but substances used are bad for the health.

Don’t Be Afraid of Fats

Stopping the intake of fat completely when starting a diet is not right. Because stopping the intake of carbohydrates and fat may cause you to feel nauseated and you may give up the diet.

When choosing the fat to use in your diet, you must be careful, because every fat is different from one another and has different effects on the body. Stay away from margarine, olive oil, walnut oil, fish oil and oils that are high in omega.

Moreover, eating fish 2 or 3 times a week or 2 3 walnuts a day, 10 -15 nuts or almonds will meet your daily fat need.

How to Lose Weight Quickly?

how to lose weight quickly

How to Lose Weight Quickly?

Most of the times, we want to lose weight quickly so bad. We may have a special day which we want to look at our best or you may just want to put on a specific dress which used to stay in your wardrobe for a long time. However, the tips for quick weight loss are usually unhealthy and ineffective.

Fortunately, there is some method which can ensure weight loss without risking our health. Also when you apply these methods, you will not get the weight back easily. Let’s take a look at few healthy methods which will help you to achieve your weight loss goal in a shorter time.

Drink Plenty of Water

You should stay away from fruit juices (ready-to-use ones), soft drinks, energy drinks, beer and all beverages high in calories, sugar, sodium, and carbohydrates because these beverages may lead your body to keep fluid and they do not suppress your hunger. The only beverage which can meet your thirst, do not lead your body to keep fluid and not high in calories is the water. You can daily drink 8 cups of water. You will notice the difference immediately.

Reduce the Amount of Food You Consume

Besides paying attention to the calorie intake, you should pay attention to the quantity and quality of the foods you consume in each meal.

The other important point that you should pay attention to is: you should not skip meals in order to reduce calorie intake. Most of the people make a big mistake by believing this is the best method for weight loss. However, they consume two times more food because they will be quite hungry for the next meal. This is why it is not worth to skip meals. You should consume 3 meals a day. However, the portions should be small and you must drink water between the meals.

Exercise Daily

If you want to lose weight quickly, you should exercise twice a day in order to achieve the desired effects in a shorter time. You can go for jogging in morning and afternoon or you can sign up to a good gym. After all, what matters is reaching your goal and move your body.

Consume Fewer Carbohydrates But More Fiber

One very important issue that you need to pay attention is consuming fewer carbohydrates but more high fiber foods. Foods high in fiber help your digestive process, eliminates the toxins and thus, facilitates weight loss. Another point you need to pay attention is; you need to give a place to protein in your meals in case you want to increase your muscle volume. This can help your fat burn faster while you exercise.

Foods You Need to Stay Away

You should stay away from foods high in fat (such as oils, butter, and cheese), potatoes and fast food, all the desserts (especially chocolate) such as chocolate and candy at least during the period you try to lose weight.

Keep in mind that, the most important thing is your health. Willing to lose weight is quite normal however it will be better for you to take your health into consideration while you are trying to lose weight. You will feel more energetic when you lose weight and your risk of getting sick will be greatly reduced when you will have a healthy weight.

Lose weight for your health not to show off. A slim person may look good however, there is no need to struggle to exaggerate or imitate another person. Everyone is different. Keep in mind that you should love yourself, respect your body and do not feel bad because you have some excessive weight.

Starchy Foods

High starchy foods with high carbohydrates such as bread, potatoes, pasta, rice may be an obstacle for you to lose weight. I don’t tell that all starchy foods are bad however, there are two different types of starchy foods as “refined” and “natural” (simple and complex).

For instance, white bread or rice are refined carbohydrates. Refined carbohydrates have very low nutritional value, have fewer fibers and the feeling of fullness created by them are short. Also, these types of foods can raise the blood sugar quickly since they are digested very quickly.

On the other hand, unrefined complex carbohydrates are digested slowly and raise blood sugar more slowly.

Consuming not too many peas, lentils and dry beans, whole wheat bread, rye bread instead of white bread, pasta, white rice, potatoes can help you to lose weight.

Importance of Exercises for Quick Weight Loss

Importance of Exercises for Quick Weight Loss

In case you can’t pull down the calorie amount you intake or you feel exhausted and tired as your calorie intake decreases, you can close this gap by moving more.

Let us give an example of the effect of exercise on weight loss; a 60 kg person who does not apply a diet can lose 2 kilos in a month by just walking 45 minutes fast tempo every day. In case you will support the exercise with a moderate diet, you can lose 4-6 kilos in a month.

Exercises are not only to burn the fats but they are recommended to build muscles and provide a shape to your body. In case you want to have a fit body while you are losing weight, you can perform exercises that work the area which has much more fats.

Regional exercises do not have any effect on losing weight for that specific region however they will help your muscles to be more prominent in that area after you lose weight.

In case you do not have the habit to exercise, do not overload your body at first because overloading will lead to muscles pains and fatigue which will disturb your exercising routine. Starting slowly will help you to feel better both physically and mentally.

For instance, in case you are going to walk, start by walking high tempo for 30 minutes during the first week and continue to increase the amount by 15 minutes. Your tempo may increase as your form increases and you can split your exercise into two which you will both walk and run.