How to lose weight fast: 6 effective ways

How to lose weight fast: 6 effective ways

# 1. Eliminate sugar from your diet to have a flat stomach What a surprise! 

The equation is easy:

Do you want to lose fat quickly and finally see your abs? 1

The instability of your blood sugar (blood sugar) is one of the most common sources of difficulty in losing weight.

You will not run away!

Your diet to lose weight and sculpt your body should contain little or no quick sugar. With this simple modification, you will quickly see results on your fat content!

Simple, but certainly not easy ... To help you, here are some useful tips:

HOW TO STABILIZE YOUR GLYCEMIA

Obviously, eliminate sugar from your diet. Allow yourself one or two small treats a week if you have a sweet tooth. Do not go crazy either!

Read carefully the ingredient list of the foods you buy to make sure there is no added sugar. Beware of processed products, low-fat products ... Look at this list of the sweetest everyday foods!

Learn to eat well.

Instead, use complex carbohydrates that are high in fiber and low in sugars. Whole grains (basmati rice and oats), vegetables (sweet potatoes) and legumes. Carbohydrates should not all be eliminated!

Ban carbonated and alcoholic beverages, as well as industrial juices. Be careful with fresh fruit juice too! Whether natural or artificial, juices and beverages are full of easily assimilated sugars. Instead try lemon or citrus water, tea, herbal teas and carbonated water.

You have a good fork? Fill it with vegetables instead of pasta, chips, peanuts, cupcakes ... or any snack with sugars or fast carbohydrates.

Choose low-glycemic fruits, berries and apples. Reduce your banana consumption for a while ...

Learn to control your quantities by eating several times a day.

"But, I'm always on the road and with my work, it's complicated ... it's either a restaurant or a microwave ..."

It's the same story for everyone. Road, long hours, irregular hours, infrequent breaks ... and so on.

A little food preparation is the solution!

I know, it's not very exciting ... So, you can also buy some already healthy ones ...

For snacks, always have on hand:

a bag of nuts,

a protein shake or a small cane of tuna ...

One fruit.

Simple, fast and convenient!

In short, you always have the choice: to overcome these constraints or to keep your fat ...

# 2. High Intensity Interval Training (HIIT) to burn calories quickly

Do you really want to burn more calories in less time?

Simple, increase the intensity of your workouts.

Expense = Intensity X Duration = ½ Intensity X 2 Duration

You will also avoid becoming small and soft by doing too much moderate intensity cardio ...

# 1. Use high intensity fitness or strength training programs to improve your body composition. You will lose more calories during your training, but also after.

Or, increase the intensity of your bodybuilding program by doing it in circuit:

30 sec of the exercise or the number of repetitions indicated

30 sec rest or less, just the time to change exercise.

# 2. Instead of doing 1 hour of light jog or stationary bike at regular speed, try:

8 intervals-sprints (at maximum intensity) of not more than 30 sec

90 to 120 sec of moderate intensity recovery (50-60% of max) between each sprint

for a total of about 20 min.

Then, a little "finisher" on the rower or the bike:

15 to 30 sec at maximum capacity,

15 to 30 sec break,

10 to 15 times!

10 minutes of cardio at the end of a workout is worth 30 minutes at the beginning, since the metabolism is already activated.

# 3. Drink a lot of water to lose weight

Your body is made up of more than 50% water. If dehydrated, you will perform less well and your basal metabolism will tend to decrease in order to conserve water.

Some studies even show that drinking two liters of water a day could increase energy expenditure by 400 kJ. 3

No need to exaggerate either! Drinking 4 liters will not make you lose 800 kJ more, just go to the bathroom too often ...

In addition, drinking plenty of water before a meal can help you not to stuff yourself by reducing the space available in your stomach.

So, get in the habit of bringing a bottle of water with you to drink regularly. 😉

# 4. Consume more omega 3 or opt for a supplement


The imbalance of fatty acids is also one of the most common causes of difficulty in losing weight.

By increasing your sensitivity to insulin and decreasing your inflammation, these good fats would allow a better elimination of excess fat.

Also responsible for several cognitive functions, omegas can have an influence on your motivation to push in the gym.6

Nowadays, meeting our needs for EPA and DHA (omega 3) through our diet proves difficult. The main sources are wild fatty fish (salmon) and certain seeds (such as flaxseed, chia, hemp ...) containing ALA omegas that must be converted by the body before use. This greatly decreases the actual amount used.


In other words, a Omega food supplement would not be a luxury for anyone you are looking to lose fat or improve your health. If combined, of course, with a good diet plan and the practice of physical activity.

# 5. Eat lean protein
Ah, that one, I'm pretty sure you already do it!

Indispensable to your muscles, the protein also helps to reach its ideal weight by:

Requiring more calories for digestion,
Giving a better satiety effect,
Preventing muscle loss possible to occur in calorie deficit,
Slowing the assimilation of sugars, which stabilizes blood sugar.
No need to abuse either!

1g of protein per pound of your lean body weight is more than enough!

Of course, the precise amount of protein per day varies depending on your goal.

Choose from:

eggs,
Lean meats,
legumes,
Yogurt 0% nature,
Cheese allegro (avoids other cheeses high in fat and salt),
Protein powder ...


# 6. Reduce alcohol to get rid of abdominal fat
Oh and the barrel of wine, we forget that to see his abs!

One or two CUTS, one or two nights a week ok. But, not every night ...

Alcohol and the drinks that contain it are high in calories.
Alcohol affects your body's ability to metabolize sugar.
Like soft drinks and juices, the sugar in alcoholic beverages is quickly absorbed, which raises blood sugar.
Alcohol stops the elimination of your fat during the whole period of detoxification of it by your body.
It is also a bad influence on your food choices. You know, the late-night poutine ...

It's just bad for your line and your health!