Losing weight quickly and effectively can be a challenge for many people. There are a variety of methods people can use to lose weight, but not all of them are effective. Here are some simple tips for losing weight quickly and effectively:
Understanding Calories
How many calories per day do you need? The answer may surprise you: it depends on several factors, including your age, activity level, height, and weight. As a general rule, the WHO recommends a daily intake of 2,500 kcal for men and 2,000 kcal for women. Again, this is an average; in reality, your energy needs will depend on your basal metabolic rate and your level of physical activity.
Once you understand your caloric needs, you should know that each food you eat contains a certain number of calories, which are itself composed of the nutrients it contains: carbohydrates, lipids, proteins. In practice, it is not calories that make you fat, but the nutritional profile of a food.
On the other hand, the golden rule of weight loss is simple: you need to expend more calories than you ingest, this is called a calorie deficit. That's why it's important to choose foods that may be lower in calories but that will have nutritional benefits, for example, rich in protein and fiber to satisfy hunger.
Want to learn more? Check out our articles on the topic:
Eating lower calorie foods that help you lose weight
Some foods are better than others when trying to lose weight. When starting a diet, you need to learn how to create a balanced diet. According to ANSES, the distribution of nutrients in your diet should look something like this:
- Carbohydrates should make up between 40% and 55% of your calorie intake.
- Protein should make up between 10 and 20% of your calorie intake.
- Fats should make up 35 to 40% of total calorie intake.
This will already help you get a better idea of what makes up a balanced meal. It's also important to know that some foods are better for weight loss; instead, you should favor vegetables and fruits rich in fiber and high in water content. These will have a satiating effect and therefore a greater appetite suppressant.
For more details on the list of foods to help you lose weight quickly, click here:
Perform intermittent fasting
Intermittent fasting involves alternating periods of fasting (often lasting a few hours) with periods of normal eating. There are different types of intermittent fasting, but the most well-known and easiest to adopt is daily intermittent fasting. This involves concentrating all meals during one period of the day and fasting the rest of the time (between 12 and 16 hours).
The health benefits of intermittent fasting are numerous. It improves digestion and sleep, and can help you regain control of your weight. However, be careful with intermittent fasting, as you must consume a sufficient amount of calories when not fasting.
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Consume slimming meal replacements to facilitate weight loss
When you have little knowledge of nutrition and no time to cook, plan menus in advance, etc., opting for a slimming meal replacement is THE ideal solution for losing weight quickly without the hassle.
The advantage of OKR slimming meal replacements?
- They are designed for weight loss
- They are low in calories but keep you full until your next meal.
- they are rich in protein and fiber (balanced and satiating)
- They are rich in vitamins and minerals to avoid deficiencies
- they often have superfoods like konjac (powerful appetite suppressant)
- They are practical and can be taken anywhere.
If you're doing an OKR weight loss meal plan, we recommend replacing two meals a day with two OKR meal bars. This leaves you with only one meal to think about to reach your goal. For example:
- Breakfast - an OKR Light bar
- Lunch - a classic but balanced lunch
- Dinner - an OKR Light bar
Discover them here:
How to lose belly fat quickly?
Belly fat can certainly be self-conscious, but it can also be harmful and detrimental to your health. In fact, a type of abdominal fat—called visceral fat—is a major risk factor for type 2 diabetes and heart disease. It's therefore essential to combat this belly fat, which can build up over time.
It should also be noted that certain factors can promote the development of abdominal fat, such as a sedentary lifestyle, a genetic predisposition or menopause.
Here are some tips to help you reduce excess belly fat:
- eat plenty of soluble fiber.
- drink less (no) alcohol
- eat more protein
- work on your anxiety
- eat less sweets
- do cardio, or HIIT
- sleep long nights
- try intermittent fasting
If you would like to know more about this topic, read our dedicated article:
Can you lose weight without exercising?
Not everyone has the opportunity to do 3 hours of training per week and we understand that! So is it possible to lose weight quickly without exercising? So losing weight yes it is possible, but "quickly", not so much. In reality when you lose weight without exercising, it's more about rebalancing your diet and lifestyle in the long term. So it may take longer but will be very beneficial for your health, since you will be more likely to keep these habits over time.
To lose weight without exercise, here are our best tips:
- set goals
- hydrate well
- eat a balanced diet
- eat more protein
- eat enough fiber
- promote seasonal fruits and vegetables
- sleep long nights
- avoid snacking
- prefer walking to public transport/cars
Check out our article on this subject:
IN SUMMARY
As you will have understood, to lose weight you will have to combine several factors such as food and physical activity.
You will need to aim for a more balanced diet that allows for good satiety (stop sugar, pay attention to calories and yes to proteins, fibers and good fats). But to easily lose your excess weight, you must combine this diet with physical activity; sport allows your body to put into a calorie deficit.
In summary, you can take inspiration from all our advice without forgetting to treat yourself, and don't hesitate to talk about it with your doctor, who will be able to better guide you.
