Do you want to lose weight quickly but don't know how to go about it?
Every year, before summer, after Christmas, or at the start of the school year, you undertake the project of losing weight but give up, for lack of quick results? You struggle to find effective solutions: Eat less? Eat better? And exercise? Especially since losing weight can always be a headache when we live at 100 miles an hour.
Don't panic, we're here to help with our advice. We'll cover three key aspects of losing weight quickly: diet, exercise, and healthy daily habits.
Discover in this article some effective tips to help you lose weight and support you in this new weight loss challenge.
FOOD: How to eat to lose weight quickly?
How to reduce your calorie intake?
When you want to lose weight quickly, diet plays a very important role in achieving better weight loss results.
The first goal is to reduce the energy intake your body needs. This is called a low-calorie diet. Start by reducing your intake by 300 to 500 calories per day to lose weight quickly and start seeing the first results in your figure.
To make this easier, reduce your portions, and slightly reduce the amount of starchy foods and fats you usually consume. But not too much! You shouldn't ignore your hunger either, to avoid deficiencies, which could have consequences on your health. If the amount of food you consume becomes too low, the body can also set up a storage system by increasing the amount of stored fat.
The Light cures, and more generally all the products in the Light range , offer low-calorie meals while guaranteeing important macro and micronutrient intake to ensure that you do not develop deficiencies, which could have a harmful effect on your health.
What foods should you eat to lose weight quickly?
To help you lower your calorie intake, you can increase the proportion of fiber and protein you consume, which will reduce your hunger.
So, include foods like green vegetables , fruits, raw vegetables, etc. in your meals to enrich your diet. Rich in fiber, they will also have a beneficial effect on your digestion thanks to their role as prebiotics (improves intestinal health).
Regarding proteins, slightly increase the animal protein sources (lean meat, chicken, eggs, low-fat dairy products, etc.) but especially plant-based sources (legumes, dairy products, etc.) in your diet.
Protein foods will allow you to have more energy-intensive digestion, but also a lower energy intake (for equal quantity -g).
These tips will allow you to increase the volume of your food bowl and thus have a feeling of satiety more quickly: you will be satisfied more quickly and lastingly! Perfect for limiting snacking and thus losing weight!
Here is a list of foods to favor for losing weight quickly:
- Fresh vegetables and fruits (preferably seasonal)
- Starchy foods, cereals, wholemeal breads
- Eggs
- Fish and lean meat (fish, chicken)
- Legumes
- Oil seeds and nuts (almonds, walnuts, etc.)
- Unsweetened and reduced-fat dairy products
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What foods should you avoid to lose weight quickly?
While some foods are best when the goal is to get back in shape quickly, others should be radically banned when trying to lose weight. For example, avoid processed meals as much as possible, which are often convenient for saving time, but bad for your stomach. It's important to be aware of what's on your plate. Instead, opt for small, simple meals and quick recipes.
A good dinner doesn't necessarily mean tedious cooking: just steam (or not) your fresh or canned vegetables, a little delicious sauce, a source of protein, good fats, a little whole-grain starch and that's it!
Your meals should be balanced with 40-50% carbohydrates, 30-35% carbohydrates, 15-20% protein, with 20-25g of fiber per day.
This new diet will have a long-term impact on your weight, but also on your mood, your health, and your digestion. It's true: eating better is the beginning of happiness!
Here is a list of foods to avoid to lose weight quickly:
- Alcohols
- Fatty processed foods
- Refined starches (white pasta etc.)
- White cereals and breads
- Industrial dishes
- Cookies and biscuits
- Oil-based preparation (fries etc.)
- Viennese pastries, pastries
- Red meat, cold cuts
- Fatty sauces
- Soda, juice etc.
SPORT: What activities should you do to lose weight quickly?
Optimizing your nutrition is a good first step, but regular physical activity is just as essential if you want to lose weight quickly. Three to four workouts per week is already a good pace. The most important thing is to be consistent. Choose fewer sessions or shorter sessions that you can repeat regularly over the long term. This is the key to effective weight loss results and to avoid yo-yoing.Cross training to burn calories
Cross training is ideal for losing weight quickly. This activity helps burn fat. Within the cross training family, we find HIIT (High Intensity Interval Training). This method is based on a simple principle: very intense efforts over a short period of time, followed by a recovery phase between each exercise.
We lose calories during and after exercise because the body needs to recover from the intense session it has just undergone. This method:
- results in very high calorie consumption in a short time.
- increases metabolism several hours after training.
- allows you to both lose fat and gain muscle mass.
Cycling, running and walking: always a good idea.
Being active is a necessary habit for your health, especially when you want to lose weight quickly. Additionally, cycling, jogging regularly, or walking (brisk or leisurely) will have a positive impact on your cardiovascular system. You can easily incorporate these activities into your daily routine. As always, be progressive in the length and intensity of your sessions.
DAILY: What good habits should you adopt to lose weight quickly?
Hydrate yourself.
Here's the essential tip for a successful diet: drinking 1.5 to 2L of water contributes to good hydration and a healthy life.The volume of water you drink will allow you to have a feeling of satiety (although not lasting), and to limit snacking a little.
The beneficial effects are also multiple: clearer skin, less water retention, detoxifying, etc.
Organize your week.
To implement all these new diet tips, you need to organize your week and write down your measurable goals (going from 65 kg to 60 kg, changing your waist size by X cm, etc.) so you don't feel overwhelmed. You can therefore prioritize the use of management tools: online calendar, Notion, etc. But it shouldn't be a source of stress, take time for yourself, you need it .
Also, take care of your sleep. Sleeping well has a direct impact on your weight loss.
Adapt the intensity of your diet to your goals (without going overboard). It may be wise to follow a slightly more drastic diet at the beginning to lose weight quickly, but it is important to go through a stabilization phase and reintroduce pleasure foods later, according to your desire.
Also, if you're short on time, the Light range is ideal for helping you achieve your weight loss goals in a healthy way. Ideal at home if you're short on time or at work during a short lunch break.
However, be aware that for lasting change to happen, your habits must also be sustainable, otherwise the weight will return within a few weeks. Focus on a healthy lifestyle!
