There is no magic: to lose those extra pounds, you will need to change your diet and perform a lot of exercise that leads to burning calories. There are several "fad diets", such as "keto" (or ketogenic), "paleo" (or paleolithic) and "Whole30", which can even work, as they have a simple idea that has no chance of not working: eating fewer calories and eating more nutritious (vegetables, lean protein and fruits). To support this diet, however, you will need to incorporate moderate-intensity activities throughout the week, such as cardiovascular exercise, high-intensity interval training, or weight training. When all methods are combined, a good diet and physical activity routine is enough to burn fat as soon as possible. You will feel better looking, feel better, and show more self-confidence!
Part 1 of 5: Cooking Low Calorie Nutritious Meals
Step 1. Half of the dish at each meal should consist of non-starchy vegetables
They need to take in most of the new food as they are low in calories and have many essential nutrients important to health. Experts recommend at least four servings of vegetables every day, but to lose weight you will need to consume more than that. By planning meals around a very “generous” serving of non-starchy vegetables, you will feel more satisfied without overeating.
Cauliflower, broccoli, carrots, zucchini, asparagus, lettuce and many other delicious foods can be prepared in many different ways, making sure you don't get sick of them
Step 2. At each meal, add one serving of a lean protein
Chickens, eggs, white fish - such as salmon and tuna - certain cuts of meat and legumes have this type of protein, which is important for losing weight because eating them helps the body to build muscle mass and the metabolism to work better.
- Remember that a single serving of most meat should be the same size as the palm of your hand.
- If you don't eat meat, there are several plant-based alternatives that are even healthier! Look for them in the frozen section of the market.
Step 3. Replace refined carbohydrates with whole grains and lots of fiber
Several studies have shown that, for faster weight loss when changing your diet, the diet must be low in carbohydrates. Still, you shouldn't completely eliminate them from your plate; try to cut out refined and processed sugars, while eating whole grain and high fiber foods. This food category should make up the smallest serving of each meal, just one serving or about ¼ of the dish.
- Healthy carbohydrates are present in fruits, pulses (black beans, lentils and chickpeas), whole grains (oats, brown rice, quinoa and whole wheat pasta and breads) and starchy vegetables.
- Stick to the proper size of each serving of each type of carbohydrate. Always consult the nutritional table of foods and measure them correctly before eating.
Step 4. Look for low-calorie variations of your favorite condiments and sauces
In many of them, there are lots of calories and carbohydrates; 1 tablespoon of mayonnaise, for example, can have up to 90 calories! Replenish the pantry by purchasing your favorite sauces and condiments, but in ways that have fewer calories.
Another option is to use herbs and spices in foods, which have fewer calories (and more flavor) in a natural way
Step 5. To supplement meals, eat small but nutritious snacks throughout the day
Eating a snack from time to time can be part of a nutritious diet and with the goal of losing weight, as you won't get too hungry and won't overdo your meals. However, snacks should make you satisfied, rich in nutrients and low in calories.
- For example, some more nutritious and low-calorie options: a medium-sized fruit – a banana or apple – a 30g serving of your favorite nuts, a bag of carrots with parsley and humus or a serving jerky.
- Various fruit mixes, with around 100 calories, can be purchased in the health food section of the markets. Get several and take one or two when you go out to work or study and have something to snack on if hunger strikes.
Part 2 of 5: Cutting Liquid Calories
Step 1. Stop consuming soft drinks, juices, the vast majority of alcoholic beverages and other high-calorie liquids
One of the simplest ways to limit the amount of calories you eat in a day is to cut back on some fluids; many people forget that many of them are quite caloric. Therefore, to lose weight faster, eliminate such drinks from your daily life.
Step 2. Drink eight to 13 glasses of water a day
It is the best option to help with the task of losing weight, as it “satisfies”, reducing the feeling of hunger, but does not have “hidden” calories. Try to consume at least eight glasses a day and a maximum of 13.
- Contrary to popular belief, retention occurs when the person don't drink enough water, and not by consuming it in an exaggerated way.
Step 3. If you can't stand drinking water any longer, have something tasty and low in calories
When you can't just drink it, you can drink other liquids, as long as they don't have many calories and have a reduced amount of sugar and carbohydrates. Coffee and tea, for example, are good alternatives, as they are almost “water” in their entirety; if you prefer something else, see if there are sports drinks, lemon juice or lemonade (no sugar) or flavored sparkling water, always being careful with the amount of calories in the products.
Part 3 of 5: Changing Eating Habits to Lose Weight
Step 1. Keep a food diary to keep track of everything you consume
Nutritionists are expensive and not all people can count on this monitoring; however, there is the good thing about using websites or smartphone apps to monitor your feed without spending anything extra. With these apps, you'll be able to record what you eat (as well as the amount ingested), so that the amount of calories and other nutrients obtained throughout the day is calculated. This information will give you the possibility to keep track of all your diet, setting more concrete goals in relation to weight loss.
- As you add food, see which times of the day you eat the most, the most caloric foods, and the amount of nutrient in your favorite foods. This is crucial data for rethinking your eating plan.
- Look for MyFitnessPal, Food Diary, and MyPlate Calorie Tracker apps. Not only they, but also many other programs of the type can be downloaded for free from the Play Store (Android) or the App Store (iOS).
Step 2. Use intermittent fasting techniques
Instead of eating three “big” meals throughout the day (breakfast, lunch, and dinner), try to eat everything within an eight to ten hour period, fasting until the next day. Choose a “window” such as from 11am to 7pm or 9pm at the most, eating freely during this period. However, outside of it, drink only water and non-calorie drinks.
- There are studies showing that intermittent fasting increases the functioning of the metabolism and increases the amount of fat lost during physical exercise, that is, it will work very well with any type of diet.
- A simple way to start this fast is to set aside one or two days a week to devote to it, gradually increasing the number of days you do it until you can do it all week.
Step 3. At the beginning of the day, eat larger meals, and more at night prioritize smaller meals
As the chance of exercising after 8 pm or around bedtime is reduced, it is better to eat more sparingly after that time; instead of having a quick breakfast and stuffing yourself with dinner, eat well at the start of the day and dine without exaggeration. That way, you'll be able to burn off the calories from your first meal throughout the day.
When your schedule doesn't allow it, it's a good idea to eat smaller meals instead of three larger ones. The goal is to eat enough to keep yourself full, but not overeat because of hunger, something that tends to happen when you feel hungry
Step 4. Eat something more caloric once in a while, always in moderation
It's tricky to cut out several types of food at once, all the more so because it means that you most likely won't be able to eat what you like best. However, once or twice a week, allow yourself to consume something more caloric, like a serving of your favorite ice cream or a glass of wine. In this way, it will be possible to keep cravings in check, preventing you from overeating.
There are many variations of "junk foods" - such as ice cream, cookies, potato chips and even wines - on the market. Do an internet search or ask at the supermarket; it is quite possible that they are next to the same foods you are used to buying
Part 4 of 5: Performing Aerobic Exercises
Step 1. Practice about 30 minutes of aerobic physical activity a day
In addition to changing your diet, you will need to incorporate cardiovascular exercise into your daily life; they increase heart rate, improving metabolism and burning fat. Jogging, jogging, swimming, cycling and even dry rowing are great ways to get started, especially if you're not too used to it.
When choosing exercises, prefer moderate intensity activities. It is necessary to "tired" a little, activating perspiration and raising the pulse rate
Calculate Target Heart Rate (FCA):
The FCA is between 60% to 90% of the Maximum Heart Rate (FCM). First, calculate the FCM by subtracting your age from 220 (190 for a 30-year-old, for example) and multiply that value by 0, 6 and 0.9; the results indicate the minimum and maximum value of the FCA ("114" and "171", still using a 30-year-old as an example)
Step 2. Incorporate High Intensity Interval Training (HIIT) into your exercise routine
It will go a long way towards maximizing the amount of fat lost in a training session. When performing HIIT, it is ideal to bring your heart rate as high as possible for a short period, make a quick stop, and increase your heart rate again.
One or two cardiovascular sessions per week can be turned into a HIIT workout. Combining it with lighter exercises (like jogging for 30 minutes, for example) is great for losing weight
Try doing HIIT as follows:
• Run for one minute and then trot for two minutes. Repeat four times.
• 45 “mountain climbers”, 20 push-ups, “plank” position for one minute, 20 sit-ups. Rest for one minute and repeat four more times.
• 50 jumping jacks, 15 burpees, 15 dips in each leg and rest for one minute. Repeat four times.
Step 3. Move more during the day
In addition to participating in planned and structured exercises, just try to move more throughout the day instead of sitting. It also helps burn calories.
- When possible, do not take the elevator and go up the stairs.
- When you go shopping, park your car away from the location for a quick walk to it.
- If you have a lot of single-person meetings at work, ask if it's okay for you to walk while they talk.
- Take your lunch to work and walk to a nearby place to eat.
- Perform quick exercises such as sit-ups, jumping jacks, or slumps while watching TV or during a commercial break.
Step 4. Increase the intensity of physical activities as you get used to them
Once you notice that your calorie burn has "stalled," you may need to increase the duration or intensity of your exercise. Gradually, the body gets used to the physical activity sessions, making them more efficient, that is, burning fewer calories. To prevent this from happening, spend more time doing cardiovascular exercise or stick to the duration and increase the pace.
For example, if you are used to doing 20 minutes of running every day, try to increase your time by five or ten minutes. Otherwise, increase your running pace for the same 20 minutes to cut more calories
Part 5 of 5: Developing Lean Muscle Mass
Step 1. Incorporate weight training into your weekly workout routine
This is another type of exercise that supplements short-term weight loss and helps keep you from gaining weight in the long run. Any type of exercise-such as biceps and triceps curls, bench presses, push-ups, or deadlifts-needs to be done in three sets of 12 reps each. Start with low weights and increase it until you have a little difficulty doing the activity.
Muscle endurance or bodybuilding workouts don't burn as many calories, but they help to increase lean muscle mass and make the metabolism work better, leading to greater fat loss
Step 2. Practice simple exercises that use body weight instead of equipment
You don't have to do a lot of them; the physical activities that you perform only with your body will already be of great value. The advantage is being able to do this type of training anywhere - at the office, at home, in the park or whenever you have a few moments to spare.
- Do push-ups, planks, dips, squats, burpees and “mountain climbers”, among others.
- Ideally, do 15 repetitions of any of these activities, or hold the position for one minute (such as a set) and then repeat twice, just like an exercise routine.
Step 3. Exercise all the major muscle groups in your body to lose weight evenly
There are six main muscle groups that should be taken into account when creating weight training sessions: chest, biceps, triceps, back, legs and shoulders. Spend at least 20 minutes for each group twice a week, with a rest day in between.