If you’re in a hurry to get the perfect body or improve your health, it’s good to know right away: there is no quick and easy way to do this. Weight loss will require lifestyle changes and will depend a lot on your metabolism, but the result will definitely be for the better, which is why you should insist.

To lose weight, there is no secret. You need to balance the amount of calories consumed with the amount that is expended. The process is hard, and many sacrifices will have to be made.

Remember that there is no way to lose weight fast. However, there are some ways to help weight loss so that it happens as quickly as possible. Even so, this time may not be as quick as you would like, but you need to keep pushing until you reach the desired measurements!

A healthy diet is essential

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Eating in a balanced way is a big step towards weight loss. The diet must adapt to your culinary preferences so that you can maintain it for a long period without suffering.

It should also have a caloric value compatible with the amount you will need for your day to day: between 1,800 and 2,000 calories is recommended for those who exercise moderately, while professional athletes need much more.

The ideal is to go to a nutritionist to adapt your diet to your lifestyle during the weight loss process. In general, every diet should contain calcium, proteins, carbohydrates, and whole grains, and good fats, while saturated and trans fats, and sucrose and fructose sugars, should pass away. Sodium and alcohol, only in moderation.

Spend more energy with physical activities

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Research shows that just ten minutes of exercise three times a week helps to get out of a sedentary lifestyle, one of those responsible for weight gain. If you want to lose weight faster, the tip is to invest in training a little longer and daily, preferably with aerobic exercise, such as walking or running, cycling and crossfit. With them, muscles consume more oxygen to produce energy.

The greater the amount of muscles involved in the practice, the greater the energy expenditure of the activity and, consequently, the more calories will go away. Remember that it is not possible to choose where the fat goes, so the ideal is to take turns or combine aerobic training with activities located in the abdomen and weight training to lose belly fat faster.

The accompaniment of a personal trainer is essential to measure the exercises, execute the movements correctly and help with muscle recovery work.

Learn to speed up your metabolism

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Each body works at its own pace, and if your metabolism is slower, you will naturally have a harder time losing weight. So, adopt some techniques to speed it up.

The correct diet alone will give your metabolism a good jolt, but you can also invest in thermogenic foods, which increase the body’s caloric expenditure during digestion, such as green tea, salmon and tuna, and ginger.

Drinking plenty of water, preferably cold, will also help. Also, improve your everyday habits: sleep at least six hours every night, don’t skip breakfast, and exercise to gain muscle.

Have emotional support during the process.

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Going through a weight loss process is not easy, and, therefore, having emotional support is very beneficial, after all, the result is also a consequence of increased self-confidence and the discovery of one’s own willpower.

People close to you, such as your family and friends, can be direct supporters of your new life: they can help maintain your diet, they can go to the gym with you, or simply notice and praise your new look. In online groups on Facebook and Whatsapp, you can ask questions, exchange experiences and share your learning with others who are going through the same process.

Blogs and Instagram muses, and fitness muses can also serve as a source of inspiration, but don’t keep comparing yourself to them, as this only lowers your self-esteem and increases your desire to take the frustration out on the food!

Escape from stress

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It is scientifically proven that stress is related to weight gain. The pressure at work, hours stuck in traffic, bills to pay at the end of the month, the need to be present in the lives of family and friends, and your personal yearnings can, even if unintentionally, release the harmful hormones cortisol, adrenaline and noradrenaline weight loss and health conditions.

Also, this whole process of losing weight can cause stress in itself, as it involves a radical change in your life. It is essential to find an efficient way to relieve tension (but it cannot be discounted on food) and resort to your particular method whenever necessary to stay focused on the ideal weight.

 

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