How to Lose Weight Fast? 10 weight loss tips

                  How to Lose Weight Fast?

How do you lose weight?

The best approach for weight loss is reducing the number of calories you eat while increasing the number of calories you burn through physical activity. To lose 1 pound, you need an expenditure of approximately 3,500 calories. You can achieve this either by cutting back on your food consumption, by increasing physical activity, or ideally, by doing both.

For example, if you consume 500 extra calories per day for one week without changing your activity level, you will gain 1 pound in weight (seven days multiplied by 500 calories equals 3,500 calories, or the number of calories resulting in a 1-pound weight gain). Likewise, if you eat 500 fewer calories each day for a week or burn 500 calories per day through exercise for one week, you will lose 1 pound.

Examples of calorie content of some popular foods and beverages include the following:

• One slice of original-style crust pepperoni pizza - 230 calories.

• One glass of dry white wine - 160 calories.

• One can of cola - 150 calories.

• One quarter-pound hamburger with cheese - 500 calories.

• One jumbo banana nut muffin - 580 calories.

Any fitness activities you do throughout the day are added to your BMR (basal metabolic rate) to determine the total number of calories you burn each day. For example, a 170-pound person who spends 45 minutes walking briskly will burn about 300 calories. The same time spent on housecleaning burns about 200 calories, and mowing the lawn for 45 minutes consumes around 275 calories.

How fast will you lose weight?

You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the first week of the diet plan, and then lose weight consistently after that.

If you're new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead.

Some people experience the “keto flu,” or "low carb flu." It’s usually over within a few days.

After the first few days, most people report feeling very good, with even more energy than before.

Aside from weight loss, the low carb diet can improve your health in many ways:

• blood sugar levels tend to significantly decrease on low carb diets.

• triglycerides tend to go down.

•  LDL (bad) cholesterol goes down.

•  HDL (good) cholesterol goes up.

• blood pressure improves significantly.

• low carb diets can be as easy to follow as low fat diets.

Healthy protein sources include:

 • Meat: beef, chicken, pork, and lamb.

 • Fish and seafood: salmon, trout, and shrimp.

 • Eggs: whole eggs with the yolk.

 • Plant-based proteins: beans, legumes, and soy.

  Low in carbs Vegetables include:

 • broccoli.

 • cauliflower.

 • spinach.

 • tomatoes.

 • kale.

 • Brussels sprouts.

 • cabbage.

 • Swiss chard.

 • lettuce.

 • cucumber.

  Sources of healthy fats include:

 • olive oil.

 • coconut oil.

 • avocado oil.

 • butter.

10 weight loss tips :

• Eat a high protein breakfast. Eating a high protein breakfast could reduce cravings and calorie intake throughout the day.

• Avoid sugary drinks and fruit juice. These are among the most fattening things you can put into your body.

• Drink water before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.

• Choose weight-loss-friendly foods. Some foods are better for weight loss than others.

• Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help.

• Drink coffee or tea. Caffeine boosts your metabolism by 3–11% .

                                                                    

• Base your diet on whole foods. They are healthier, more filling, and much less likely to cause overeating than processed foods.

• Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones.

• Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.

• Get good quality sleep. Sleep is important formany reasons, and poor sleep is one of the biggest risk factors for weight gain.

Why is weight loss important?

 Maintenance of a healthy body weight has health benefits and is important for maintaining both physical and emotional well-being and disease prevention. Excess weight, body fat, and obesity have been associated with an increased risk for numerous health conditions, including - 

 • heart disease (including heart attack),

 

 • high blood pressure,

 • stroke,

                                                                   

 • diabetes,

 • osteoarthritis,

 • some types of cancers,

 • sleep apnea,

 • elevated blood cholesterol levels.

It should be noted that reduction in weight for those who are overweight can make a major impact on the health conditions listed above. Many overweight people also report improved mood, increased in self-esteem and motivation, and feeling healthier in general after they have lost weight.

Healthy Meals for Weight Loss :

Smart dietary guidelines

The American Heart Association recommends the following dietary guidelines, which are suitable for most adults.

• Eat five or more fresh fruits and vegetables each day.

• Eat six or more servings of grains (preferably whole grains) each day.

• Eat fat-free and low-fat dairy, legumes, seafood, and lean meats.

• Avoid foods with more than 2 grams of saturated fat per serving.

• Balance your caloric intake with your energy expenditure.

• Limit junk food, which is high in simple carbohydrates and low in nutrition.

• Limit foods high in saturated fat and cholesterol. Eat less than 6 grams of salt each day.

• General food preparation and meal planning tips: Try to eat servings of fruits and               vegetables at every meal. Besides being delicious, they are full of nutrients and fiber. They    may even help prevent certain cancers.

                                                               

• Boil, steam, bake, roast, or broil foods rather than frying in fat.

• Use unsaturated fats, such as vegetable oils, rather than saturated fats such as butter, shortening, and lard.

• Use olive oil spray rather than cooking oils to prepare foods.

• Eat white meat chicken or turkey, lean meat, fish, or seafood. Trim the skin from poultry.

• Use low-fat or nonfat dairy products.

• To season foods, choose lemon or lime juice, vinegar, low-sodium soy sauce, plain tomato sauce, salsa and other sauces low in fat, or mustard. Use garlic, onions, ginger, and herbs and spices to flavor foods.

• Avoid high-fat and high-calorie condiments such as mayonnaise, oil, ketchup, salad          dressing, or prepared sauces.

• Drink seltzer, water, caffeine-free soda, tea, or coffee with meals.

Breakfast suggestions

• 1 cup of juice or fruit

• Egg whites or an egg substitute scrambled or prepared as an omelet in olive oil spray

• Oatmeal or any sugar-free cereal with 6-8 ounces of skim milk

• Low-fat cream cheese, low-fat cottage cheese, or nonfat yogurt

•Caffeine-free tea or coffee

Lunch suggestions

• ½ cup of cooked vegetables, such as peas, string beans, asparagus, broccoli, summer squash, escarole, cauliflower, brussels sprouts, or carrots

• ½ cup of a leafy vegetable, such as spinach, kale, or chard

• Green salad, plain or seasoned with fat-free dressing, vinegar, lemon, or any combination of these (no oil) -- include greens and raw vegetables such as tomato, bell peppers, cucumber, sprouts, radish, onion, cabbage, mushrooms, and celery

• ½ cup whole-grain pasta in meat-free tomato sauce

• Sandwiches made of whole-grain or sourdough bread

   2 ounces of water-packed tuna or salmon

   Two slices of a low-fat cold cut or deli meat

   1-2 ounces of low-fat cheese

Supper suggestions

• ½ cup of cooked vegetables, such as peas, string beans, asparagus, broccoli, summer squash, cauliflower, brussels sprouts, or carrots

• ½ cup of a leafy vegetable, such as spinach, kale, or chard

• Green salad, plain or seasoned with fat-free dressing, vinegar, lemon, or any combination of these (no oil) -- include greens and raw vegetables such as tomato, bell peppers, cucumber, sprouts, radish, onion, cabbage, mushrooms, and celery

• ½ chicken breast, baked, or four slices of turkey, skin removed

• White fish, such as snapper or fillet of sole, baked or steamed in plain tomato sauce, lemon or both

• Two slices of whole-grain or sourdough bread or ½ cup of a whole grain such as brown rice

• 1/3 cup (or less) of fat-free yogurt or fat-free sour cream

For dessert

• One small slice of cake or one cookie, low-fat or fat-free and cholesterol-free

• ½ cup of fat-free ice cream or fat-free frozen yogurt

• Fresh fruit