Do you want to lose weight so that for sure? There are several changes in the diet that will speed up the process. It is important to remember that in order to achieve long-term success, the goal must be realistic. Therefore, it is best to aim for a loss of 500 grams to one kilogram per week. For such weight loss, you need to burn 500-1000 more calories than you consume. A low-calorie diet and regular physical activity will do. But there are also several life hacks that will help speed up weight loss.
1. Add leafy greens to your daily diet
Dark green vegetables are an excellent source of fiber, which not only saturates, but also ensures the normal functioning of the intestine, promotes its regular emptying. Eating foods rich in fiber can indirectly lead to a decrease in total calorie intake and weight loss. This is due to the fact that fiber is responsible for feeling full and reducing appetite. Low-calorie and leafy greens. For example, 100 grams of spinach contains 23 calories, 100 grams of string beans contain 19 calories, and 100 grams of bok choy Chinese cabbage generally contain 12 calories.
2. Snack on protein and carbohydrates
To suppress hunger attacks while building muscle mass and burning fat, it is recommended to combine carbohydrates with protein. Nutritionist Amy Goodson explained: protein is digested more slowly, so you feel full after eating, which affects the total number of calories consumed. "If you eat carbohydrates by themselves, they can dramatically increase blood sugar levels, and later it will drop — and there will be an energy failure," Goodson added. Why do I need to eat more protein foods? Protein is a building block for muscle growth, and muscles are more metabolically active than fat, which allows the body to burn more calories even during rest.
3. Drink water before eating
Drinking a glass of warm water before each meal is a good habit to speed up fat burning. And here's why. First of all, water is necessary for the optimal functioning of organs. In addition, maintaining water balance can help you consume fewer calories — many people mistake thirst for hunger. Water drunk before a meal will fill the stomach and help to satisfy hunger, but without calories.
4. Say "no" to meat once a week
Some readers have definitely heard about the international movement "Monday without Meat". Its adherents urge people not to eat meat on Mondays, thereby improving their health and "the health of the planet". According to Express, participation in such an action can contribute to weight loss. It is said that a vegetarian diet is just as effective for weight loss as the popular Mediterranean one. But being vegetarian or vegan doesn't mean consuming fewer calories, so it's important to focus on what you eat on that one day of lean meals a week. It is important to consume high-quality vegetable protein.
Vegetable protein, which is great for a diet, will be nuts, beans and legumes, tofu, seitan, some cereals and vegetables, soy seeds.