9 tips to lose 10 pounds fast |Magical way 2022
Between vacations, dinners with friends, and lunches on the go at work, you've accumulated a few extra pounds. Ah, if only you could make them disappear, with a wave of your magic wand... The problem is that it's impossible.
Don't worry, you are only slightly overweight and you will be able to lose weight quickly. The most important thing is to rebalance your diet because it is by eating anything that your body has been forced to store fat.
Reduce your caloric intake, exercise, stop eating sugar, and drink a lot of water... So many simple and easy tips that you will find in this file to help you lose 3 kilos quickly and effectively.
1. Reduce your calorie intake
To lose weight, you need to expend more energy than you take in calories every day. In other words, you will have to expend energy to burn a maximum of calories.
In normal circumstances, the recommended daily calorie intake is 2000 calories. If you want to lose weight, you should not exceed 1200 calories. In other words, you will have to reduce your caloric intake by 800 calories per day and then do some sports in addition.
Do cardio, jump around your apartment, jump rope, do sit-ups, do crunches, go to the pool, or take a brisk walk if you're really lazy... In short, do whatever you can to sweat it out!
2. do some sport
By exercising, you will increase your muscle mass, stimulate your metabolism and thus decrease your body fat.
The sport that will make you lose the most fat quickly is jogging. Put on a pair of tights, and a pair of sneakers and let's go! By gradually increasing your pace, you will improve your heart rate and burn calories.
If you combine it with weight training, you will increase your muscle mass.
3) Forget about snacking
This seems obvious, but it's easy to forget. To avoid cravings, start by eating a good, balanced breakfast. The same goes for lunch, with a focus on satiating foods (legumes, cereals, etc.) so that you don't feel like snacking in the middle of the afternoon.
There are many tips to avoid snacking: drink plenty of water, eat an apple, brush your teeth or take your time.
Also plan to have a snack: it's the best way to fight the cravings for snacking. This will keep you going until dinner time. For example, opt for almonds, a 0% white cheese, a square of chocolate, and a large cup of green tea!
4) To lose weight, sleep!
The less you sleep, the more fat you store! This has been proven by scientific studies. When we don't sleep enough, we wake up in a bad mood and our first reflex is to rush to eat fatty and sweet foods.
Why are we doing this? Simply because a lack of sleep disrupts the hormones that regulate appetite. As a result, we are hungrier and do not feel as full as we should.
It is recommended that you sleep for at least eight hours per night in order to regulate these hormones. So eat light and get a good night's sleep! Rearrange your schedule so that you can go to bed earlier and sleep longer.
5. Enrich your diet with protein
In order to lose three kilos without saying goodbye to your muscles, you must enrich your diet with animal and vegetable proteins. What foods are they found in? Eggs, fish, meat, almonds, seeds, nuts, legumes, cereals...
Low in fat, these foods contain essential amino acids for the body and are satiating. In fact, you won't be hungry while waiting for the next meal.
By opting for a diet rich in proteins and low in carbohydrates, you feel less hungry throughout the day. The result: you'll eat less and lose weight while building muscle mass!
6) Drink a lot of water
Drink at least 1.5 to 2 liters of water per day. It is important to know that our body is made up of 60% water, which needs to be constantly renewed.
In addition, to hydrating your body, drinking a lot of water will drain it. Don't make the mistake of thinking that the more you drink, the more you promote the phenomenon of water retention. The opposite is true! If you deprive your body of water, it will compensate by storing the little water you give it.
Remember to keep a bottle of water with you at all times. This will prevent you from reaching for a soda at the vending machine when you are thirsty.
7. stop the sugar
No matter how much you diet, you won't lose weight until you cut out sugar from your diet. This is because sugar promotes the production of insulin, the storage hormone. And what happens when you stop burning? We store.
In concrete terms, as soon as you drink a soda or a coffee in which you have put too much sugar, you stop, without knowing it, the mechanism of elimination of fat. Result: you don't lose weight, even if you eat a healthy and balanced diet.
The solution: stop eating sugar. Of course, in the beginning, it will be hard. You will feel that your drinks, desserts, and coffees are tasteless but you will eventually get used to them and even enjoy them! And your 3 kilos will disappear in no time.
8. Stay on your feet!
At work, on the bus, at home... When you think about it, you realize that you spend a lot of time sitting. And at night, we stay lying down for at least eight hours. This means that our buttocks can quickly become flat and that fat settles in.
Indeed, by remaining seated, the body assimilates food less well and in particular sugar. If the sugar level is too high, it increases the risk of diabetes and heart problems.
In addition to practicing a sports activity, stay upright as often as possible. For example: in the subway, give up your seat. Take the stairs instead of the elevator. When you make a phone call, walk around the room, and don't slouch in your chair.
Good to know: if you stand for 3 hours a day, you will lose about 750 calories. It's worth a try, right?
9) Eat fat-burning foods
To look your best in your jeans in two weeks, make a point of eating fat-burning foods! Because they prevent fat from settling in your dimples, they are a real help when you want to lose weight.
Cinnamon helps to eliminate the sugar level in the blood. Result: this sugar will not be stored as fat.
Apples and eggplant are also to be favored in your diet because they contain pectin that will trap fat in the stomach and thus eliminate it directly.
Zucchini and broccoli, like most green vegetables, have very few calories. At the time of digestion, they cause a significant energy expenditure.
In the morning, on an empty stomach, drink a large glass of lemon juice! This will help your body to get going while destroying fats.
Finally, go for pineapple, which is probably the most famous of all fat-burning foods. However, it is its stem that contains bromelain, an enzyme that burns fat and promotes elimination.
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