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Despite the propaganda of “body positivity,” a large number of people are wondering how to lose weight quickly and achieve perfect physical shape. There is a huge amount of advice and recommendations on the Internet. However, the abundance of information and advertising promises can be confusing and make it difficult to find an effective approach – not to mention unverified, downright harmful advice. That’s why nutritionist Olga Stepanova has created a list of the main stages of healthy and fast weight loss. These recommendations are based on scientific research and professional experience.
Eat a healthy diet
One of the most important aspects of losing weight quickly and healthily is a healthy diet. It involves a balanced intake of nutrients, calorie control, and reduced portions. Here are some recommendations from a nutritionist to help you choose the right diet.
Choose a balanced diet
Include in your diet a variety of foods that provide the body with essential nutrients. It is recommended to consume enough proteins that build muscles and make you feel full, as well as healthy fats found in nuts, seeds, and fish. Don’t forget about carbohydrates, which are a source of energy. But you should give preference to complex carbohydrates (whole grains, vegetables, fruits) and avoid fast carbohydrates (sugar, white flour).
Control your calorie intake
How to lose weight quickly? You need to create a calorie deficit. Calculate the optimal amount to achieve your weight loss goals and stick to it. Pay attention to portion sizes and avoid overeating. To control your calorie intake, you can use mobile apps or keep a food diary. Consult with a nutritionist beforehand: he or she will provide the necessary recommendations.
Maintain harmony
A healthy diet does not mean that you have to eliminate all your favorite foods from your diet. Allow yourself to enjoy your favorite foods from time to time. It’s important to balance your diet, not to set strict restrictions.
Enrich your diet with green vegetables and fruits
They are low in calories and high in fiber, which helps keep you feeling full. They are also rich in vitamins, minerals, and antioxidants that improve health.
Gradually change your habits
“Implementing radical dietary changes can be difficult and counterproductive. Instead, make gradual changes to your diet. For example, replace unhealthy snacks with healthy alternatives, reduce the amount of sugar and salt in your food, and increase your consumption of vegetables and protein products,” advises nutritionist Olga Stepanova.
How to lose weight quickly? Move more!
Increasing physical activity is an important part of successful weight loss. Regular exercise not only helps you burn calories, but also improves your overall health and fitness. Here are some tips from a nutritionist:
- exercise should not be a burden or a chore. Find a physical activity that brings you pleasure and joy;
- start with small steps and gradually increase the intensity of exercise;
- try combining cardio with strength training or stretching and flexibility exercises;
- Be active not only in the gym: walk to work, use the stairs instead of the elevator, take short walks during the working day;
- Try to get up and stretch every hour, and take short breaks for active exercise.
Water is really important
Proper hydration is an important aspect of the weight loss process. Water affects metabolism, contributes to a balanced diet and energy processes in the body.
Try to consume about two liters of clean water per day. However, this amount may vary depending on your physical activity, climate conditions, and other factors. So listen to your body and drink when you feel thirsty. Give preference to pure water or unsweetened green tea.
You can get fluids from food. Watermelons, oranges, cucumbers, and tomatoes contain significant amounts of water. Include these foods in your diet to maintain optimal hydration levels.
Limit unhealthy snacks
How to lose weight quickly without restricting yourself? It’s enough to give up unhealthy fast food and snacks. In general, it’s better to say goodbye to snacking, and you can do this with proper diet planning (see the first tip). But if that’s not possible, don’t even look in the direction of chips, burgers, or sugary pastries. Always have nuts, sliced fruit, vegetables, and yogurt with you – these are just a few examples of healthy foods.
Motivate yourself – it is necessary
In the process of rapid weight loss, the psychological attitude is no less important than the physical aspects. Accept the fact that losing weight is a process that takes time and requires patience. Set realistic goals that you can achieve. Consider a long-term goal and divide it into smaller, achievable steps. Gradual progress will keep you motivated and positive.
Do not pass harsh judgment and do not criticize yourself for every mistake or deviation from a healthy diet. Remember that we are all human and sometimes we allow ourselves “sins”. It’s important not to fall into the trap of self-criticism, but instead to focus on the positive aspects and return to a healthy lifestyle. And don’t forget to praise yourself for every achievement, even the smallest.
“How to lose weight fast? This is a complex process in which every aspect is important. The main thing is to set a goal and confidently achieve it. And don’t forget to enlist the support of a nutritionist who will set the right direction and always support you,” advises Olga Stepanova.
