How to lose weight fast | How can I lose weight fast

How to lose weight fast | How can I lose weight fast

Scientifically speaking, metabolism is the process by which the body breaks down food into energy. But it may not be scientific, but I want to lose weight fast as soon as possible. If You want how fast can you lose weight then I Tell You in this Article how fast can you lose 20 pounds and how to get rid of belly fat quickly.

How to increase metabolism & how to lose weight fast?

Information that is familiar to such people. Metabolism declines over the years, partly due to heredity, but it is affected by certain foods, behaviours, and exercise. The amount of energy the body can burn can be changed & how to lose 5kg fast.

Also Read: How to Lose Weight Faster Quickly, But Safely

Trendy methods that increase metabolism include “petit fasting” and “apple cider vinegar.” But they are unfounded and can even have a negative impact on your health.

WEIGHT LOSS TIPS 9 Science-backed tips to lose weight + keep it off

Instead, try adopting 15 habits to boost your metabolism.

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1. Work on weight training how to lose back fat fast

If you raise the dumbbells, the calorie consumption due to metabolism will continue to be high even after you stop exercisingThat doesn’t mean that just giving a kilogram of dumbbells will cut calories.

A study reported in the Journal of Translational Medicine, a medical journal, found that heavier weights and shorter breaks between sets could increase 24-hour metabolism by 452 kcal.

 That is. On the other hand, if the weight was lightened and the break between sets was lengthened, the calories burned at the same time increased by only 98 kcal.

2. Do aerobic exercise for how fast can you lose 20 pounds?

A small group study conducted in 2011 found that strenuous aerobic exercise increased the calories burned in the 14 hours after exercise by about 200 kilocalories.

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High-intensity training in a short period of time was easier to increase metabolism & loss weight fast than low-intensity training that took a long time. “For high-intensity interval training, you’ll get good results 2-3 times a week for 20-30 minutes,” said doctor Pamela Peeke.

3. Have breakfast how to lose 5 pounds fast

Just having breakfast can boost your metabolism &.how quickly can you lose weight? You can keep your energy consumption high all day long. According to some studies, women who do not eat breakfast are 4.5 times more likely to become obese.

4. Don’t eat a midnight snack if You want how to lose 10kg fast?

“Eating carbohydrates at night can easily cause metabolic problems, because insulin, which lowers blood sugar levels, doesn’t work well at night,” said doctor Aaron Sipes.

Also Read: What happens if you drink lemon water?

It can lead to high blood sugar, which can lead to weight gain and other complications.

The same is true for proteins. Proteins quickly replace carbohydrates and fats. All the extra calories at night are stored as fat. Supper should be done early, and subsequent light meals should be light.

5. Drink coffee or tea For how fast can you lose body fat?

Caffeine stimulates the central nervous system, so daily coffee boosts your metabolism by 5% to 8%.

Similarly, according to a study, freshly brewed tea increases metabolism by 12%. Researchers believe that the antioxidant catechins act on tea.

However, some experts say that this effect is slight and temporary. If caffeine makes you feel sick, it may not pay.

6. How to lose weight fast? by taking dietary fiber

Studies show that dietary fiber can increase fat burning by as much as 30%.

Studies have also shown that women who consume a lot of fiber are less likely to gain weight. The aim is 25 grams a day. It is enough to eat about 3 fruits and vegetables.

7. Drink water often

According to German researchers, drinking about 1.3 litres of cold water per day makes it easier to burn calories. This is to create heat to maintain body temperature.

8. Choose organic foods

Researchers in Canada report that taking organic chlorine contained in pesticides causes the metabolism to drop below normal levels. The toxins are believed to have disrupted the process of burning energy.

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In addition, some studies have shown that the effects of pesticides cause weight gain. So be sure to choose organic vegetables and fruits. For example, peaches, apples, peppers, celery, nectarines, strawberries, cherries, lettuce, grapes, pears.

Also Read: Heart Attack in Women- 2021 What do you need to know?

Non-organic vegetables and fruits tend to be overloaded with pesticides.

9. Do not cut protein

Studies have shown that taking protein can increase postprandial calorie consumption by as much as 35%. Therefore, we include protein in every meal. For example, avocado, lean beef and pork, pork, dairy products, fish, nuts and beans.

10. Take iron

“Iron is essential for carrying oxygen. It’s needed for burning fat in muscles,” says registered dietitian Tammy Lakatos (co-author of “Fire Up Your Metabolism”).

Until menopause, women lose iron with each menstruation. If you do not store iron, energy consumption and metabolism will decrease. For example, crustaceans, lean meats, beans, fortified cereals, and spinach are rich in iron.

11. Take more vitamin D

Vitamin D is essential for maintaining muscle tissue that boosts your metabolism. Researchers estimate that only 4% of Americans over the age of 50 get enough vitamin D from their diet. If you take about 100 grams of salmon, you can get 90% of the recommended daily dose (400 IU).

Other recommendations include tuna, shrimp, tofu, fortified milk and cereals, and eggs.

12. Drink milk

“There is data that calcium deficiency reduces women’s metabolism,” says Lakatos.

Studies have shown that taking calcium from dairy products may reduce the absorption of fat from other foods.

13. Not sitting

It’s best to exercise. Studies show that even small movements can increase calories burned by 350 kilocalories a day.

Also Read: Diabetes symptoms and treatment | how to treat low blood sugar

For example, stretch your legs, use the stairs, or stand up when you’re on the phone.

14. Choose a chewy food

The more you chew, the more energy you consume to get food to your stomach. If you eat the whole thing, including the skin and shells, you have to chew well (for apples, the opposite is apple juice). The same is true for protein-containing foods, nuts, fruits and vegetables.

15. Choose spicy ingredients

Capsaicin, the spicy ingredient of red pepper, seems to be good for dieting. A study from the University of California, Los Angeles doubles energy consumption over a period of hours. It binds to nerve receptors and signals the brain to burn fat.

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Even non-spicy peppers can consume as much as 100 calories a day. The paste “Harissa” made in North Africa from smoked capsicum may be good. The point is that it goes well with the soup.

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