How to lose weight quickly and effectively without doing too much exercise or starving yourself – most of us have searched the internet for this method. But despite the huge amount of research on this subject, there are also many misconceptions and misunderstandings. We will dispel the myths and tell you how to lose weight and be healthy without dieting. Yes, we will also give you some tips to speed up your metabolism.
Healthy weight loss: no yo-yo effect, no hunger
Is it better to lose weight quickly or stay healthy? The answer is clear. So what does healthy weight loss mean? Many women* want to lose weight and gain muscle to achieve their dream body. We can lose weight by running ten miles a day, but if we don’t change our eating habits, we’ll stay the same. Because the key word is “calorie deficit.” How to lose 10 kilos fast?
If you want to lose 10 kilos in a few weeks, you can reduce your intensity to a minimum, but the weight loss will quickly return as soon as you return to your normal diet. Dieting is not perfect! The secret to sustainable weight loss is a combination of healthy eating and plenty of exercise; 80%-20.
The 80/20 rule states that 80% of healthy weight loss can be achieved through healthy eating and 20% through exercise. In order to maintain weight in the long term, it is also necessary to make permanent changes in your diet. A proper and balanced diet is very important. You can lose weight in a healthy way by consuming the following foods:
- A variety of fruits and vegetables
- Whole grain products such as bread or pasta
- Protein-rich foods such as tofu, white meat or beans
- Unsaturated healthy fats obtained from olive oil, vegetable oil or fish
- Two to three liters of water or unsweetened tea per day
- Consume foods low in salt and sugar in moderation.
You should eat two to three servings of fruits and vegetables every day. Whole grains contain complex carbohydrates that the body processes more slowly, which keeps you full for longer. They are also found in legumes such as chickpeas and lentils. Simple carbohydrates in grains make us hungry quickly. Healthy fats usually contain Omega-3 fatty acids. This diet allows you to indulge in chocolate and similar foods, as long as you eat them in moderation. You don’t need to add salt to your meals, but you can add other spicy spices like chili powder or paprika. Instead of sugar, you can use honey or agave syrup for sweetness.
