How to really lose weight fast? Food science of weight loss

How to really lose weight fast?

Do you want to know how to really lose weight fast? Wait for fat? A kilo of weight loss per week? Five small meals instead of three big ones? All wrong! Food science has learned the subject of weight loss.

how to really lose weight fast

You eat about fifth fewer calories when you eat a bowl of soup as an appetizer.

Magic agent soup:

“how to really lose weight fast”

Soups are number one when it comes how to really lose weight fast? Various experiments have shown that they can reduce hunger: With a soup as an appetizer and a subsequent main meal, you consume about one-fifth less food and calories.



Another experiment proves that a single-food dish, to which a glass of water is drunk, does not saturate as well as the same ingredients puree into a soup. Apparently, a soup lingers longer in the stomach. If there is still some meat or fish in it, the satiation continues even longer – responsible is a hormone release after the protein consumption.


Tip: Eat meat soup with plenty of vegetables until you are full. Or start your meals with a vegetable soup.

Remove term: How to really lose weight fast How to really lose weight fast

Breakfast does not have to be

Stop breakfast if you are not hungry in the morning. But if you need something in the stomach, treat yourself to something sustainable like ham or tomato.

Breakfast does not have to be:

“how to really lose weight fast”

If you are not hungry in the morning, you should do without breakfast. The calories saved through this are no longer obtained during the day, which supports weight loss. But who is completely inedible without breakfast, should choose one that saturates as long as possible.


Tip: No breakfast or sustainable like scrambled eggs with ham, tomatoes, cucumbers, and some salmon. For lunch may be a bit more modest.

 

Two to three meals are better than five:

“how to really lose weight fast”

Anyone who feeds constantly has an elevated insulin level. Only when it drops, the body can tap fat deposits. Regular breaks between meals relieve the organism. Omit meals boosts fat metabolism. Anyone who is figure-conscious should, therefore, eat two to three times a day. It is important that you get really full, so take a lot of protein, dietary fiber, and food volume.


Tip: Pause between meals for at least four to five hours.

how to really lose weight fastIt’s best to judge your customer’s order with the belt and not with the scale: if you eat less, but do more exercise, the result will be better measured by your slimmer waist.

Belt instead of Libra:

“how to really lose weight fast”

The scale is a bad instrument for judging the figure. It is better to measure waist circumference. Women with a waist circumference over 80 centimeters and men over 94 centimeters are at an increased risk of developing diabetes type II or heart disease.



It is important to know that one kilogram of fat is three times as bulky as one kilogram of muscle. So if you eat less and at the same time do more sports, you may not see the result of the changed way of life on the scales, but you can tighten your belt noticeably. One thing is certain: Losing weight requires not only a change in diet but also more exercise. Today, in addition to endurance training, strength training is also recommended. This increases the body’s calorie conversion.


Tip: Measure your weight loss on your favorite jeans. When it starts to sit more loosely, you are on the right track. Ideally, you will not eat for two hours after exercise to keep the fat burning going on undisturbed.

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6 Tips on how to move successfully:

It has to be fun: You should choose a sport that is not only compulsory but also fun.

Achieving achievable goals: Whoever undertakes too much does not hold on – and perhaps even harms his body.

Looking for movement in everyday life: go to work by bike, get off at a tram stop earlier, always use the stairs.

Create start-up aids: prepare the running shoes the evening before, arrange to go for a walk, develop rituals.
Make a plan: record in writing why, how and when you want to move.

Enjoy success: It’s a great feeling to sign up for a mass sports event and celebrate the step over the finish line.

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how to really lose weight fast

If you sweat through spicy food, you burn fat.

 

Eat hot and go in the cold:

“how to really lose weight fast”

The capsaicin in spicy spices boosts the metabolism, the energy consumption is about three hours up to a quarter higher than if you had eaten the same meal without pepper. Those who work up a sweat due to their sharpness can be shown to burn more fat. But even those who freeze are losing weight faster: brown fat cells are becoming active. They burn fat deposits and turn them into heat.


Tip: Eat as sharply as possible. Take a walk outside when cold and reduce the temperature of your home.

 

how to really lose weight fast
You stay slim and healthy if you treat yourself to seven to eight hours of restful sleep every night.

Sufficient sleep makes you slim:

“how to really lose weight fast”

If you are sleeping badly and not enough, you will be rather fat. Sleep deprivation and dysfunction bring the endocrine system out of kilter – there is too little saturation hormone leptin, but at the same time too much ghrelin is released, which makes you hungry. The fat burning is stimulated too little, however, too much of the stress hormones adrenaline and cortisol are released, which lead to more stomach fat.



It is also worthwhile to reduce stress. The stress hormone cortisol leads to overeating because it was already released as a distress signal in primitive man when there was too little food.


Tip: If you want to stay slim or lose weight, you should treat yourself to healthy, restorative sleep for seven to eight hours. With endurance sports and relaxation exercises, the release of thickening stress hormones can be slowed down.

 

how to really lose weight fast
Take three to four servings of dairy products daily and tackle your belly fat.

 

Milk and milk products: full fat:

“how to really lose weight fast”

Fat is an important flavor carrier. Therefore, full-fat milk and dairy products taste better than skimmed milk & Co. However, the calorie difference is low: a glass of whole milk has just 20 calories more than a glass of skimmed milk. Apple juice is a calorie bomb by comparison!

Milk is one of the best calcium suppliers. Studies suggest that eating plenty of calcium at mealtime boosts fat burning right after a meal, maybe even the rest of the day. In addition, Australian researchers concluded that using a calcium-rich diet resulted in greater heat release: higher calcium intake resulted in a doubled fat burning rate. It seems to go especially the belly fat on the collar.

Other substances in the milk also appear to have a fat burning effect, for example, the amino acid leucine, natural ACE inhibitors, and linoleic acid CLA. A new study showed that women who drink a lot of milk have a much slimmer waist than non-dairy women. New studies from China and the US show that those with the highest leucine use have the lowest weight.


Tip: If you consume three to four servings of milk and dairy products daily, you should benefit optimally. There is also a large selection of suitable dairy products for people with lactose intolerance.

how to really lose weight fast
The best satiety is protein in fish, meat, eggs, legumes or nuts.

Protein is better than satiety supplements:

“how to really lose weight fast”

Egg whites in fish, meat, eggs, legumes or nuts are the best satiety. Various studies show that one is less hungry after a high-protein meal, eating less in the following meal and consuming fewer calories.

The utilization of proteins is an energy-consuming process. The body temperature rises, sweating is announced. This does not happen after consuming fats and carbohydrates. The stimulation of the metabolism leads to additional consumption of 40 to 80 calories per day.

Proteins are also important in preventing the body from losing muscle during a diet. The amino acid leucine seems to play a special role. It is abundant in tuna, salmon, beef fillet, milk, and dairy products, as well as peanuts.

So-called satiety side dishes such as rice, pasta or bread, however, contain predominantly carbohydrates. These cause hunger because they lead to insulin secretion and thereby to a lowering of the blood sugar level to a value below the starting value. At the same time, insulin inhibits fat loss in the muscles and promotes fat storage in the tissue. It is no coincidence that pigs are fattened with carbohydrates.


Tip: eat at least once a slice of day meat, fish, eggs or tofu and next to three to four servings of milk and dairy products. Do you lean towards the belly neck? Are you moving too little? Then you eat fewer carbohydrates.

how to really lose weight fast

The first kilos are already down, then you have every reason to be happy: Be proud of yourself!

To lose four kilos – a big achievement:

“how to really lose weight fast”

Which weight loss is realistic? The results of various studies are sobering. On average, women lose just two kilos in one year, men four. If you can do more, you will have above-average success. It is important and difficult to keep the weight permanently lower.

After all, even a weight loss of two to four kilos leads to reduced insulin resistance and improved metabolism, ie: lower risk of diabetes and heart attack.

Tip: Every kilo less is a great success. Pat on the shoulder and screw down the expectations.


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