how to lose weight fast in a few days

Setting weight loss goals is not an easy task and never will be. But there are other scientific mechanisms that can help you lose weight without dieting or exercising. It should be noted that 25% of the Spanish population is obese and overweight. Chew well and slowly

The brain needs time to realize that it has eaten enough. For this reason, chewing food well slows down food intake, which is associated with eating less, increasing feelings of fullness, and the tendency to eat smaller portions. This was shown in a study of 30 healthy women published in the Journal of the American Dietetic Association. Similarly, how quickly you finish your meal can also affect your weight. A recent review of 23 observational studies published in the Journal of Endogenous Obesity found that people who ate faster were more likely to gain weight than those who ate more slowly. A helpful way to get used to eating more slowly is to count the number of chews in each bite. Typical panels today are larger than they were a few decades ago. This tendency can contribute to weight gain because using a smaller plate can help you eat less by making portions seem larger. Conversely, a larger plate can make a portion appear smaller, leading to more food being added, as shown in a study published in the American Journal of Preventive Medicine. A good recipe might be to use one large plate for healthy foods and a smaller plate for less healthy foods. eat a lot of protein

It has a strong effect on appetite. It can increase satiety, reduce hunger, and help you eat fewer calories. One reason may be that protein affects several hormones that play a role in hunger and satiety, including ghrelin and GLP-1. One study in 19 people found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose an average of about 10 pounds in 12 weeks without intentionally restricting exercise. A good recipe is to diversify your breakfast: instead of cereals, try to make it rich in protein. If you currently eat cereal or bagels for breakfast, you might consider switching to a high-protein meal, such as eggs. A study of 30 overweight or obese women found that those who ate eggs for breakfast ate fewer calories at lunch than those who ate cereal for breakfast. In addition, they ate fewer calories for the rest of the day and for the next 36 hours. Eat foods rich in fiber

Increases the feeling of satiety, which helps you feel full for longer. Studies have also shown that one type of fiber, viscous fiber, is particularly beneficial for weight loss. Increases satiety and reduces food intake. They are fibers that turn into a gel on contact with water. This gel helps increase the absorption time of nutrients and slows down the emptying of the stomach. Viscous fiber is only found in plant foods. Examples include beans, oatmeal, Brussels sprouts, asparagus, oranges, and flaxseed. A weight loss supplement called glucomannan is also rich in viscous fiber. drink water regularly

Drinking water helps you eat less and lose weight, especially if you drink it before meals. A study published in the journal Obesity found that drinking a pint about 30 minutes before a meal reduces hunger and lowers calorie intake. Participants who drank water before eating lost 44% more weight over the 12-week period than those who didn't. No electronic distractions

Watching what you eat can help you consume fewer calories. People who eat while watching television or playing video games can lose track of what they are eating. This can contribute to overeating. A review of 24 studies published in the American Journal of Clinical Nutrition found that people who were distracted during meals ate about 10% more. Sleep well and avoid stress

Sleep deprivation can alter the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, increases as stress levels rise. Fluctuations in these hormones can lead to increased hunger and cravings for unhealthy foods, resulting in increased calorie intake. Additionally, chronic sleep deprivation and stress can increase the risk of many diseases, including type 2 diabetes and obesity.