To lose weight fast, the key is to make changes in lifestyle, such as reducing calorie intake, increasing physical activity, mainly cardiovascular exercise, burning stored fat in the body and you need to define yourself. What are you doing to be effective? your goal.

These dietary changes should include more whole grains, less processed and high-fiber, increased intake of water, fruits and vegetables, and reduced intake of saturated and trans fats in the diet from fast food, processed food or food. industrialized and avoid sugar-rich. food.

Weight loss is always recommended by a dietician, who will be able to develop a nutrition plan tailored to individual needs, taking into account health status, anthropometric measurements and lifestyle. This will help with long-term weight loss and prevent the effects from coming back.

Tips to lose weight fast

To lose weight fast, there are some tips that you should follow like:

Drink green tea daily as it speeds up metabolism and contains nutrients that help improve water retention, thus reducing inflammation in the body. See other teas with diuretic effects;

Increase water intake, avoid soft drinks, pasteurized drinks, do not eat sweets, avoid food and alcoholic beverages. It is possible to add 1 sliced ​​lemon in a pot with water and drink it daily, thus obtaining the benefit of this fruit;

Eat several meals a day in small portions, eat 5-6 meals a day, such as breakfast, lunch, lunch, lunch, dinner and maybe dinner at night, during a period of 3 hours n 'between each meal;

Increase your fiber intake by eating everyday foods like nuts, raw vegetables, whole-grain breads, flaxseeds, flour, and brown rice. Another option is to take high-fat dietary supplements like Benefiber;

Avoid junk food and fast food, opting for homemade, grilled or steamed meals;

Eat small meals, eat slowly and slowly, this will allow you to reduce the portion of food you eat, since the satiety score takes between 15 and 20 minutes to reach the brain, which indicates that it does not matter. eat a lot because you are already satisfied.

What events should take place

The exercises to lose weight fast are those that help burn calories such as walking, running, cycling, dancing, swimming or exercising to work the muscles, you should do at least 30 minutes a day to help speed up the metabolism and make it easier to break down. The most important thing, however, is to choose a workout that you enjoy, this way you won't lose exercise speed, which is necessary for weight loss.

3 day menu template

An example of a 3-day calorie diet for weight loss is shown in the table below:

Foods:

                                         Day 1

Breakfast: 1 glass of almond milk + 1 slice of wholemeal bread + 1 slice of white cheese.

 Morning snack: 1 baked apple sprinkled with cinnamon.

Lunch/Dinner: 100 grams of grilled chicken breast + 3 tablespoons of brown rice + cabbage, tomato and grated beetroot salad + 1 teaspoon of olive oil + 1 orange.

Afternoon snack: 1 low-fat yogurt + 5 walnuts + 1 teaspoon of chia seeds.

                                           Day 2

Breakfast: 1 low-fat yogurt with 1/2 cup of chopped fruit + 1 glass of orange juice.

 Morning snack: 1 pear with 1 teaspoon of peanut butter.

Lunch/Dinner: 1 wheel of cooked fish + 2 small boiled potatoes + coleslaw seasoned with 1 teaspoon of olive oil + 1 small slice of watermelon.

Afternoon snack: 1 slice of whole wheat bread + 2 tablespoons of ricotta cheese.

                                            Day 3

 Breakfast: Papaya smoothie with skimmed milk and 1 tablespoon of oat bran + 1 whole wheat tortilla + 1 slice of white cheese.

 Morning snack: 6 units of almonds + 2 squares of dark chocolate.

Lunch/Dinner: Turkey fillet in natural tomato sauce + 3 tablespoons of chickpeas + carrot, broccoli and chayote salad + 1 teaspoon of olive oil + 1/2 cup of strawberries.

Afternoon snack: Detox juice with cabbage, orange and flaxseed + 10 units of peanuts.

The amounts included in the menu vary according to age, sex, physical activity and whether or not you have an associated disease, so the ideal is to go to a nutritionist to carry out a complete evaluation and calculate the most appropriate nutritional plan according to your needs.

Starting any diet with a detox can help you achieve results faster.