How can you lose weight fast? We tell you everything!!

You want to put on a swimsuit but you have a belly.. We have the solution 😉

It may seem tempting to opt for rapid weight loss. This is especially true when fad diets and social media make it seem realistic to lose 10 kg in 10 days. However, it is important to note that "yo-yo dieting" or "weight cycling" is associated with an increased risk of death. The reality is that losing weight is not easy for many people, due to various factors such as age, body composition, physical activity, genetics and hormones. Plus, weight is just one of many things that influence our overall health, and it shouldn't be seen as the only goal to achieve.

Nutrition and fitness professionals never recommend extreme calorie restriction or excessive exercise because of their adverse health effects. What's more, they point out that by using these approaches, you may quickly regain all the lost weight. The healthiest way to lose weight is to improve your overall diet and lifestyle.

If you're looking for lasting weight loss, here are some healthy tips that apply to almost everyone that you can start putting into practice right away.

Here are 10 expert tips for safe weight loss:

1. Include more vegetables in your diet.

Rather than restricting certain foods or food groups, focus on adding nutritious foods to your diet to promote better overall health and effective weight management. Vegetables and fiber-rich produce add bulk to meals, while being naturally low in fat and calories, yet nutrient-dense and filling. You can create lower-calorie versions of delicious meals by replacing high-calorie ingredients with fruits and vegetables. For example, consider using cauliflower rice in place of white rice or taking a 50/50 approach. If you plan to base your meal primarily on plant-based foods (at least 50% of your diet), you're well on your way to improving your health.

2. Opt for a more nutritious and balanced breakfast.

Transform your day by opting for a balanced and delicious breakfast, rich in fiber, protein and healthy fats. If you tend to skip this essential meal, it's time to prioritize a healthy lifestyle. Skipping breakfast can disrupt your hunger hormones, leaving you hungry in the afternoon and making it hard to resist overeating or cravings for sugary, fancy foods.

For a satisfying breakfast that staves off later cravings, aim for a calorie intake between 350 and 500 calories. Be sure to include a source of lean protein, satiating fats (like eggs, unsweetened Greek yogurt, nuts, or nut butters), and fiber from vegetables, fruits, or 100% whole grains . Starting your day with a balanced nutrient blend to stabilize your blood sugar will help you achieve your weight loss goals.

3. Limit your intake of sugary drinks.

To feel truly full, liquid calories just aren't as satisfying as eating solid foods. Fruit juices or sugary drinks like caramel coffees don't provide the same satisfying feeling as a bowl of stir-fried vegetables with protein. Avoiding sugary drinks is often the easiest way to lose weight fast , and as a bonus, it helps with heart health and diabetes prevention. Watch your intake of juices, sodas, coffees and sugary teas, as well as alcoholic beverages. If you consume all of these beverages throughout the day, you will have ingested at least 800 extra calories without feeling full. Additionally, alcohol can slow down fat metabolism, making it harder to burn those calories.

4. Adopt an active lifestyle.

Any form of movement can be a valuable tool for weight management. Walking is a great, budget-friendly option that doesn't require any gym equipment other than a good pair of shoes. A recent study showed that people who walked around 8,200 steps per day had a lower risk of obesity, major depression and other chronic health problems. So consider walking as a method to lose weight and improve your overall health.

Additionally, strength training helps build lean muscle tissue, which burns more calories, whether during physical activity or at rest, 24/7. The more lean muscle you have , the faster your weight loss will be.

5. Practice mindful eating.

Practicing mindful eating involves slowing down and focusing on things like food taste, texture, temperature, and smell, which can help with portion control. However, it also means really focusing on what you eat and when you eat it. This can help spot unnecessary snacking times that one may not notice throughout the day, which can lead to the consumption of extra calories. Most importantly, try to avoid eating foods that are not self-chosen. Mindful eating can help shift control from external influences and cues to your body's inner wisdom. Realizing where your extra calories are really coming from is an extra step to making better choices in the short and long term.

6. Spice up your life.

Spicy foods can actually help you cut calories. That's because capsaicin , a compound found in jalapeño and cayenne peppers, can (slightly) increase your body's release of stress hormones like adrenaline, which can speed up your ability to burn calories. Additionally, eating hot peppers can help you eat more slowly and prevent overeating. You are more likely to stay more attentive when you are full. Besides hot peppers, ginger and turmeric are excellent choices.

7. Prioritize getting enough sleep by going to bed earlier.

Abundant research shows that lack of sleep, below the recommended amount of about seven hours a night, can slow down your metabolism. Chronic sleep deprivation can even disrupt hormones that regulate hunger, and studies indicate there's a link between poor food choices and insufficient sleep. Quality sleep has many other benefits as well, such as increased alertness, improved mood, and better overall quality of life. So don't neglect your hours of sleep, as this will reward you with additional benefits for your overall health and weight loss. You can start small by simply advancing your bedtime by 15-30 minutes, because every minute counts!

8. Practice keeping a food diary.

Studies show that people who keep a food diary, especially when they record during meals, are more likely to lose weight and keep it off over the long term. This habit usually takes no more than 15 minutes a day on average, according to some studies.

You can start tracking your food using an app or using a regular diary. This will help you stay accountable for what you have eaten. Also, by having a written record, you can easily identify areas that might need a little improvement.

9. Avoid skipping meals.

Nutrition experts highlight the fact that skipping meals does not promote faster weight loss. Even on busy days, it's important to pack convenient alternatives, like having a piece of fruit and a packet of nut butter in your car or purse, and snacks stored in your desk drawer, so you don't have to. to be hungry.

Going long periods without eating hurts our efforts to eat healthy in two ways: it slows metabolism and can lead to cravings later in the day. Make it your goal to eat three meals and two snacks a day, avoiding going more than three to four hours without eating. If needed, you can set a snack reminder alarm on your phone.

10. Include mineral-rich foods in your diet.

Potassium, magnesium and calcium can help offset the effects of sodium which can cause bloating. Potassium-rich foods include green leafy vegetables, "orange" foods such as oranges, sweet potatoes, carrots, melon, bananas, tomatoes, and cruciferous vegetables like cauliflower. Low-fat dairy products, as well as nuts and seeds, can also help reduce bloating. Plus, these foods are associated with many other health benefits, such as lowering blood pressure, regulating blood sugar, and lowering the risk of chronic diseases in general.