Excess weight is one of the most common health problems, so this article will explain what are the fastest ways to lose excess weight.
Excess weight is one of the most annoying problems that many suffer from, and many ways help promote the elimination of excess weight in a healthy and fast way at the same time, learn about the fastest ways to lose excess weight:
The fastest ways to lose excess weight
The ways to lose weight quickly are as follows:
- Intermittent fasting
The intermittent fasting diet has become one of the fastest ways to lose weight quickly within a short period, good results can be achieved within 24 weeks of the start of the application of the diet, there are many ways to follow the intermittent fasting diet, most notably:
- Intermittent fasting method every two days: In this system, the intermittent fasting diet is applied every two days, with eating normally in the coming days.
- Method 2 : 5: In this system, fasting is done two days a week, so that 500 to 600 calories are eaten at most during these two days, and eat normally on the remaining five days of the week.
- 8/16 method: In this method, fasting is for 16 hours a day, and eating normally during a period of only 8 hours, and for most people, fasting starts at 12 noon and ends at eight in the evening.
It is preferable to eat healthy foods on days when the diet is not followed, and avoid overeating.
- Reduction of sugars
Sugars cause weight gain and raise blood sugar levels, which disrupts the burning process, so it is recommended to avoid sugars if you want to lose weight quickly.
This applies to artificial sweeteners that are added to various foods and drinks, not the natural sugars in fruits, as they can be consumed in reasonable quantities.
- Eat a lot of fiber
Fiber helps increase the feeling of fullness and satiety, and is therefore considered one of the fastest ways to lose weight quickly, because it reduces the desire to eat, because it takes a long time in the stomach to be digested.
Fiber is found in many vegetables and fruits, as well as whole grains, oats, nuts, seeds and legumes.
- Eat protein at breakfast
It is necessary to include protein in the diet followed to achieve the fastest ways to lose excess weight, as it helps regulate appetite hormones and increase the feeling of satiety.
It is recommended to eat protein at breakfast to reduce the feeling of hunger throughout long hours of the day, such as: eggs, oats, walnuts, and chia seeds.
- Drink plenty of water
Often the feeling of hunger increases, but it is actually a feeling of thirst, so the body must be supplied with its water needs to avoid the deceptive feeling of hunger.
Drinking water also helps to detoxify the body and increase the metabolism needed to improve burning.
It is recommended to drink a lot of water throughout the day, and some fresh citrus fruits that contain almost no calories can be added to the water, such as: lemon and orange slices, in order to add a distinctive flavor to the water and achieve the best results in getting rid of toxins.
In addition to a healthy diet, sport is one of the fastest ways to lose excess weight significantly, as it increases the rate of fat burning, and strenuous exercise is not required, but some easy sports can be done to stimulate burning, such as: brisk walking.
To start walking, it is recommended to follow these steps:
- Slow walking with quiet breathing for 7 minutes.
- Brisk walk for 7 minutes
- Repeating these steps three times daily can burn up to 300 to 500 calories a day.