3 Quick Weight Loss Tips That Really Work in 2022

3 Quick Weight Loss Tips That Really Work in 2022

You are actually happy with your weight and you just want to lose a few pounds but don’t know how? We have put together 3 quick weight loss tips that are scientifically proven.

Quick Weight Loss Tips That Work!

Many people would like to lose a few pounds in order to feel better again. 

In the meantime, however, there are so incredibly many diets, types of nutrition, and advice on the Internet that you really no longer know what really helps. Whether so-called weight loss shakes, juice cures, or detox teas, a lot is always promised, but the real successes are usually missing.

Tip 1: Limit carbohydrate consumption

If you want to lose weight, one of the most efficient ways is to follow a low-carb diet. That means you should try to limit carbohydrates (in the form of sugars and starches).

There are three different types of carbohydrates: simple sugars (monosaccharides), double sugars (disaccharides), and multiple sugars (polysaccharides). Simple sugar is glucose or fructose, i.e. the sugar contained in fruit and some types of vegetables, for example.

Household sugar, malt sugar, and lactose are the main disaccharides. The most important polysaccharide is starch, which is mainly found in cereals, potatoes, and legumes.

3 Quick Weight Loss Tips That Really Work in 2022

A six-month study of 46 overweight or obese women examined the effects of low-carb and low-fat diets. After six months, the participants who ate a low-carb diet lost an average of 10 pounds more body weight and 6 pounds more body fat than the no-fat group.

Carbohydrates raise insulin levels in the blood, which causes more fat to be stored in the body. The fewer carbohydrates you eat, the lower the insulin level, and the less sugar is stored in the body in the form of fats. In theory, a low-carb diet no longer accesses the carbohydrate stores in the body when we need energy, but rather the fat reserves. 

 Our expert, qualified ecotrophologist Kirsten Sellmer, explains what exactly is meant by a low-carb diet and for whom it is not suitable.

Low carb means a low-carbohydrate diet. The supporters of low-carb diets (e.g. the Atkins diet) assume that it is not the fat that makes us fat, but the carbohydrates. Therefore, little bread, pasta, Potatoes, and the like are eaten. In the low-carb diet, the protein intake is increased, which is why it is not suitable for people with kidney damage: protein and purines are broken down into urea and uric acid, which puts a strain on the kidneys documented, but the dropout rate on this diet is also quite high.”

And if you are missing the ideas for delicious low-carb dishes, just browse through our super delicious low-carb dinners!

Limiting carbohydrate consumption (in the form of sugars and starches) has been shown to help lower insulin levels, thereby helping you burn more fat.

Tip 2: Rely on protein, fat & vegetables

Protein for fast weight loss:

Eating high in protein helps save calories because the thermic effect of protein is much higher than that of carbohydrates. This means that we need more calories to utilize the protein than we took in as a result.

3 Quick Weight Loss Tips That Really Work in 2022

In addition to the extra calories that are burned, protein-rich food also helps to counteract the loss of muscle mass and keep the metabolism going. As a result, you’ll lose more fat than muscle, making it easier to maintain your new weight.

Animal protein sources :

  • Meat (especially turkey breast)
  • eggs
  • Dairy products (especially low-fat quark or Parmesan cheese)
  • Fish (especially trout)

Vegetable protein sources :

  • Chickpeas
  • pumpkin seeds
  • Red lenses
  • soybeans
  • algae
  • quinoa and amaranth

Fats for fast weight loss:

If you are already eating low carb, you should definitely not do without fats as well. Omitting two essential nutrients not only makes your diet unbalanced but also quickly leads to deficiency symptoms. 

However, the fact that you should eat fat does not necessarily mean that you can eat chicken wings, camembert, and co. in large quantities. Above all, you should make sure that you consume unsaturated fats in the form of olive oil, avocados, canola oil, nuts, and seeds.

Studies have shown that unsaturated fatty acids in particular reduce the risk of cardiovascular diseases. In addition, unsaturated fatty acids satiate longer and thus help to absorb fewer calories throughout the day.

Omega-3 fatty acids (found in flaxseed, walnut, and soybean oil as well as in fatty sea fish such as mackerel or salmon) also have a positive effect on cholesterol levels and high blood pressure, are anti-inflammatory, and have a positive effect on lipid metabolism.

Low-Carb Vegetables For Fast Weight Loss:

Another quick weight loss tip: Include as many vegetables in your daily diet as you can. Vegetables not only contain a lot of dietary fiber, secondary plant substances, and vitamins but are also proven to help you lose weight quickly. 

Some types of vegetables such as broccoli, leaf spinach, or zucchini are particularly low in carbohydrates. Other types of vegetables such as sweet potatoes, peas, or carrots contain more carbohydrates and should (if you want to lose weight) only be eaten in moderation.

We have put together a table for you with a wide variety of vegetables that you can eat until you’re full without feeling guilty:

Low-carb vegetablesCarbohydrates per 100 grams
broccoli1.9
artichokes1.4
aubergine1.5
cauliflower2.3
spinach leaves (fresh)0.6
Lamb’s lettuce0.7
Kohlrabi3.7
leek2.5
radish2.1
Sauerkraut (freshly cooked)1.6
celery2.2
Asparagus (white cooked)1.4
tomatoes2.6
zucchini2.0

NOTICE!

Switch your diet to high-protein foods along with healthy unsaturated fats and low-carb vegetables to lose weight.

Tip 3: Do strength training!

Muscles make up the majority of our daily energy consumption because they help us burn around 1200 to 1500  kilocalories per day even without exercising. The greater the proportion of muscle mass in the body, the higher the calorie consumption.

Studies have shown that even short units of strength exercises several times a week can already increase energy consumption by an average of eight percent after six months. This translates to about 125 more calories burned per day.


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That’s why you should make sure to do weight training. Strong muscles not only protect internal organs and strengthen the immune system, but they are also crucial for a fast metabolism.

NOTICE!

The greater the proportion of muscles in your body, the more calories and therefore fat you burn throughout the day. In addition, muscles protect your internal organs, strengthen your immune system, and speed up your metabolism.

However, you should note that:

Especially in people with cardiovascular diseases, pregnant women, or the elderly, arteries could become clogged due to a diet that is too fatty. The amount of protein can also have a negative effect on health: especially in people who suffer from kidney, liver problems, or gout, these diseases could worsen with low-carbohydrate foods.

In addition, headaches, muscle cramps, and nausea could occur. Those who completely avoid carbohydrates also risk suffering from an overproduction of cortisol and high blood pressure. So before you completely change your diet, you should always contact a doctor or nutritionist for advice.

Knowledge to take away!

In order to lose weight quickly and sustainably, you have to change your diet and ideally start exercising. In your diet, you should make sure to limit the consumption of carbohydrates (in the form of sugar and starch). This has been shown to help lower insulin levels, thereby helping you burn more fat.

To do this, you should change your diet to protein-rich foods in combination with healthy unsaturated fats and low-carbohydrate vegetables. A high-protein diet helps burn extra calories and prevents muscle loss during the weight-loss process.

Unsaturated and polyunsaturated fatty acids prevent cardiovascular diseases, help curb appetite and reduce weight. When exercising, you should make sure to do strength exercises.

After all, the larger the proportion of muscle in your body, the more calories and therefore fat you burn throughout the day. In addition, muscles protect your internal organs, strengthen your immune system, and speed up your metabolism.

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