Как похудеть сильно и быстро: 9 лучших способов от диетологов

Мотивации и абонемента в фитнес-центр не всегда достаточно. Рассказываем, что такое правильное начало похудения. 

С чего начать похудение девушке и женщине правильно: 10 эффективных советов

1. Ешьте овощи каждый день

С чего начать похудение? Ответ — купите овощи. В них очень мало калорий, мало углеводов и много клетчатки. Что это значит? Всё просто: вы будете есть большие порции, наедаться, а суточный калораж сохранится на низком уровне. Старайтесь добавлять овощи в каждый прием пищи.

2. Создайте дефицит калорий

Начало похудения — с чего начинать? Очевидно: чтобы похудеть, нужно больше расходовать, чем потреблять. Но помните, резкий отказ от еды и минимальные порции — не самый лучший вариант. Организм воспримет такое поведение как катастрофу. Именно поэтому после диеты тело начинает активно восполнять потерянные ресурсы. В итоге сброшенные килограммы снова с вами. Оптимальный выход — разумный дефицит калорий, который не будет экстремальным для вашего организма. Вычисляйте индивидуальный калораж, не опускаясь ниже отметки в 1200 калорий в день.

3. Ешьте только тогда, когда почувствуете голод

Многие из нас едят по привычке или от скуки. Попробуйте есть только тогда, когда вы действительно голодны. Если в 8 утра вы еще не хотите есть, подайте завтрак, например, к 10.

4. Наедайтесь не до конца

Вспомните, как часто вы ели последние крошки не потому, что голодны, а потому что жалко оставлять? Привычка все доедать заставляет огромное количество людей переедать. Во время обеда и ужина следите за своими ощущениями и останавливайтесь сразу, как только почувствуете насыщение. Чтобы на тарелке не оставалась еда, кладите себе меньше обычного.

5.Сделайте фотографию в начале похудения

Поверьте, многие делают фото «до и после» не ради подписок и лайков. Визуальные изменения фигуры вдохновляют каждого двигаться дальше. Так что снимок перед стартом — это то, с чего нужно начать похудение в домашних условиях.

90000 3 Simple Steps, Based on Science 90001 90002 We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. 90003 90002 There are many ways to lose a lot of weight fast. 90003 90002 That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet. 90003 90002 However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.90003 90002 Here’s a 3-step weight loss plan that employs a low carb diet and aims to: 90003 90012 90013 significantly reduce your appetite 90014 90013 cause fast weight loss 90014 90013 improve your metabolic health at the same time 90014 90019 90002 The most important part is to cut back on sugars and starches, or carbohydrates. 90003 90002 When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories (1). 90003 90002 Instead of burning carbs for energy, your body now starts burning stored fat for energy.90003 90002 Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight (2, 3). 90003 90002 According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight. 90003 90002 One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss (4).90003 90002 Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry (5). 90003 90002 Put simply, reducing carbs can lead to quick, easy weight loss. 90003 90036 90037 summary 90038 90002 Removing sugars and starches, or carbs, from your diet can reduce your appetite, lower your insulin levels, and make you lose weight without feeling hungry. 90003 90041 90002 Each one of your meals should include a protein source, fat source, and low carb vegetables.90003 90002 As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal. 90003 90002 Constructing your meals in this way should bring your carb intake down to around 20-50 grams per day. 90003 90002 To see how you can assemble your meals, check out this low carb meal plan and list of 101 healthy low carb recipes. 90003 90050 Protein 90051 90002 Eating plenty of protein is an essential part of this plan. 90003 90002 Evidence suggests that eating lots of protein may boost calorie expenditure by 80-100 calories per day (6, 7, 8).90003 90002 High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day (9, 10). 90003 90002 When it comes to losing weight, protein is a crucial nutrient to think about. 90003 90060 Healthy protein sources include: 90061 90012 90013 90037 Meat: 90038 beef, chicken, pork, and lamb 90014 90013 90037 Fish and seafood: 90038 salmon, trout, and shrimp 90014 90013 90037 Eggs: 90038 whole eggs with the yolk 90014 90013 90037 Plant-based proteins: 90038 beans, legumes, and soy 90014 90019 90050 Low carb vegetables 90051 90002 Do not be afraid to load your plate with low carb vegetables.They are packed with nutrients and you can eat very large amounts without going over 20-50 net carbs per day. 90003 90002 A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy. 90003 90060 Many vegetables are low in carbs, including: 90061 90012 90013 broccoli 90014 90013 cauliflower 90014 90013 spinach 90014 90013 tomatoes 90014 90013 kale 90014 90013 Brussels sprouts 90014 90013 cabbage 90014 90013 Swiss chard 90014 90013 lettuce 90014 90013 cucumber 90014 90019 90002 See a full list of low carb vegetables here.90003 90050 Healthy fats 90051 90002 Do not be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult. 90003 90060 Sources of healthy fats include: 90061 90036 90037 summary 90038 90002 Assemble each meal out of a protein source, fat source, and low carb vegetables. This will generally put you in a carb range of 20-50 grams and significantly lower your hunger levels. 90003 90041 90002 You do not need to exercise to lose weight on this plan, but it will have extra benefits.90003 90002 By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (11, 12). 90003 90002 Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat (13). 90003 90002 Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice. 90003 90002 If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice.Both cardio and weightlifting can help with weight loss. 90003 90036 90037 summary 90038 90002 Resistance training, such as weight lifting, may be the best option. If that’s not possible, cardio workouts are also effective. 90003 90041 90002 If you need to, you can take one day off per week where you eat more carbs. Many people choose to do this on Saturday. 90003 90002 It’s important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, and fruit. If you must have a cheat meal and eat something unhealthy, do it on this day.90003 90002 Limit this to one higher carb day per week. If you are not reducing carbs enough, you might not experience weight loss. 90003 90002 You might gain some water weight during your refeed day, and you will generally lose it again in the next 1-2 days. 90003 90036 90037 summary 90038 90002 Having one day each week where you eat more carbs is acceptable, although not necessary. 90003 90041 90002 It’s not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables.90003 90002 However, if you want to count them, you can use a free online calculator like this one. 90003 90002 Enter your sex, weight, height, and activity levels. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight fast. 90003 90002 You can also download free, easy-to-use calorie counters from websites and app stores. Here is a list of 5 calorie counters to try. 90003 90036 90037 summary 90038 90002 It’s not necessary to count calories to lose weight on this plan.It’s most important to strictly keep your carbs in the 20-50-gram range. 90003 90041 90002 Here are 10 more tips to lose weight faster: 90003 90170 90013 90037 Eat a high protein breakfast. 90038 Eating a high protein breakfast could reduce cravings and calorie intake throughout the day (16, 17). 90014 90013 90037 Avoid sugary drinks and fruit juice. 90038 These are among the most fattening things you can put into your body (18, 19). 90014 90013 90037 Drink water before meals. 90038 One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months (20).90014 90013 90037 Choose weight-loss-friendly foods. 90038 Some foods are better for weight loss than others. Here is a list of 20 healthy weight-loss-friendly foods. 90014 90013 90037 Eat soluble fiber. 90038 Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help (21, 22). 90014 90013 90037 Drink coffee or tea. 90038 Caffeine boosts your metabolism by 3-11% (23, 24, 25). 90014 90013 90037 Base your diet on whole foods. 90038 They are healthier, more filling, and much less likely to cause overeating than processed foods.90014 90013 90037 Eat slowly. 90038 Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones (26, 27). 90014 90013 90037 Weigh yourself every day. 90038 Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time (28, 29). 90014 90013 90037 Get good quality sleep. 90038 Sleep is important formany reasons, and poor sleep is one of the biggest risk factors for weight gain (30).90014 90211 90002 For more tips on weight loss, read about 30 natural tips for losing weight here. 90003 90036 90037 summary 90038 90002 Sticking to the three-step plan allows for quick weight loss, and using other tips will make the diet plan even more effective. 90003 90041 90002 You may lose 5-10 pounds (2.3-4.5 kg) of weight — sometimes more — in the first week of the diet plan, and then lose weight consistently after that. 90003 90002 If you’re new to dieting, weight loss may happen more quickly.The more weight you have to lose, the faster you will lose it. 90003 90002 For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead. 90003 90002 Some people experience the «keto flu,» or «low carb flu.» It’s usually over within a few days. 90003 90002 After the first few days, most people report feeling very good, with even more energy than before. 90003 90002 Aside from weight loss, the low carb diet can improve your health in many ways: 90003 90012 90013 blood sugar levels tend to significantly decrease on low carb diets (31) 90014 90013 triglycerides tend to go down (32) 90014 90013 LDL ( bad) cholesterol goes down (33, 34) 90014 90013 HDL (good) cholesterol goes up (35) 90014 90013 blood pressure improves significantly (36, 37) 90014 90013 low carb diets can be as easy to follow as low fat diets 90014 90019 90036 90037 summary 90038 90002 Most people lose a significant amount of weight on a low carb diet, but the speed depends on the individual.Low carb diets also improve certain markers of health, such as blood sugar and cholesterol levels. 90003 90041 90002 By reducing carbs and lowering insulin levels, you’ll likely experience reduced appetite and hunger. This removes the main reasons it’s often difficult to maintain a weight loss plan. 90003 90002 On this plan, you can likely eat healthy food until you’re full and still lose a significant amount of fat. The initial drop in water weight can lead to a drop in the scales within a few days.Fat loss takes longer. 90003 90002 Studies comparing low carb and low fat diets suggest that a low carb diet might even make you lose up to two to three times as much weight as a typical low fat, calorie-restricted diet (38, 39, 40). 90003 90002 If you have type 2 diabetes, talk to your healthcare provider before making changes, as this plan can reduce your need for medication. 90003 90002 If you want to try a low carb diet, check out these 7 healthy low carb meals that you can make in 10 minutes or less.90003.90000 9 scientific ways to drop fat 90001 90002 Methods of weight loss that scientific research supports include the following: 90003 90004 1. Trying intermittent fasting 90005 Share on PinterestSeveral research-backed strategies can aid weight loss, one of which is intermittent fasting (IF) . 90002 Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day. 90003 90002 Several studies have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals.90003 90002 The most common intermittent fasting methods include the following: 90003 90012 90013 90014 Alternate day fasting (ADF) 90015: Fast every other day and eat normally on non-fasting days. The modified version involves eating just 25-30 percent of the body’s energy needs on fasting days. 90016 90013 90014 The 5: 2 Diet 90015: Fast on 2 out of every 7 days. On fasting days eat 500-600 calories. 90016 90013 90014 The 16/8 method 90015: Fast for 16 hours and eat only during an 8-hour window.For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight. 90016 90025 90002 It is best to adopt a healthy eating pattern on non-fasting days and to avoid over-eating. 90003 90004 2. Tracking your diet and exercise 90005 90002 If someone wants to lose weight, they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.90003 90002 Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year. Of these, apps for diet, physical activity, and weight loss were among the most popular. This is not without reason, as tracking physical activity and weight loss progress on-the-go can be an effective way of managing weight. 90003 90002 One study found that consistent tracking of physical activity helped with weight loss. Meanwhile, a review study found a positive correlation between weight loss and the frequency of monitoring food intake and exercise.Even a device as simple as a pedometer can be a useful weight-loss tool. 90003 90004 3. Eating mindfully 90005 90002 Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weight. 90003 90002 As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.90003 90002 Techniques for mindful eating include: 90003 90012 90013 90014 Sitting down to eat, preferably at a table 90015: Pay attention to the food and enjoy the experience. 90016 90013 90014 Avoiding distractions while eating 90015: Do not turn on the TV, or a laptop or phone. 90016 90013 90014 Eating slowly 90015: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.90016 90013 90014 Making considered food choices 90015: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes. 90016 90025 90004 4. Eating protein for breakfast 90005 90002 Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin. 90003 90002 Research on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.90003 90002 Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding. 90003 90004 5. Cutting back on sugar and refined carbohydrates 90005 90002 The Western diet is increasingly high in added sugars, and this has definite links to obesity, even when the sugar occurs in beverages rather than food. 90003 90002 Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.90003 90002 These foods are quick to digest, and they convert to glucose rapidly. 90003 90002 Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain. 90003 90002 Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include: 90003 90012 90013 whole-grain rice, bread, and pasta instead of the white versions 90016 90013 fruit, nuts, and seeds instead of high-sugar snacks 90016 90013 herb teas and fruit-infused water instead of high-sugar sodas 90016 90013 smoothies with water or milk instead of fruit juice 90016 90025 90004 6.Eating plenty of fiber 90005 90002 Dietary fiber describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss. 90003 90002 Fiber-rich foods include: 90003 90012 90013 whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye 90016 90013 fruit and vegetables 90016 90013 peas, beans, and pulses 90016 90013 nuts and seeds 90016 90025 90004 7.Balancing gut bacteria 90005 90002 One emerging area of ​​research is focusing on the role of bacteria in the gut on weight management. 90003 90002 The human gut hosts a vast number and variety of microorganisms, including around 37 trillion bacteria. 90003 90002 Every individual has different varieties and amounts of bacteria in their gut. Some types can increase the amount of energy that the person harvests from food, leading to fat deposition and weight gain. 90003 90002 Some foods can increase the number of good bacteria in the gut, including: 90003 90012 90013 90014 A wide variety of plants 90015: Increasing the number of fruits, vegetables, and grains in the diet will result in an increased fiber uptake and a more diverse set of gut bacteria.People should try to ensure that vegetables and other plant-based foods comprise 75 percent of their meal. 90016 90013 90014 Fermented foods 90015: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to increase good bacteria. Researchers have studied kimchi widely, and study results suggest that it has anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women.90016 90013 90014 Prebiotic foods 90015: These stimulate the growth and activity of some of the good bacteria that aid weight control. Prebiotic fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also in grains, such as oats and barley. 90016 90025 90004 8. Getting a good night’s sleep 90005 90002 Numerous studies have shown that getting less than 5-6 hours of sleep per night is associated with increased incidence of obesity.There are several reasons behind this. 90003 90002 Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage. 90003 90002 How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin.Leptin sends signals of fullness to the brain. 90003 90004 9. Managing your stress levels 90005 90002 Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the body’s fight or flight response. 90003 90002 However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more. 90003 90002 Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of fuel, which is carbohydrate.90003 90002 Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat. 90003 90002 Researchers found that implementing an 8-week stress-management intervention program resulted in significant reduction in the body mass index (BMI) of overweight and obese children and adolescents. 90003 90002 Some methods of managing stress include: 90003 90012 90013 yoga, meditation, or tai chi 90016 90013 breathing and relaxation techniques 90016 90013 spending some time outdoors, for example walking or gardening 90016 90025.90000 How to Lose 20 Pounds as Fast as Possible 90001 90002 Losing weight can be incredibly challenging regardless of whether you’re looking to lose five pounds or 20. 90003 90002 Not only does it require diet and lifestyle changes, it also takes quite a bit of patience. 90003 90002 Fortunately, using a mix of proven strategies can simplify and expedite weight loss. 90003 90002 Here are 10 of the best ways to quickly and safely drop 20 pounds. 90003 90002 It may sound like a no-brainer, but counting calories is one of the easiest and most effective ways to start losing weight fast.90003 90002 Weight loss occurs when you use more calories than you take in, either by reducing your intake or increasing your physical activity. 90003 90002 While cutting calories alone is generally not considered a sustainable way to lose weight, counting calories can be an effective weight loss tool when paired with other diet and lifestyle modifications. 90003 90002 Keeping track of your calorie intake can increase your awareness of what you’re putting on your plate, giving you the knowledge you need to make healthier choices.90003 90002 Interestingly, one review of 37 studies found that weight loss programs that incorporated calorie counting led to 7.3 pounds (3.3 kg) more weight loss than those that did not (1). 90003 90002 Try tracking your calorie intake by using an app or a food journal. 90003 90022 90023 Summary 90024 When paired with other diet and lifestyle changes, counting calories can help you make healthier choices to increase weight loss. 90025 90002 Upping your water intake is a simple way to boost weight loss with minimal effort.90003 90002 In fact, one study found that pairing a low-calorie diet with increased water intake before meals resulted in 44% more weight loss over a 12-week period (2). 90003 90002 Research shows that water may enhance weight loss by bumping up metabolism, temporarily increasing the calories your body burns after eating. 90003 90002 According to one study in 14 adults, drinking 16.9 fluid ounces (500 ml) of water boosted metabolism by 30% after 30-40 minutes (3). 90003 90002 Drinking water with meals can also keep you feeling full, reducing your appetite and intake.90003 90002 For example, one small study showed that drinking 16.9 fluid ounces (500 ml) of water before a meal reduced subsequent calories consumed by 13% (4). 90003 90002 For best results, drink at least 34-68 fluid ounces (1-2 liters) of water per day to maximize weight loss. 90003 90022 90023 Summary 90024 Drinking water can temporarily increase metabolism and reduce appetite to enhance weight loss. For best results, drink at least 34-68 fluid ounces (1-2 liters) of water per day. 90025 90002 To lose 20 pounds fast, including more protein-rich foods in your diet is absolutely essential.90003 90002 A high-protein diet has been associated with decreased belly fat, as well as preserved muscle mass and metabolism during weight loss (5, 6). 90003 90002 Protein can also help reduce appetite and decrease calorie intake. 90003 90002 One study in 19 adults found that increasing protein intake by just 15% increased feelings of fullness and significantly reduced calorie intake, belly fat and body weight (7). 90003 90002 Another study showed that consuming a high-protein breakfast decreased levels of ghrelin, the hormone that stimulates hunger, by a much greater degree than a high-carb breakfast (8).90003 90002 Meat, seafood, poultry, legumes, eggs, nuts and seeds are a few healthy sources of protein that you can easily add to your diet. 90003 90022 90023 Summary 90024 Protein has been shown to decrease belly fat and body weight. It may also promote feelings of fullness to reduce calorie intake. 90025 90002 Decreasing your intake of refined carbs is another useful strategy to accelerate weight loss. 90003 90002 Refined carbs have been stripped of their nutrient and fiber content during processing, resulting in a final product that is nutrient-poor.90003 90002 What’s more, they typically have a high glycemic index, which means that they are digested and absorbed quickly. Rapid digestion leads to spikes and crashes in blood sugar levels, followed by increased hunger (9). 90003 90002 Consuming high numbers of refined carbs has also been linked to increased body fat and weight gain. 90003 90002 For instance, one study in 2,834 people found that a higher intake of refined carbohydrates was associated with increased belly fat while a greater intake of whole grains was associated with less belly fat (10).90003 90002 Another small study had similar findings, reporting that a diet rich in whole grains decreased both body weight and calorie intake compared to a diet focused on refined grains (11). 90003 90002 To get started, simply swap out refined grains in pastas, white breads, cereals and pre-packaged products for healthy, whole-grain alternatives such as couscous, quinoa, brown rice or barley. 90003 90022 90023 Summary 90024 Refined carbs can increase hunger levels and may be associated with increased belly fat and weight gain compared to whole grains.90025 90002 Resistance training is a type of exercise that involves working against a force to increase muscle strength and endurance. 90003 90002 Adding resistance training to your routine can bump up fat burning and metabolism to help you burn more calories, even while at rest. 90003 90002 One review showed that 10 weeks of resistance training may increase metabolism by 7%, stabilize blood sugar in those with diabetes and lead to 4 pounds (1.8 kg) of fat loss in adults (12). 90003 90002 Meanwhile, another study in 94 women suggested that resistance training preserved fat-free mass and metabolism after weight loss, allowing the body to burn more calories throughout the day (13).90003 90002 Get started by hitting the gym or doing body weight exercises at home, such as squats, planks and lunges. 90003 90022 90023 Summary 90024 Resistance training can help increase metabolism and preserve fat-free mass, helping you burn more calories throughout the day. 90025 90002 Fiber moves slowly and undigested through your gastrointestinal tract, slowing the emptying of your stomach to keep you feeling full longer (14, 15). 90003 90002 One study in healthy men found that consuming 33 grams of insoluble fiber, which is commonly found in wheat and vegetables, was effective in decreasing both appetite and food intake (16).90003 90002 The satiety-boosting effects of fiber could produce big benefits in terms of weight control. 90003 90002 One review reported that increasing fiber intake by 14 grams per day was linked to a 10% reduction in calorie intake and 4.2 pounds (1.9 kg) of weight loss over a four-month period, even without making any other diet or lifestyle changes (17). 90003 90002 In addition, a 20-month study in 252 women found that each gram of dietary fiber consumed was associated with 0.5 pounds (0.25 kg) less body weight and 0.25% less body fat (18). 90003 90002 Fruits, vegetables, whole grains, nuts and seeds are all excellent sources of fiber that are integral to a healthy weight loss diet. 90003 90022 90023 Summary 90024 Fiber keeps you feeling full to reduce appetite and intake, which may boost weight loss. 90025 90002 While there’s no doubt that switching up your diet and exercise routine are the two most important routes to losing 20 pounds, the amount you sleep could also play a role.90003 90002 In fact, one study in 245 women showed that both sleeping at least seven hours per night and getting better sleep quality increased the likelihood of weight loss success by 33% (19). 90003 90002 And just as getting enough sleep can set you up for success, sleep deprivation can cause the pounds to slowly pack on over time. 90003 90002 One study following 68,183 women over 16 years found that those sleeping five hours or less gained an average 2.5 pounds (1.14 kg) more than women who slept at least seven hours per night (20).90003 90002 Another study showed that even a single night of sleep deprivation can increase levels of hunger hormones, which could lead to increased appetite and weight gain (21). 90003 90002 Try practicing a bedtime ritual each night, sticking to a routine and minimizing your intake of caffeine before bed to establish a healthy sleep cycle and enhance weight loss. 90003 90022 90023 Summary 90024 Getting enough sleep and improving sleep quality could benefit weight loss. Conversely, sleep deprivation can lead to increased hunger and weight gain.90025 90002 Staying accountable to your weight loss goals is key to long-term success. There are many different ways to do so. 90003 90002 For example, weighing yourself daily has been associated with increased weight loss and a reduced risk of weight regain compared to weighing yourself less frequently (22). 90003 90002 Research also suggests that keeping a food journal to self-monitor your intake and progress can help you lose more weight and keep it off longer (23, 24). 90003 90002 You can also try partnering with a friend or joining an online weight loss community to increase your motivation and stay on track towards your goals.90003 90022 90023 Summary 90024 Staying accountable can help increase weight loss. Weighing yourself daily, keeping a food journal and pairing up with a friend are all effective strategies to enhance weight loss. 90025 90002 Whether you’re looking to lose one pound or 20, adding cardio to your routine is a must. 90003 90002 Cardio, also known as aerobic exercise, is a form of physical activity that increases your heart rate and helps strengthen your heart and lungs. 90003 90002 What’s more, it increases the calories your body burns to aid fat and weight loss.90003 90002 One study in 141 overweight and obese participants showed that cardio exercise alone was effective at inducing significant weight loss. 90003 90002 In fact, performing cardio to burn either 400 calories or 600 calories five times per week for 10 months resulted in an average weight loss of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively (25). 90003 90002 Another study had similar findings, reporting that six months of cardio exercise alone decreased body weight by 9% in 141 obese older adults (26).90003 90002 To maximize weight loss, aim for 150-300 minutes of cardio each week, or about 20-40 minutes every day (27). 90003 90002 Walking, running, jumping rope, rowing and boxing are some easy and enjoyable cardio workouts that can amp up weight loss. 90003 90022 90023 Summary 90024 Cardio can increase your body’s calorie-burning quota to boost both weight and fat loss. 90025 90002 Mindfulness is a practice that involves becoming more aware of your thoughts and feelings while also shifting your focus to the present moment.90003 90002 Eating slowly and practicing mindfulness can help increase weight loss and decrease intake while also allowing you to enjoy your food. 90003 90002 For example, one small study demonstrated that eating slowly led to greater increases in satiety hormones and feelings of fullness than eating at a faster pace (28). 90003 90002 Similarly, a study in 30 healthy women showed that eating slowly resulted in decreased calorie intake and greater feelings of fullness compared to eating more quickly (29).90003 90002 Another review of 19 studies found that mindfulness interventions were able to significantly increase weight loss in 68% of studies (30). 90003 90002 Try minimizing distractions while eating, chewing your food more thoroughly and drinking water with your meal to help yourself slow down and enjoy. 90003 90022 90023 Summary 90024 Eating slowly and practicing mindfulness can increase feelings of fullness, decrease calorie intake and enhance weight loss. 90025 90002 Though losing 20 pounds can seem like a major challenge, it can be done quickly and safely by making a few simple changes to your diet and lifestyle.90003 90002 For best results, mix and match these tips to enhance both weight loss and overall health. 90003 90002 With a little patience and determination, it’s entirely possible to drop 20 pounds to help reach your weight loss goals in no time. 90003.90000 Weight loss: Best way to lose weight fast — how to kickstart your metabolism 90001 90002 Losing weight is something which some people strive to achieve for one reason or another. This may include getting fit in order to achieve exercise goals, or even for reducing the risk of running into potential health problems. Some people will look to burn excess body fat, but what is the best way to do so? Rugby World Cup champion and OPRO ambassador Vicky Fleetwood, who is also a professional personal trainer, has shared some insight exclusively with Express.co.uk. 90003 90002 So, for those who are keen to get rid of excess pounds they may be carrying, what’s the best way to lose weight? Vicky had two key messages on the matter. 90003 90002 «I think the biggest thing is to first look at your diet,» she said. 90003 90002 «And, breakfast is an absolute must.» 90003 90002 «It says it in its title. You’re breaking your fast — so obviously you’re not eating whilst you’re sleeping. When you get up in the morning and you eat, that’s when you start your metabolism.90003 90002 «Its ‘really important to be having breakfast, even if it’s something small, just eating something [is important] — because I know some people can not manage something early, but it’s really important to try and have breakfast.» 90003 90002 Having had a healthy start to the day, what does Vicky recommend slimmers tuck into? 90003 90002 «Throughout the day, try to eat those lean proteins and get lots of vegetables in,» she said. «I’d say that’s the first thing you want to look at: your diet.»90003 90002 Vicky then turned to suggest the training routines that dieters may want to follow in order to get trim. 90003 90002 And, while hitting the treadmill could be tempting, the rugby player instead advised striking a balance between resistance training and cardiovascular work outs. 90003 90002 «Training wise, you want to have a mixture of different kinds of training in there.» 90003 90002 Vicky also warned of a common mistake people can make when it comes to their slimming expectations, which can leave them feeling disheartened.90003 90002 «Do not expect that if you’re going to go to the gym once a week, that you’re going to see many results — especially if you’re not making changes to your diet, just training once a week isn ‘t going to make much of a difference, «she pointed out. 90003 90002″ So, it’s something that you’ve got to really buy into. » 90003 90002 While not all schedules will allow a person to work out a huge amount every week, Vicky suggested aiming for between three and five work outs on a weekly basis where possible.90003 90002 «The best thing to do is to mix it up,» she said of training routines. «That helps with it not getting boring as well.» 90003 90002 Amongst Vicky’s suggestions were weight training and high-intensity work outs such as HIIT sessions and body weight tabatas — something which can be done at home if time or money is a consideration. 90003 90002 Another word of warning was agaisnt being overly concerned about the number being displayed when stepping on the weighing scales. 90003 90002 This is because a person losing fat but gaining muscle would likely end up seeing their weight increase — despite cutting a slimmer and more toned figure.90003 90002 Elsewhere in the interview, Vicky discussed how to burn belly fat, as well as explaining why getting a particular amount of protein in one’s diet is important. 90003 90002 90043 90044 Vicky Fleetwood is an ambassador of leading mouthguard company OPRO. For more information visit www.opromouthguards.com. 90045 90046 90003.