When it comes to “weight loss program”, there are two schools: those that take their time and then those that want immediate results.
If you want to follow a quick diet to lose weight fast and well, you better be well informed.
How to lose weight quickly?
Lose weight quickly?
Possible! You just need to follow the right slimming tips .
First tip to follow: drink water. Lots of water to remove.
Fruit juice and other sodas are forgotten. These contain on average a hundred calories per glass. Without realizing it, we can easily gain weight or retain water if we abuse sugary drinks; while drinking a lot of water (pure and still) eliminates the excess water.
And rest assured: even if it may seem paradoxical, drinking water can overcome water retention and say goodbye to bloating and other swollen legs.
Another essential: consider doing regular physical activity. Sport is your ally to lose weight quickly .
Find the best sports to slim down and say goodbye to extra pounds.
Finally, we give you a thousand: if you want to lose weight quickly, adapt your diet to your activity and your metabolism.
Protein is a sportswoman’s allies, and green vegetables are ideal if you want to lose weight quickly.
Also bet on fat-burning foods: green tea, lemon, pineapple… These powerful antioxidants help shed extra pounds.
So to make your wish come true and lose weight quickly , Cosmo becomes your best slimming coach.
It helps you lose weight without diet and lose weight by area.
If you want a perfect figure, this is where it goes!
You will discover in our special file, all the tips of stars to lose weight quickly, slimming recipes and tips for choosing a sport to lose weight .
The good tips to lose weight quickly
As seen above, to lose weight quickly , you have to follow the basic rules. But not only.
By following the few tips that follow, you will see: you will lose weight quickly, without even realizing it.
– Eat less often than usual
No mystery. If you want to lose weight quickly , you should not snack. Stick to three meals a day, breakfast, lunch and dinner. And if you feel the craving coming, also have a snack to last until the evening meal.
– Eat in a calm environment
Sit down to the table, and leave aside your smartphone, TV or laptop! Because it is proven: when we eat while being distracted, we eat a lot more!
– Take the time to chew telling
We keep us: we must chew food well before swallowing it. This will give your stomach time to feel full and you will be full more quickly.
– Brush your teeth right after eating
It’s psychological: when you wash your teeth after eating, you are generally less tempted by a gluttony (maybe lazy by the way).
Envie de découvrir plus d’astuces ?
Retrouver nos tips dans ce dossier spécial.
Losing weight fast: what are the risks for my health?
And then, because you need to be fully informed, Cosmo also tells you about the risks of a quick diet so that your experience does not turn into a nightmare.
Finally, like everyone at their own pace, Cosmo invites you to test yourself to find out what your diet is.
Lose weight quickly or lose weight slowly?
How to lose weight quickly and well?
How to lose weight and keep it off?
How to lose weight quickly without effort?
How to lose weight quickly with sport?
40 easy ways to lose weight fast
You know the recipe when it comes to losing weight: eat fewer calories and burn more. You also probably know that most fad diets and express methods don’t work as promised. These expert tips will help you achieve your goal.
Write down what you eat for a week
Several studies have shown that people who keep a diary of their food eat about 15% less food than those who do not. Keeping track of your diet is a simple habit of thin people. Watch out for weekends: A study from the University of North Carolina found that people tend to consume 115 more calories on weekends, especially through alcohol and fatty foods.
Also pay special attention to spreads, dressings, condiments in sauce, sugary drinks and quick snacks. They can make a big difference in your ability to lose weight.
WANWALIT TONGTED / SHUTTERSTOCK
Add 10% to the amount of calories you think you are consuming each day
If you think you are consuming 1,700 calories per day and you don’t understand why you are unable to lose weight, add 170 calories to your estimate. There is a good chance that this number is closer to reality. Adjust your eating habits accordingly.
Make sure you know how many calories to consume per day to lose weight.3 /40
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Find a companion online
A study from the University of Vermont found that an online companion can help your motivation to lose weight. The researchers followed the study participants for 18 months. Those who were assigned an online weight loss companion were more successful in sustaining their weight loss than those who only had a support group they could only meet in person.
CASANISA / SHUTTERSTOCK
Find yourself a positive mantra
Have you heard an inspirational phrase recently? Get inspired! If you put all the emphasis on the things you can’t seem to do, like resisting a pastry or going out for a walk every day, chances are you’ll never be able to do it. Instead, believe it or not, repeat a positive phrase to yourself, like a mantra. “I’m going to resist dessert today.” Or “I’m going to go out for a walk today”. By repeating it to you, this sentence will become reality.
Also read these 14 inspirational quotes to get you moving.
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After lunch, we stick to the water
At lunch, you can choose to drink a juice or a sweet drink. For the rest of the day, stick to water instead of juice or soda. Check out the list of the best and worst ways to hydrate. The average American would consume 245 calories per day in a soft drink. That’s approximately 90,000 calories per year or… 25 pounds!
Studies show that in addition to calories, sugary drinks are not as filling as less sweet drinks or a healthy snack.6 /40
VIKTOR KOCHETKOV / SHUTTERSTOCK
Eat three less bites per meal
… Or one less treat a day. You can also think about drinking a glass of juice less daily. Just choosing one of her tips will save you 100 calories a day. This will save you from putting on the two pounds that most people gain in a year.
Also adopt these 25 easy tips to cut 100 calories.
B. FORENIUS / SHUTTERSTOCK
Watch an hour of television less
A study of 76 university students found that the more television a person watches, the more likely they are to snack and eat a lot at meals. So try to sacrifice a show (there are probably some that you don’t particularly like, anyway…) and go outside to walk instead.
Try these tips to stop snacking when you’re bored.
PAUL BIRYUKOV / SHUTTERSTOCK
Clean something from top to bottom once a week
Whether it’s washing a floor, a few windows, the shower, the tiles in the kitchen, or your car, a 150-pound person will burn four calories per minute of cleaning. If you rub for 30 minutes, you could lose up to 120 calories, the same amount you’d find in half a cup of vanilla frozen yogurt.9 /40
ART_PHOTO / SHUTTERSTOCK
Wait until you feel hungry before eating
It is impressive how much we tend to eat when we feel bored, nervous, out of habit or when we are frustrated. It happens so often that many people have even forgotten what feeling hungry does to our body. If you have a particular craving for a food, you are probably not hungry, but you are just greedy. If, on the contrary, you ate the first food in your path, then you are probably really hungry. Here are 6 ways to tell if you’re really hungry. Find another way to meet your emotional needs and eat only when you are hungry. This way you will lose weight.
MARY TERRIBERRY / SHUTTERSTOCK
Smell a banana, apple, or peppermint when you’re hungry
It may sound funny, but it works. When Alan R. Hirsch, neurologist and director of the Smell and Taste Treatment and Research Foundation in Chicago, tried this method on 3,000 volunteers, he found that the more participants smelled of these foods, the less hungry they were and the more they were hungry. were losing weight (an average of 30 pounds per year). The researcher believes that the phenomenon is explained by the fact that the brain, upon smelling these foods, has the impression of being eating them.
GIGRA / SHUTTERSTOCK
Look at something blue
There’s a good reason there aren’t many restaurants decorated in blue. The color would have the effect of reducing appetite. So surround yourself in blue while you eat: serve meals on blue plates, paint your kitchen walls blue, choose a blue tablecloth and place mats, and you will lessen your appetite. On the contrary, red, yellow and orange would have the opposite effect, according to several studies.
Eat in front of a mirror to lose weight
One study found that eating in front of a mirror reduced the amount of food a person eats by a third. Looking at yourself in the mirror and facing our standards and goals by looking yourself in the eyes would promote weight loss. This way, it’s easier to stop eating and remember why you want to lose weight.
JODIE JOHNSON / SHUTTERSTOCK
Take 10 minutes a day to walk up and down stairs
The Center for Disease Control in the United States found that simply walking up and down the stairs for 10 minutes each day would lose up to 10 pounds per year (assuming you don’t eat more to compensate !).
Walk 5 minutes every 2 hours
Do you work seated all day? Walking 5 minutes every 2 hours has the same effect as walking 20 minutes at the end of the day. This short exercise will also keep you away from the unhealthy snacks that you tend to eat during your break at work. In case of a little hunger, opt for one of these 31 tasty snacks to lose weight effortlessly.15 /40
YOUGOIGO / SHUTTERSTOCK
You will lose weight if you walk 45 minutes a day instead of 30
The reason we now suggest 45 minutes instead of the typically recommended 30 minutes is that a study from Duke University found that 30 minutes of walking per day is sufficient to prevent weight gain in the majority. of people, longer physical exercise promotes fat and weight loss.
Burning 300 more calories per day by walking about 3 miles (which equates to about 45 minutes of walking) could help you lose up to 30 pounds per year without even changing your diet. If you are not yet convinced, read these 14 good reasons to walk to lose weight.
TEERASAK LADNONGKHUN / SHUTTERSTOCK
Don’t buy prepared food
… And especially foods that have sugar, fructose, corn syrup among their first four ingredients. You should be able to find a less sweet equivalent for these foods. If that is not possible, grab a fruit instead! Look for low sugar versions for foods like ketchup, mayonnaise, and salad dressing. Also, avoid hydrogenated foods and make sure the foods contain at least 2 grams of fiber per 100 calories for grain products. Ultimately, a short ingredient list means less artificial flavor enhancer and empty calories.
GOWITHSTOCK / SHUTTERSTOCK
Put down your utensil between each bite
At the table, take a sip of water regularly. Take frequent breaks to share your day or tell your guests a joke. Your brain has about 20 minutes of kickback on your stomach when it comes to satiety. If you eat slowly, then your brain will have more time to receive the signals telling you that you are full.
Get inspired by these 6 great ideas for mindful eating and weight loss.18 /40
AFRICA STUDIO / SHUTTERSTOCK
Get rid of your oversized clothes for good
When you start to lose weight, get rid of clothes that don’t fit anymore. The idea of possibly renewing your wardrobe, if you regain the lost weight, will be a good motivation to stay slim.
BOJAN MILINKOV / SHUTTERSTOCK
Close your kitchen for 12 hours
After dinner, wash the dishes, clean the counters, turn off the lights and, if necessary, lock the refrigerator and pantry. The kitchen is closed for 12 hours! Late-night treats significantly increase the amount of calories you eat, according to a University of Texas study. Avoiding evening snacking allows you to burn off 300 calories or more per day, or 31 pounds per year.
Even if you don’t snack, other evening habits can make you fat.
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Walk before dinner to decrease calories and your appetite
In a study of 10 obese women conducted by the University of Glasgow, Scotland, 20 minutes of walking would reduce appetite and increase feelings of fullness as effectively as a light meal.21 /40
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Do some physical activity with friends this week
Instead of meeting a friend at the movies, go for a walk in the park to find out. Not only will you be spending more time on your feet, but you won’t be ingesting the calories that come with popcorn and the soda that would normally accompany your movie. Need more ideas for an active outing? A tennis match, a guided tour of a natural park or the city, a bike ride or bowling.
If you don’t like sports, try one of these 15 workouts for people who hate exercise .
KANUT SRININ / SHUTTERSTOCK
Count your steps and aim for 1000 more steps per day
On average, the most sedentary people take between 2000 and 3000 steps per day. By adding 2000 steps daily, you may be able to maintain your current weight and stop weight gain. Add more and you will lose weight. Use these 14 tips to walk more than 10,000 steps a day.
LSTOCKSTUDIO / SHUTTERSTOCK
Put less food in front of your eyes
It makes sense, the more food there is in front of your eyes, the more you are going to eat, no matter how hungry you are. Instead of using your larger plates to serve your meals, which are usually 10 to 14 inches in diameter, use the salad plates instead, which are about 8 inches in diameter. Also reduce the size of your cup of coffee and glasses of juice.
Discover 8 tips to reduce your food portions.24 /40
LIGHTFIELD STUDIOS / SHUTTERSTOCK
Eat 90% of your meals at home
You’re much more likely to eat more – and eat more foods high in fat and calories – when you eat outside the home than when you cook at home. Restaurants today serve huge portions served on very large plates.
ZIASHUSHA / SHUTTERSTOCK
Serve your meals on plates, not on serving dishes
By choosing to eat your meals on plates, like in a restaurant, rather than serving yourself from the serving dish on the table, you will lose weight. The majority of people tend to eat 150% more calories in the evening than in the morning. You will avoid this by controlling your portions, by eating what is on your plate without refilling yourself, in particular.
If you eat out, follow our tips for making healthy choices.
YULIA GRIGORYEVA / SHUTTERSTOCK
Avoid eating in groups
A study published by the Journal of Physiological Behavior showed that we tend to eat more when in a group, probably because we spend more time sitting at the table. On the other hand, eating with your partner or as a family, taking advantage of the moment at the table to discuss and enjoy the time together between each bite, can help to eat less and cut calories.27 /40
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Always order the smallest portion possible
If you find yourself in a restaurant, always order the smallest option available. For example, a 6 inch sandwich can easily support you. No need to go for the large 12 inch format. At the movies, grab the little popcorn. At the restaurant, take the small salad. Here too, studies have shown that we tend to eat as much as there is on your plate, even if you have been full for a long time.
PT1565 / SHUTTERSTOCK
Eat foods that contain a lot of water to eat fewer calories
A series of research done by the State University of Pennsylvania has shown that accompanying our meals with foods rich in water, such as zucchini, tomatoes and cucumbers, can reduce the amount of calories we eat. ingests. You can also think of a salad or soup to decrease the number of calories in your meal. Promote These 50 Fat Burning Foods For Weight Loss. Just drinking a glass of water, however, would not have the same effect. Because the process of hunger and thirst is not managed by the same mechanisms in the body, you will not feel the same feeling of fullness with a drink.
KIIAN OKSANA / SHUTTERSTOCK
Enhance your vegetable dishes
In terms of calories, you can eat twice as much pasta salad with vegetables like broccoli, carrots and tomatoes as you can eat pasta salad with mayonnaise. The same goes for all other dishes that can be enriched with vegetables, such as stir-fries and omelets. If you stick to the 1 serving of vegetable for 1 serving of starch ration, the fiber in vegetables will satisfy your hunger before you eat the excess calorific starch. As an added bonus, fiber is very beneficial in preventing constipation, which can round up your tummy.30 /40
THANINTAE / SHUTTERSTOCK
Avoid white foods
There is a scientific explanation for the popularity of low-carb diets: Large amounts of carbs from white flour and added sugar can wreak havoc on your blood sugar levels (the level of sugar in your body. blood) and cause weight gain. So avoid consuming too much sugar, white flour, and white rice, but consume large amounts of whole grains like whole wheat breads and brown rice. A Harvard University study of 74,000 women found that those who ate more than two servings of whole grains a day were 49% less likely to be overweight than those who ate only white foods.
NATALIA RUEDISUELI / SHUTTERSTOCK
Drink regular coffee
The fancy coffees offered in coffee chains often contain several hundred calories, mostly from the whole milk, whipped cream, sugar, and flavored syrups they contain. So take a cup of regular coffee with skimmed milk to ingest only a fraction of the calories. When infused with quality coffee beans, the popular brew tastes just as good, you’ll see. You will also get the nutritional benefits of milk, ie calcium and low calories. You can also use evaporated milk to prevent the water that is normally in skim milk from diluting your coffee.
JULIA SUDNITSKAYA / SHUTTERSTOCK
If you want to spoil yourself, do it with the right foods
It is still possible to allow yourself some treats. But, if you do, don’t choose just any food. For example, honey contains only 64 calories per tablespoon. A boiled egg contains 74 calories and is packed with protein. Low-fat ricotta cheese has just 39 calories per 30-gram serving and is packed with good calcium. Dark chocolate, on the other hand, contains more calories per 30-gram serving, but contains a lot of antioxidants. A study by the University of Tennessee showed that people who cut 500 calories a day and ate yogurt 3 times a day for 12 weeks lost more weight and fat than people who just cut calories.
Consult the list of the 50 slimming and tasty foods to indulge yourself without feeling guilty.33 /40
CATHERINE MURRAY / SHUTTERSTOCK
Use high calorie foods on the side
For example, use ice cream to spice up a bowl of fruit and not fruit to spice up ice cream. Eat chips with your homemade salsa filled with good veggies, not salsa with your chips. That’s what Jeff Novick, the nutritional director of the Pritkin Longevity Center and Spa in Florida, suggests. Everything hangs in the balance!
NINA FIRSOVA / SHUTTERSTOCK
Eat breakfast cereal 5 times a week
Studies have shown that people who eat cereal for breakfast every day are much less likely to become obese and develop diabetes than people who do not. These people also eat more fiber and calcium – and less fat – than those who eat other breakfast foods. Also eat oatmeal and vary the kinds of cereals to vary the nutrients. Also choose cereals that do not contain too much sugar.
MIKHAIL VALEEV / SHUTTERSTOCK
Try spicy sauces, salsas and Cajun spices
In addition to providing lots of flavor without adding fat or calories, they activate gastric juices and “set your digestive system on fire”, helping the body to burn more calories. Swap butter, cream and sugar based sauces with spices and you will lose weight.36 /40
KATERINA MAKSYMENKO / SHUTTERSTOCK
Eat a fruit instead of drinking the juice
For the same amount of calories as a kid-sized box of juice, you can eat a whole apple, a whole orange, and a slice of watermelon. These whole fruits will satisfy your hunger much longer than juice and you will eat less.
Adopt these 10 tips to eat fruit more often.
HAFIEZ RAZALI / SHUTTERSTOCK
Decrease the fat in your milk to cut calories by about 20%
If you are used to whole milk, decrease to 2% milk. If it’s already the one you usually take, then go with the 1% or skim milk. Each lighter version allows you to eliminate about 20% of your calorie intake. Once you get used to drinking skim milk, you will have eliminated almost 95% of the calories you consume in milk.
BEATS1 / SHUTTERSTOCK
Eat a handful of nuts as a snack
Studies have shown that overweight people who eat a moderate diet that contains a lot of nuts like almonds lose more weight than people who don’t eat nuts. Eating small snacks, once or twice a day, helps control cravings and keep your body in a state of fullness. Hiker carrots and nut mixes with dried fruit and seeds are great choices.39 /40
VVOE / SHUTTERSTOCK
Eat most of your calories before dinner
Studies have shown that the more you eat in the morning, the less you will eat in the evening. Also, you will have a lot more opportunities to burn the calories you have consumed during the day than during the night!
NEW AFRICA / SHUTTERSTOCK
Brush your teeth after every meal, especially dinner
The feeling of cleanliness and freshness after brushing your teeth will send a signal to your body and your brain that it is no longer time to eat. You will therefore have less desire to indulge in your gluttony and you will lose weight.
How to lose weight effectively?
Dr Jesus CardenasDoctissimo medical director
Updated on September 23, 2020
Want to lose weight and don’t really know how to do it? To lose weight permanently, it is better to make some dietary adjustments and some exercises rather than deprive yourself unnecessarily.
- The basic rules for losing weight
- The preferred cooking to lose weight
- How to lose weight sustainably?
- To slim down, determination above all!
4 | To slim down, determination above all!
There are two things you can do to lose a few pounds: change your eating habits and increase your physical activity . If you do not practice any physical exercise today, it is not about necessarily to do sports , but a daily walk or a bit of swimming each week can already do a lot.
Warning ! If you need to lose five pounds or more, go see a doctor or dietitian as you need regular monitoring.
The basic rules for losing weight
To change your diet, you must moderately reduce caloric intake , ie first of all fast fats and sugars. It is essential to respect good dietary practices ( see “Guide to good dietary practices” ) by adding a few simple rules.
- Do not skip meals , especially breakfast, which must remain generous. Eat a light meal in the evening;
- Do not eat anything apart from meals . If you are hungry between meals, drink a full glass of water , coffee or tea without sugar. Drink also before the meal and in the middle of the meal;
- Continue to eat starchy foods with each meal : pasta, rice, potatoes or bread . They give you a feeling of fullness and provide the energy you need, as well as fiber. However, everything that accompanies them should be limited: fatty sauces, butter, cheese, crème fraîche, etc. It is therefore necessary to consume these starches alone or with a seasoning without sugar or fat;
- Eliminate sugary soft drinks ;
- Eliminate alcohol and beer . You can continue to drink wine , preferably red, limiting yourself to one glass per day;
- Avoid eating away from home as it is more difficult to control your diet. In restaurants it is sometimes possible, with friends it is more difficult … If you have a good meal together, you must then try to reduce the quantities and above all never refill a dish;
- Choose lean meats and favor poultry, without the skin, fish and shellfish;
- Beware of hidden fats : avoid all meats in sauce, fatty charcuterie, gratins rich in milk, butter or cream, gruyere and eggs, fried foods, pastries and pastries, sweets and chocolate, ice creams, cakes appetizers;
- Eat vegetables at will and in all their forms: raw, cooked, in soup;
- Eat two fruits a day, but no more;
The preferred cooking to lose weight
- Meats: grilled or roasted;
- Fish: grilled, cooked in the oven or in the microwave, or in foil;
- Vegetables: steamed, stewed or in the microwave;
- Compose the seasonings and sauces as less fatty as possible: put a little oil, butter or cream, then use the lemon, yogurt, stock cube and soy sauce, finally season to taste with aromatic herbs and spices.
How to lose weight sustainably?
To lose weight you have to rely on a few solid principles:
- Give yourself time, at least a month to lose 2 to 3 kilos;
- Prevent cravings and fatigue;
- Stick to the rules set at the start;
- Avoid vitamin and mineral deficiencies ;
- Do not use drugs or special diet foods ;
- Keep eating as much as possible.
To slim down, determination above all!
While respecting these nutritional rules, to lose weight it is good to know how to choose foods with less energy. It is therefore useful to know roughly the nutritional value of a few common foods (see ” Find out the nutritional value of foods “).
It remains for you to be determined and not to give in to all temptations . The first week is often difficult but the first kilo lost is encouraging! However, small deviations are permitted provided they are exceptional. It’s up to you to find a balance without falling into obsession with food and frustration. Otherwise, you risk cracking up and eating impulsively, then feeling guilty and going back to starving yourself, and thus fall into a cycle that is totally unproductive to your weight loss goal!
How to lose weight quickly: 13 steps to follow
September 13, 2019
I invite you to read this article in full, because here I will give you very powerful keys that will allow you both to lose weight quickly, but in addition to achieving much better health.
I will give you the steps here one by one so that you can integrate them into your daily life and thus lose all your extra pounds and lose weight as quickly as possible.
If you have arrived at this article, it is certainly that you are looking to lose weight easily , maybe you are curious, or maybe you are still telling yourself a so-called miracle method to be able to lose weight quickly.
And you’re right ! Because I myself am fed up with so-called miracle methods, or even methods that go completely against good health to allow us to lose weight quickly.
If you find this article useful, consider sharing it using the share buttons at the bottom of the article, it will be a way for me to understand that you like my work, in addition to sharing it with others.
In this article :
- Do not fall into the trap of dieting to lose weight quickly
- The importance of integrating a healthy but gourmet diet
- 13 steps to lose weight quickly