For fast weight loss but with health you need to take some actions that are essential: do not skip meals, do not confuse thirst with hunger and eat more protein every day because this ensures that the body is well hydrated and receives the important nutrients to stay healthy .
These strategies should be maintained throughout life to avoid the accordion effect and so it is very important to know what you can and also what you can not eat through a dietary reeducation. See: First steps to lose weight with food re-education.
So, some attitudes that can help those who wish to lose weight include:
1. Eat at the right time
To lose weight, it is important to eat at least every 3 hours, making at least 5 meals during the day, such as breakfast, morning snack, lunch, afternoon snack and dinner, investing in breads fortified with fiber or cereals, fruits and laticians light.
Skipping meals leads to that person when they are going to eat, ingesting large amounts of food because they are very hungry, in addition to increasing the energy reserve and, when they need it, will withdraw from the muscle, leading to muscle loss and making the body flaccid.
In addition, meals help burn fat and lead to longer lasting results. Learn more at: Skip meals do not lose weight.
2. Drink plenty of water
The hunger stimulus is very much like thirst and many people when they are thirsty think they are hungry and end up eating rather than drinking water. So if you think you're hungry, but eat a little while, drink 1 glass of water to see if you really are hungry.
During the day it is important to drink at least 2 liters of water, but you can also drink unsweetened teas and natural juices, as they quench hunger and improve intestinal transit. If you have difficulty drinking water see: How to drink 2 liters of water per day.
3. Eat more protein
You should eat foods rich in vegetable proteins, such as peas, beans, chickpeas, soybeans, fava beans or lentils, as they are excellent sources of vitamins and minerals and low in fat. Proteins promote the formation of muscles that will facilitate the process of weight loss.
However, they need to be combined with carbohydrates, so that the union of amino acids forms good quality proteins, as in the following examples: rice and beans, peas and millet, lentils and buckwheat or brown rice and red peas, for example. See other examples of: Protein rich foods.
