TIPS FOR LOSING WEIGHT EFFECTIVELY

1. WEIGHT LOSS: 21 TIPS FOR LOSING WEIGHT EFFECTIVELY
· Add protein to your diet
· Avoid processed foods
· Choose unprocessed foods
· Limit your intake of added sugar
· Avoid liquid calories
· Limit your intake of refined carbohydrates
· Eat more fruits and vegetables
· Try Intermittent Fasting
· Drink green tea (unsweetened)
· Drink water
· Replace some fat with coconut oil
· Add eggs to your diet
· Try a glucomannan supplement
· Do reviews from time to time
· Eat more slowly
· Get enough sleep
· Eat more fiber
· Do strength training and cardio
· Use protein powder
· Brush your teeth after meals
· Adopt a new lifestyle

2. The coach's best advice to boost your weight loss
Feeling good in your body, in your clothes and having the line can sometimes seem
impossible and yet, there are plenty of tips for losing weight effectively . Apply all of
these points or just a few to see the difference. Weight loss always brings many
questions:
How to lose weight ?
How to lose weight fast?
Do you have any advice for losing weight?
How to lose weight quickly ?
Have a tip for losing weight?
Can you lose weight in 1 week?
Here are the 21 weight loss tips, nothing for you, little tips full of common sense, I will
explain it to you in a moment.
21 weight loss tips
Add protein to your diet
When it comes to weight loss , protein is the king of nutrients. Your body burns
calories when digesting the protein you eat, a high protein diet can boost metabolism
by up to 80-100 calories per day.
Proteins are very satiating , they reduce your appetite . Read this carefully, some
studies show that people eat up to 400 calories less per day on a high protein diet.
(July 2005, Am J Clin Nutr.).
Avoid processed foods
Processed foods are generally high in added sugars, saturated fats and therefore
calories.
If you have to remember, a tip to lose weight is to avoid processed products at all
costs. These modified foods are made for you to consume and are likely to be more
addictive than unprocessed foods.
Choose unprocessed foods
One of the best things you can do to lose weight effectively is to base your diet on
healthy , unprocessed foods.You eliminate the vast majority of added sugars, added
fats. Most unmodified foods are naturally healthy and contain all the essential
nutrients your body needs.
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3. In the process of losing weight , you will naturally turn to healthy, whole foods
You eliminate the vast majority of added sugars, added fats. Most unmodified foods
are naturally healthy and contain all the essential nutrients your body needs.
In the process of losing weight , you will naturally turn to healthy, whole foods.
Limit your intake of added sugar
It is well known that excessive amounts of sugars are one of the main causes of metabolic
diseases , diabetes, obesity and heart disease.
For example, on average, Americans eat about 20 sugar stones each day. This amount is
usually hidden in various processed foods, such as bread, coke. So you can consume a lot
of sugar without even realizing it.
Because sugar goes by many names in ingredient lists, it can be very difficult to determine
how much sugar a product actually contains.
Minimizing your intake of added sugar is a great way to improve your diet.
Avoid liquid calories

4. Liquid calories come from sugary soft drinks, fruit juices, chocolate drinks and
energy drinks. These drinks are harmful to health with an increased risk of obesity .
A study showed a drastic 60% increase in the risk of obesity in children, for each
daily serving of a sugary drink.
I'll tell you, your brain doesn't register liquid calories the same as solid calories, so
you end up adding those calories on top of everything you eat.
Limit your intake of refined carbohydrates
Refined carbs are carbs that have had most of their beneficial nutrients and fiber
removed.
The refining process leaves only easily digestible carbohydrates, which can increase
the risk of overeating and disease . The main food sources of refined carbohydrates
are white flour, white bread, sodas, pastries, snacks, candies, pasta, breakfast
cereals and added sugar.
Eat more fruits and vegetables
Fruits and vegetables are extremely healthy and weight-loss foods.
In addition to being rich in water, nutrients and fiber, they generally have a very low
energy density. This allows you to eat large portions without consuming too many
calories. Numerous studies have shown that people who eat more fruits and
vegetables tend to be healthier and lose weight faster .
Try Intermittent Fasting
Intermittent fasting is an eating pattern that alternates between periods of fasting and eating.
There are several ways to do intermittent fasting, such as the 16/8 method which is a 16
hour period without eating and an 8 hour period during which it is possible to eat.
Generally, these methods cause you to eat fewer calories overall, without having to
consciously restrict calories during meal times. This should lead to rapid weight loss , along
with many other health benefits like insulin reset and lower blood sugar .
Drink green tea (unsweetened)
Green tea is a natural drink rich in antioxidants.
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5. Drinking green tea is linked to many benefits, such as increased fat burning and
weight loss .
Green tea can increase energy expenditure by 4% and increase selective fat burning
by up to 17%, especially harmful belly fat according to some US studies. (Am J Clin
Nutr. 2008)
Matcha green tea is a variety of powdered green tea that may have even more
powerful health benefits than regular green tea.
Drink water
And there, surprise I give you a piece of advice so simple that one might doubt it, but
drinking water can help you lose weight .
Drinking water before meals may also lead to reduced caloric intake , especially for
middle-aged and elderly people. Water is especially good for effective weight loss
when it replaces other high-calorie, high-sugar beverage
Replace some fat with coconut oil
Coconut oil is high in fats called medium-chain triglycerides , which are metabolized
differently than other fats. Studies show that they can slightly boost your metabolism
, while helping you eat fewer calories.
Note that this doesn't mean you have to add this fat to your diet, just replace some of
your other sources of fat with coconut oil.
Add eggs to your diet
Eggs are the ultimate weight loss food . They're low in calories, high in protein, and
loaded with all kinds of nutrients including omega 3s . Protein-rich foods have been
shown to reduce appetite and increase satiety , compared to foods that contain less
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6. Test as part of your weight loss meals , an egg-based breakfast over several weeks,
this diet may well surprise you and bring very good results.
Try a glucomannan supplement
Glucomannan is one of many proven weight loss products . This natural, water-
soluble dietary fiber comes from the roots of the konjac plant.
Glucomannan is low in calories, it takes up 17 times its volume in the stomach and
provides significant satiety. It also reduces the absorption of proteins and fats. Its
exceptional ability to absorb water makes glucomannan effective for weight loss .
Take one capsule 15 – 20 minutes before a meal.
Do reviews from time to time
Realizing that the work already started to bear these fruits is very important to stay
motivated in your long-term weight loss goal .
There are several effective ways to take stock, keeping a journal with your results in
terms of weight, measurements, taking photos throughout the process, using a
weight tracking application .

7. Eat more slowly
I have to tell you something important, it takes about 15 minutes for your digestive
system to send a message to your brain that you are full . If you eat too fast, you can
eat way too many calories before your body even realizes you're full.
Chewing more slowly can help you eat fewer calories for weight loss .
Get enough sleep
Getting enough sleep is incredibly important for weight loss , as well as for regulating
your future weight.
Studies have shown that sleep deprived people are up to 55% more likely to become
obese than those who get enough sleep. This number is even higher for children.
This is partly because sleep deprivation disrupts daily fluctuations in appetite
hormones , resulting in poor appetite regulation.
Eat more fiber
High-fiber foods can help with weight loss . Meals high in water-soluble fiber can be
especially helpful, as this type of fiber can help increase feelings of fullness .
Fiber can delay stomach emptying, cause the stomach to bloat, and promote the
release of satiety hormones . Ultimately, it makes us eat less naturally, without
having to think about it.
Increase your fiber intake gradually to avoid abdominal discomfort, such as bloating,
cramps, and diarrhea.
Do strength training and cardio

8. Now I'm going to let you in on a secret, loss of muscle mass is a common side effect
of calorie restricted diets . If you lose a lot of muscle, your body will start to burn
fewer calories than before, so retaining your muscle mass is crucial .
By lifting weights regularly, you can prevent this loss of muscle mass . As an added
benefit, you will also feel much fitter.
Add to that cardio , jogging, running, biking, brisk walking, or hiking is a great way to
burn calories and improve mental and physical health.
Cardio has been shown to improve many risk factors for heart disease. It can also
help reduce body weight .
Cardio seems to be particularly effective at reducing dangerous belly fat that
accumulates around your organs and causes metabolic disease.
Use protein powder

9. People looking to lose weight effectively usually increase their protein intake.
However, for those who don't, taking a dietary supplement rich in whey protein is an
effective way to increase protein intake and therefore preserve your muscle mass .
A US study shows that replacing some of your calories with whey protein can lead to
significant weight loss, while increasing lean muscle mass (2014 Chicago).
Brush your teeth after meals
Simple, yet effective, brushing your teeth immediately after eating can help curb the
urge to snack or eat between meals. Indeed, many people do not feel like eating
after brushing their teeth.
Therefore, if you brush your teeth after eating, you may be less tempted to have an
unnecessary snack.
Adopt a new lifestyle
One of the things that almost always fails in the long run is following a weight loss
diet or eating too restrictively. In fact, people who “diet” tend to gain more weight
over time.
Instead of just focusing on weight loss and how to lose weight fast , make it a healthy
lifestyle . Eat to become a fitter, happier, healthier person - not just to lose weight.
By making conscious food choices, increasing your awareness, and listening to your
body, weight loss should follow naturally and easily.