Weight loss diet to quickly get in shape
Are you looking to lose weight but don't know where to start? What criteria does a weight
loss diet need to ensure to both lose weight and not affect health?
In fact, applying diet and exercise to lose weight is one of the ways to lose weight fast,
safely, with few side effects. Please find out in this article!
Most ways to lose weight fast will make you extremely hungry and difficult to achieve your
weight loss goals. If you do not have an iron will, hunger will make you quickly give up on
your weight loss plan. Therefore, you should patiently build a diet and exercise to lose
weight instead of losing weight quickly.
Healthy weight loss diet
When implementing a weight loss diet, you should diet scientifically. If you diet too hard, you
run the risk of gaining weight back quickly due to the yoyo effect.

1. How to eat to lose weight: Cut down on
sugar and carbs
The most important thing is how to lose weight or build a diet is to cut down on sugar and
carbs. When applying a low-carb menu, your hunger levels decrease and you will eat fewer
calories. This weight loss diet also helps lower insulin levels, causing your kidneys to flush
out excess sodium and water from your body.
Many people can lose up to 4-5kg (sometimes more) in the first week of following a
low-carbohydrate and low-carb diet. You can also lose both body fat and water weight.
The group following the low-carbohydrate (carb) diet could automatically eat fewer calories
because they weren't hungry, while the low-fat diet group was often hungry, so they
consumed more calories. Simply put, low-carb eaters lose weight more efficiently than
low-fat eaters.
If you want to lose weight fast, the most important thing is that you need to make sure your
diet is in the style of carbs intake at only 20-50g per day.
2. Eat protein, fat, and vegetables
A person's diet should consist of one part protein, one part fat, and one part low-carb
vegetables. You should eat 2-3 meals a day. If you feel hungry in the afternoon, add a 4th
meal. Following this weight loss diet will automatically bring your carb intake into the
recommended range of 20g - 50g per day for effective weight loss.
The protein
When losing weight by eating, you can provide your body with the following protein-rich
foods:
● Fish and seafood: Salmon, shrimp…
● Meat: Beef, chicken, pork, lamb…
● Eggs: Whole eggs with yolks are best.
Protein is an important part of a slimming diet. This ingredient has been shown to boost
metabolism by 80-100 calories/day.
A high-protein weight loss diet can reduce cravings and obsessive thoughts about food by
60%. This way of eating reduces the desire to eat at night by 50% and makes you so full that
you automatically eat 441 fewer calories per day.

Fat loss diet with low carb vegetables
A healthy slimming diet will not be complete without vegetables with lots of fiber, vitamins,
and minerals. You can choose from the following low-carb vegetables:
● Cauliflower
● Cabbage
● Tomato
● Kale
● Spinach
● Lettuce
● Cucumber
● Rainbow cabbage
● Broccoli
You should add a variety of low-carb vegetables to your menu. You can eat a large amount
and still not exceed 20 – 50 carbs per day to pursue an effective weight loss diet.
Eat weight loss with fat
With the fat loss diet, you can add the following food sources of healthy fats:
● Olive oil
● Coconut oil
● Avocado oil
● Butter
Don't be afraid to eat fat, because trying to diet carb and fat at the same time is a recipe for
failure. This austere diet will make you feel tired and soon give up on the plan.
3. Eat freely for one day a week
To lose weight fast, you should keep the principle of only adding protein, eating low-carb
vegetables and healthy fats. However, if you find it too difficult to completely abstain from
other foods, you can set aside 1 day per week or 1 day every 2-3 weeks to eat freely and
then go back to a strict diet.

On this day, you should choose healthy starchy foods such as oats, rice, quinoa, potatoes,
sweet potatoes, and fruits.
In addition, you can also eat some “unhealthy” foods such as pasta, hamburgers, pizza…
They can help your body adjust to certain substances that stimulate fat burning such as
Leptin and other nutrients. thyroid hormone.
Your weight may increase a little after this free eating day, but do not worry too much,
because then your weight will decrease in the following days of following a scientific weight
loss diet.
Not only help you lose weight fast, but a slimming diet also helps you get many other health
benefits such as lowering blood sugar, improving blood pressure, increasing good
cholesterol, lowering bad cholesterol.
Effective weight loss exercise regimen
In addition to learning how to eat to lose weight, you also need to build a suitable exercise
regimen to lose weight effectively. Exercise will help you burn calories, improve your mood,
build stronger bones and prevent the risk of many chronic diseases.
Here are 11 exercises that you can choose from when building a weight loss exercise
regimen.

1. Walking
Walking is one of the best exercises to help you lose weight. This is an easy way for
beginners to exercise without buying equipment. In addition, this form of exercise is quite
gentle because it does not stress your joints.
According to Harvard Health (*), a 70 kg person burns about 167 calories every 30 minutes
of walking at a moderate pace of 6 km/h.
In addition to walking, you can also do brisk walking at a more advanced level to help burn
more calories, boost metabolism, and increase lean muscle mass.
2. Jogging

Jogging is also a popular exercise to help you lose weight. The benefits of running can also
relieve stress and help prevent heart disease. Depending on your fitness, you can run slow 6
– 9 km/h, or run faster than 9 km/h.
Harvard Health (*) estimates that a 70 kg person burns about 298 calories per 30 minutes of
jogging at 8 km/h.
3. Cycling
Cycling is a slimming exercise that improves your fitness. You can cycle outdoors or at a
gym that allows you to cycle while indoors.
Harvard Health (*) estimates that a 70 kg person burns about 260 calories per 30 minutes of
cycling on a stationary bike at a moderate pace.
4. Weight training
Weight training is a popular choice for people looking to lose weight. This activity also helps
you build strength and promotes muscle growth, increasing resting metabolic rate. You can
do weights at the gym when you plan to lose weight.
According to Harvard Health, a person weighing 70 kg burns about 112 calories per 30
minutes of weight training.
5. Weight loss training regimen with HIIT exercises
HIIT is also known as high-intensity strength training. Short bursts of intense exercise
alternated with periods of recovery. A HIIT workout lasts 10-30 minutes and can burn a lot of
calories.
A study of 9 active men found that HIIT exercises burned 25 percent more calories per
minute than other types of exercise such as weight training, cycling, and treadmill running.

This means that HIIT workouts can help you burn more calories while spending less time
exercising.
6. Swimming
How you swim can affect how many calories you burn. Every 30 minutes, a 70 kg person will
burn 300 calories in backstroke, 372 calories in breaststroke, and 409 calories in butterfly.
Harvard Health (*) estimates that a 70 kg person burns about 233 calories per 30 minutes of
swimming.
7. Yoga
Yoga is a popular way to exercise physical and mental relaxation. Although yoga is not
effective for weight loss, it can burn a moderate amount of calories and bring many health
benefits to help you lose weight more effectively.
Harvard Health (*) estimates that a 70 kg person burns about 149 calories per 30 minutes of
yoga.

8. Pilates
Pilates is a beginner-friendly exercise that can help you lose weight. Although Pilates
exercises do not burn as many calories as aerobic exercise or jogging, there are many
people who still love this subject.
According to a study funded by the American Council on Exercise, a person weighing about
64 kg will burn 108 calories in a 30-minute beginner Pilates class or 168 calories in an
advanced class.'
9. Plank . exercise
The plank exercise can help both men and women lose belly fat very effectively, with only 1
minute of practice, it can be as effective as 60 sit-ups. Not only helps to effectively reduce
belly fat, but plank exercises also help your body to be firmer, increase physical strength,
flexibility ...

10. Cardio exercise
Moderate and high-intensity cardio exercises are well known for their benefits of increasing
metabolism, burning fat effectively, and increasing blood circulation throughout the body.
Moreover, cardio is also a good exercise for cardiovascular health, helping to relax the mind,
beautify the skin, enhance physical and energy ...
11. Squat exercise
If those who are looking for a sexy butt with attractive curves on the body, squat exercise is
the right choice. The effect of this exercise can help your body melt away excess fat, make
your skin smooth and youthful, and especially tone your glutes and thighs.
Note when applying diet and exercise to lose weight
To lose fat quickly and effectively with diet and exercise, you should note a few things below:

● Use smaller dishes so you eat less
● Avoid staying up late and lack sleep because it will make you easy to gain weight
● Drink coffee or tea because caffeine can increase metabolism
● Eat whole foods and avoid processed foods
● Avoid sugary drinks and fruit juices that can cause obesity
● Eating soluble fiber reduces fat, especially in the abdominal area
● Eat slowly to increase satiety and increase the production of weight loss hormones
● Drinking water 30 minutes before a meal helps to fill up quickly and eat less food
● Eating a high-protein breakfast helps you feel full for a long time and reduce calorie
intake during the day
Weight loss diet and exercise require you to invest a lot of time, but the results will be
long-lasting and stable. Even if you choose to eat to lose weight, it is your eating and
exercise habits that will help you maintain your slim figure. Don't be in a hurry to lose weight
fast if you want to find a healthy way to lose weight!
Hello, Bacsi's articles are for reference only and are not a substitute for medical diagnosis or
treatment.