10 Ultimate Steps How to Lose Weight Fast, Healthy and FOREVER!

Losing weight can be a big challenge, and looking for ways to lose weight for many people is anything but quick, easy and healthy.

With so many weight loss plans, diets and various experts offered to us today by the Internet and television, the number of overweight people is still growing, both in the world and in our country. Sometimes it seems like a vicious circle from which there is no way out.

There is no doubt that modern and popular “fast” diets can be effective in losing weight, but unfortunately, such diet plans bring only temporary results and very quickly return us to the same, if not worse condition.

Since we ourselves are aware of this ubiquitous problem, here we have prepared for you a comprehensive guide on how to lose weight effectively through 10 ultimate tips for proper order and steps, so that your results are not only temporary, but PERMANENT !

Top 10 Tips To Lose Weight Fast And Healthy

So you decided to lose weight? Great! As the old saying goes, "Acknowledging that you have a problem is the first step to recovery." Congratulations on launching that crucial first step.

Losing weight can be an emotional and difficult time for many individuals. Whether your doctor has ordered you because of a health problem or you have decided for yourself that you need to lead a healthier and easier lifestyle, you need to know some order and take certain steps and actions before you start.

Either way, let us take care of it and let us show you the steps below to help you achieve even the most ambitious goal.

Set realistic goals and make a plan

After you think of one of these phrases: “ how am I going to lose weight? “,“ I don’t like the way I look ”or“ I want to get back to my weight 5 years ago ”, you mentally started your campaign. It all starts in a person’s mind, and so does this.

In order to be successful in your idea, your path to it must have some order. And that means you have to create a plan that you will blindly stick to. Part of your plan will require you to make your own goals that you feel you can achieve.

These goals should be short-term and long-term. It is important to set goals that you can reach, ie to be realistic. Short-term goals are good to start with because you can quickly celebrate your successfully accomplished goal.

For example, if you have decided to start losing weight, let your first goal be to lose 5kg in a month. When you reach that goal you move on to another and so on. It’s the same with the dietary changes that are necessary, and the exercise regimen that you should include if you can.

Another important thing in this story is that you have to learn how to strengthen your mental attitude and motivation. Sure, saying “I want to lose weight” and doing something about it are two different things. Strengthen your winning mentality, positive self-image, attitude and self-confidence, and start following your words with action.

Keep reading to find out how…

Change 'how to lose weight?' in 'I can lose weight!'

However, when we talk about personal transformation and change things are not always that simple. There is no doubt that diet and diets are important, but in addition, there are some specific foundations and principles that you must accept in order for your weight loss to run smoothly and without giving up. This is called proper mental attitude.

Like most things in life, losing weight (a lot of weight) comes down to conscious effort, self-discipline, determination and perseverance.

If you are really ready for a change, then instead of asking the question “ how to lose weight? ”You have to start with this attitude:“ My body is already getting slim ”or“ I know I am reaching my desired weight right now ”.

With a clearly defined number (pounds you want to lose) and with a clear mental vision of yourself in your perfect version, pronouncing words in this way creates a mental and firm attitude that easily leads you to the desired goal.

Weight loss VS fat removal

Weight loss and fat loss aren't two synonym words! Most diets and weight loss programs talk about losing weight, but, this is the wrong approach.

Your ultimate goal should always be to melt fat. That is what should occupy you. Many people confuse these two terms, often believing that they mean the same thing, when in fact they are very different from each other.

This will help you understand how weight and fat differ and how fat melting is almost superior to weight loss in almost every way.

• Weight loss; Weight loss are going to be followed by fatigue and constant tiredness.

• . It simply refers to a smaller number on the scales. Your body weight consists of all parts of your body like muscles, fat, bones, water, organs, tissues, blood, water, etc. When you lose weight, you lose muscle and water… and very little fat .

• Fat loss; Losing fat reduces total body fat, i.e. the percentage of your total body weight that makes up fat. The right approach to melting fat is smart exercise and nutrition in a way that maintains muscle mass and focuses solely on fat loss.

It is crucial to speed up a slow metabolism

Whether you want to lose, maintain weight, or simply strive for a leaner body, you should probably speed up your metabolism . After all, the speed of metabolism is crucial for melting unwanted body fat.

It is true that there are many ways to increase the speed of metabolism, and here are a few fairly simple, and at the same time the most common strategies:

• Rest ; Skipping sleep can have negative effects on metabolism, body function, hunger hormones and behavior. Have 7-9 hours of sleep each night.

• Stay hydrated ; Since there is about 60% water in the human body, believe that optimal hydration is key to a fast metabolism.

• Don’t sit around much ; Most people spend the vast majority of days sitting, which is called “new smoking” thanks to the list of negative health outcomes associated with sitting.

• Drink coffee ; When it comes to speeding up metabolism, caffeine is an old reliable friend. Studies have shown that coffee can increase your metabolism rate by up to 11%, and an added bonus is that the increase in demand for your energy goes to the detriment of body fat.

• Don’t cut calories; If you want to lose weight, you need to burn more calories than you consume, and for most people, that means reducing calories.

The quality of the diet determines the weight loss

First of all, it is good to first understand the meaning of healthy food. In general, healthy food is defined as a type of food that is beneficial to one’s health. Healthy food often has a high nutritional content, and is sometimes defined as food that has special health benefits.

One of the most effective approaches applied to almost all weight loss techniques is a diet that contains the effective and healthy diet that your body needs to function properly.

This means that you need to eat, not only those foods that are low in calories and fats, but also those that contain essential nutrients, vitamins and minerals. However, every weight loss program still allows the intake of sufficient amounts of calories and fat, without being stored in the body as fat.

Study the ability and strength of proteins

When it comes to improving body composition e.g.: Fat loss, building and retaining muscle, optimizing protein intake is probably the second most important change in weight loss , diet and lifestyle.

Protein-containing foods increase satiety (fullness) and speed up metabolism, and a high-protein diet constantly speeds up weight and fat loss, preserves metabolism, encourages weight maintenance, and improves overall health markers (e.g., better blood lipids, sugar management in the blood, etc.).

Increasing protein intake means moving from adequate to optimal. Ideally, you should strive to consume a portion of protein-rich foods with each meal, so we recommend starting with 20-30 g at each meal.

Foods richest in protein:

• Lean meat

• Fish

• Eggs

• Dairy Products

• High quality protein shakes

Experts claim that through a weight loss plan you can ingest an optimal protein intake of about 0.72 - 1.0 grams per kilogram of body weight per day.

Eliminate only bad carbs from your diet?

Yes, but only the unhealthy ones! When it comes to weight loss diets, carbohydrates become misunderstood nutrients.

Carbohydrates are the main source of energy that supplies your body. They are also one of the three macronutrients needed for the body to function properly, and they contain starch, fiber and glycogen.

Carbohydrates are grouped into two types depending on the structure of their molecules and these are simple and complex. In this case, we will call them "good and bad." Diet science proves that there are healthy and unhealthy carbohydrates, and getting rid of the unhealthy ones is your job when you are trying to lose weight on your stomach .

Consuming large amounts actually increases the risk of diabetes and coronary heart disease, and can also result in weight gain.

Here are the types of foods with good and bad carbohydrates:

• Bad: Sugar carbonated drinks, fruit sweetened juices, white bread, pastries, etc.

• Healthy: Unprocessed cereals, seeds, sweet potatoes, etc.

So you know what to do if you start losing weight.

A smoothie for energy and detox is a great idea

Smoothies are a delicious way to improve the overall health of your body, while at the same time getting rid of unwanted toxins, raising energy levels and accelerating your weight loss.

All you need to make a nutritious smoothie is a good blender . One blender full of smoothies can provide as many as eight meals of fruits and vegetables a day. Therefore, they should be included in any diet plan.

In addition to being super tasty, daily consumption of homemade smoothie brings many health benefits and is great for:

• Energy - If you feel tired, a smoothie high in carbohydrates and protein can fill you up with energy and keep you awake.

• Detoxification - A green smoothie, for example, can remove toxins from your body. Find some delicious smoothie recipes for detox and body cleansing here .

• Weight loss - low-calorie and low-fat smoothies provide the body with essential nutrients and help remove stubborn fat from your belly.

• Strengthening immunity - smoothies can strengthen your immune system and help you get rid of colds, flu and other infections.

• For beauty - delicious smoothies are full of vitamins and antioxidants for clean smooth skin and shiny hair.

Unlike store-bought smoothies that contain added sugar and some other additives, when you make your own smoothies at home, you have complete control over all the ingredients you want to add.

Also, always make sure that your fruits and vegetables (as much as possible) are organically grown to ensure only the highest quality nutrients.

Exercise is a must for effective weight loss

Exercise has always been just as important as a healthy diet if you are aiming for effective weight loss.

Conventional wisdom exercise emphasizes the importance of cardio training when it comes to removing excess fat, but that’s only half the story. Of course, aerobics can be a good fat burner, but strength training is just as important for your weight loss - if not more so!

Strength training builds muscle and muscle tissue, and burns most of the calories you ingest each day. When you increase muscle mass, you burn more calories at the same time . Your body continues to melt fat even when you are at rest and even while you are sleeping!

Exercise has almost too many advantages to list and only some of them are:

• burns calories and fat

• speeds up metabolism

• helps you lose weight

• shapes and tones your body

• keeps you in shape

• strengthens your cardiovascular system

• raises self-confidence

By training for a minimum of half an hour a day, combining cardio exercises and strength training you can completely reshape your body and keep the ghana that way.

"Fad diets" are a (bad) good way to lose weight

Today, there are indeed many TV and internet gurus who will try to sell you ideas on how to lose weight with various trendy diet plans (often extreme and with a lot of unfounded claims), promising fast results, with minimal effort.

Such trend diets are popularly referred to as “fad diets,” and the term is generally used to describe a diet plan or program that claims to have a “ secret ” or “ method ” for achieving successful, irreversible, and long-term weight loss.

Fad diets basically don’t have to be that dangerous or bad, and if you want to lose weight fast in a short period of time for some special event or one-off occasion, you can try one of these diets. They undoubtedly bring effective, but unfortunately only temporary results - in the vast majority of cases, the lost pounds come back after a certain amount of time.

There are many different types of such trendy diets on the market - some are new and some have been around for years. Some of the most famous such diets are:

• Atkins diet

• South Beach diet

• Ketogenic diet

• Paleo diet

• Zone diet

• Dukan diet

• The 5: 2 diet

But before you join such a fast weight loss regimen, you need to be aware of its effects. To lose weight forever, you should change your entire lifestyle, not just your diet. Therefore, we recommend that you apply ways that will bring lasting changes in your weight and your health.

Methods to lose weight in a healthy way: here are 10 things not to do to lose weight

Faced with the need to shed excess pounds, sometimes we resort to methods to lose weight quickly considered, erroneously, safe and working. Here are the most common ones and why they are not suitable for healthy weight loss. Trousers that struggle to close and shirts that adhere a little too much, thanks to the numerous tables in company, the aperitifs and the high-calorie "cheats"; the discomfort due to the balance that sends us back numbers that we just don't like; the need to (go back to) feel good about oneself, to see and feel better, more energetic and healthy, lighter and less burdened.

When there is the need to lose weight and lose excess kilos , whether they are few or many, you must be aware that you need to change your lifestyle, changing your eating habits and abandoning the comfort of the sofa, and what wait can be a long road, not without hitches, but necessary if you want to achieve lasting results and gain health, as well as physical appearance. Yet, due to laziness and impatience, we easily fall into the trap of wanting to get everything immediately, putting into practice unlikely and incorrect strategies that do not really help us to achieve the set goals. So let's see below what are 10 things not to do to lose weight in a healthy and natural way .

10 things not to do to lose weight in a healthy way

1.Skipping meals

It is one of the most common mistakes found among those who want to lose the extra pounds quickly: if I skip meals I will surely have a daily calorie deficit, so I will be able to lose weight and even more quickly. Error! In reality, systematically skipping one of the three main meals, if not supervised by a professional, is not a good strategy to lose weight , on the contrary, it determines a physiological lack of sugars that pushes the brain to crave more food in compensation, which is why we arrive much hungrier than usual at the next meal.

Not only that: during a period of fasting, we lose first of all the fluids, then the muscle tissue (otherwise the organism from where does it get the necessary energy?) And only lastly the fat , which will then be regained after starting to feed ourselves with regularity, routing us towards the dangerous yo-yo effect .

2.Forcibly fasting

For the same reasons explained in point 1, a forced fast and not followed by a food professional, as well as a drastic cut in calories , does lead to weight loss, but which essentially affects muscle tissue . The body, in fact, receives a false message, which tends to store fat as a supply, as a response to a moment of "famine". Also where do we put the stress due to lack of food?

3.Eliminate carbohydrates entirely

The total elimination of carbohydrates is a "fad" and a very fast, but very incorrect, way to deflate, which in the long run involves loss of energy, muscle tissue and slowing of metabolism. A correct diet, on the other hand, must always include a certain percentage of carbohydrates at every single meal, represented by whole grains and complex sugars (without forgetting that even vegetables and fruit are a source of carbohydrates), well balanced and above all well combined with sources of fiber. , proteins and fats.

4.Eliminate all fats

Too many times demonized as the carbohydrate cousins, fats should not be abolished a priori but chosen wisely . Recall that their administration is essential for the production of cell membranes, hormones, certain vitamins, as well as for the proper functioning of the immune and cardiovascular systems. Fats, yes, then, but preferring the good ones, such as those derived from extra virgin olive oil , fish and dried fruit .

5.Eat only "light" foods

Supermarket shelves are now full of products that have the word " light " on the packaging. This can deceive us for two reasons: the first is that, considering it lighter, we could eat a given food in excessive quantities , even exceeding the calories; the second is that a food defined as "light" may not necessarily be more dietetic than its "non-light" counterpart. We learn to read the food labels of both and compare the reported nutrient values.

6.Don't pay attention to drinks too

We are also attentive to the extra gram of pasta on the scale, but we forget the glasses of industrial fruit juices, the numerous sugary coffees or alcoholic beverages that we allow ourselves during a day: not only the food, but also the drinks bring sugars and empty calories and useless ones that slow down or do not facilitate the weight loss process.

7.Liquid based diet only

It promises and allows you to deflate quickly and purify yourself after a period of overeating, of course, but a totally liquid regime, based on smoothies, centrifuged, vegetable and fruit juices, can only make sense if carried out under the supervision of a doctor or a nutritionist and for a very short time . Do-it-yourself can also have important consequences, since it is a diet lacking in fundamental nutrients: hypotension, anemia, loss of energy and muscle mass, metabolic acidosis. Furthermore, lost weight loss is difficult to maintain over time.

8.Get little sleep

The prolonged lack of sleep increases blood levels of cortisol , the stress hormone responsible that promotes the body's inflammation and the ' accumulation of fat , especially in the abdominal area. Lack of sleep also affects two other hormones, leptin and ghrelin : the first, responsible for reducing appetite, is produced less in favor of the second which, on the contrary, stimulates it.

9.Exhaust with physical activity

Starting an exhausting physical activity all of a sudden after months of idleness and sedentary lifestyle is not the right strategy for weight loss. Switching from couch mode to excessive exercise is a traumatic approach for the body: the body is not used to all this and the initial enthusiasm and enthusiasm will recede in favor of frustration and demotivation. The best thing is to start moving, but do it gradually and consistently.

10.Perennial sedentary lifestyle

Having a balanced diet is the focal point for losing weight, but not enough to obtain and maintain the desired results, if not also supported by constant physical activity : one without the other does not make much sense, since it is their synergy to give us the best fruits. We abandon the laziness and comfort of armchairs and sofas and start moving more, starting with small ideas: leave the car in the garage and take a nice walk at a brisk pace, prefer the stairs to the lift, get out the bike and set up a daily course, sign up for a gym or a dance class. The imperative is one: get moving!

How to burn more calories?

Here are some simple tips In addition to the above, there are some tips that can help us burn more calories, such as: Whenever possible, add spices and foods with thermogenic action such as chilli, pepper, turmeric and ginger to meals ; Do not skip snacks: eating every three hours or so helps to increase the basal metabolic rate, making us lose weight more easily; They will be tiring and sometimes boring, but household chores also help us burn more calories: washing floors, vacuuming, cleaning windows keep us fit and the house cleaner; Likewise, getting used to always using the stairs, avoiding the elevator, can be a way to burn more calories. Finally, remember that to speed up the metabolism and lose weight in a healthy way , it may be useful to use some specific supplements.