Lose weight fast! 4 tricks | Just change the way you eat. No patience diet

 

Lose weight fast!  4 tricks | Just change the way you eat.  No patience diet

I want to lose weight easily and quickly! There must be many people who think that.
In order to fulfill such a wish, this article will explain how to lose weight quickly.
In addition to the diet and exercise methods that can be started immediately from today,

  • Can you lose weight by taking a half bath?
  • Is it true that you can lose weight by eating spicy food?

Answers to the diet rumors that are overflowing in the streets!
Learn how to lose weight quickly and use it to create your ideal body.

Index

  • What are 4 quick ways to lose weight? Diet is the key!
  • Diet to lose weight fast
  • If you want to lose weight even more, try a “one-meal replacement diet”
  • Exercises to lose weight quickly
  • Do you agree with this? Diet Q&A
  • "SIXPACK Protein Bar" is recommended for dieting
  • Diet is the key to quick weight loss! Press the point and lose weight

What are 4 quick ways to lose weight? Diet is the key!

young woman eating

If you want to lose weight quickly and easily, try these four first!
With just this awareness, even women who find it difficult to continue dieting can easily change their bodies.

  1. Make it a diet of [protein > carbohydrates/lipids]
  2. Eat carbs with fiber
  3. Try a protein replacement diet
  4. Strengthens large muscles such as thighs and back

No need for painful diet restrictions or troublesome diet methods! Exercise is important, but if you want to change your body immediately, first adjust your diet. In order to lose weight quickly, it is OK just to review the contents of the meals you always eat!

Let's make "calorie consumption > calorie intake"

 

In order to “lose weight”,
Calories consumed > Calories consumed
is OK!
If you burn more calories than you consume in a day, you will lose weight. In other words, I want to [increase calorie consumption] or [decrease calorie intake]!
Methods 1 to 3 above reduce calorie intake, while method 4 increases calorie consumption.

The easiest way to cut back on calorie intake!

Either [Increase calorie consumption] or [Reduce calorie intake] is fine, but in order to lose weight quickly, it is recommended to "Reduce calorie intake" as described in ① to ③ above as a shortcut!
To increase calorie consumption, it is important to first build muscle and raise your basal metabolism. Of course, you can create a “thin body that is easy to lose weight” by doing so, but it is important to think over a long period of time and work slowly.
"Reducing calorie intake" is OK just by reviewing the contents of the meal! It's easy to do, so even those who are not good at dieting can start working immediately!

However, it is difficult to manage the calorie intake in all meals. but it's okay! You can make a "low calorie meal" without having to manage it in detail. If you only know the way of thinking, convenience store meals are OK!

I will introduce 4 meal points that can quickly suppress calories.

Diet to lose weight fast

Dietary method ① Let's make it "protein> sugar / fat"

foods rich in protein

The most important thing to eat fast and lose weight is to eat a lot of protein! Refraining from carbohydrates and fats and consuming a lot of protein is the best diet for a diet that reduces calorie intake. Protein is the most important nutrient for weight loss!

Calories are made up of three nutrients: protein, fat, and carbohydrates. Protein and carbohydrates are 4 kcal per gram, while fat is 9 kcal per gram, which is more than twice as high. Therefore, if you increase the amount of protein in one meal without changing the amount you eat and reduce the amount of fat, you will inevitably reduce the amount of calories you consume. Carbohydrates have the same calories as protein, but they are different in how easy it is to gain weight, so in order to lose weight quickly, it is recommended to increase protein rather than carbohydrates.
Protein is also a building block for muscles. By eating a lot of protein while refraining from carbohydrates and fats, you can not only reduce your calorie intake, but also increase your muscle mass and increase your basal metabolism! If your basal metabolism increases, you will be able to consume more calories with the same amount of exercise, and it will also help you increase your calorie consumption, so you can kill two birds with one stone!

protein doesn't make you fat

Furthermore, among the three nutrients that make up calories (proteins, fats, and carbohydrates), protein is the most difficult to convert to fat. Even if you eat the same amount and calories, eating a lot of protein and eating a lot of fat and carbohydrates will make you gain weight completely differently! If you eat a lot of protein and cut back on lipids and carbohydrates, you'll naturally get a diet that doesn't make you gain weight without reducing the amount you eat.
Of the three nutrients, lipids are the most likely to gain weight because they are not only high in calories, but also serve as body fat to store energy. Carbohydrates tend to raise blood sugar levels, and when blood sugar levels rise sharply, a large amount of the hormone "insulin" is secreted to lower it. When insulin lowers blood sugar levels, it has the function of converting sugar into fat, so if it is secreted in large amounts, a lot of sugar will be converted into fat, making it easy to gain weight.
Protein, on the other hand, is a powerful ally for quick and easy weight loss, as it makes your body less likely to gain weight and makes it easier to lose weight! That's why it's recommended to avoid lipids and sugars that make you fat and eat a lot of protein to lose weight quickly!

Eat fat for breakfast or lunch. Choose good quality fats

As mentioned above, lipid is the most likely to gain weight among the three nutrients. Therefore, basically you want to avoid it as much as possible during the diet. Especially at night, your body tends to store fat, so avoid eating fat at dinner. If you want to eat fat, breakfast or lunch is recommended.
Fat can be avoided with a little ingenuity. For example, if you eat meat, choose parts with less fat, and choose dishes that don't use much oil, such as steamed or simmered dishes!

Olive oil, sesame oil, fish fat, etc. are OK!

 

Also, there are various types of lipids, so it is important to choose and consume high-quality lipids that do not cause you to gain weight. The lipids contained in fish, olive oil, perilla oil, and linseed oil do not make you gain weight, and they also work to support fat burning. On the other hand, be aware that the fat contained in meat, fried foods, sweet bread, etc. is particularly easy to gain weight, so be careful not to eat it.

Dietary method ② Choose carbohydrates rich in dietary fiber such as glutinous barley and brown rice

multigrain rice

Even if you say you should eat a lot of protein, not eating carbohydrates (sugars) at all is actually counterproductive! Not all carbs make you fat. Rather, it is a necessary nutrient for quick weight loss because it can be used as energy for activity and can “increase calorie consumption” . If you choose carbohydrates that are hard to gain weight, you can eat them all!

Carbohydrates that are hard to gain weight are glutinous barley, brown rice, barley, and multigrain rice that are rich in dietary fiber.
Eating carbs along with fiber can help you lose weight.
Carbohydrates are said to make you gain weight because the sugar contained in them causes your blood sugar level to rise sharply. As mentioned above, when the blood sugar level rises rapidly, a large amount of the hormone "insulin" is secreted to lower it, and when the blood sugar level is lowered, sugar is converted to fat, making it easier to gain weight.
Dietary fiber prevents this. Since it delays the absorption of sugar, it slows down the rise in blood sugar level, suppresses the secretion of insulin, and makes it difficult to gain weight.
Therefore, in order to lose weight quickly, choose carbohydrates that are rich in dietary fiber. In addition to brown rice, barley, and multi-grain rice, we recommend choosing rye bread for bread and whole wheat pasta for pasta, as they are rich in dietary fiber.

Dietary method ③ Let's take the first bite with dietary fiber

In order to lose weight quickly, the order of eating is also a point. Have you ever heard the saying, "If you eat vegetables first, you will lose weight"? This is because vegetables are rich in dietary fiber, so eating vegetables first and taking in dietary fiber makes it easier to lose weight.
By taking dietary fiber first, dietary fiber reaches the gastrointestinal tract first and effectively delays the absorption of sugar that arrives later. This slows the rise of blood sugar levels and reduces insulin secretion.

  • side dish cabbage
  • Salad with plenty of vegetables
  • Seaweed and mushrooms in miso soup

 

Let's eat the first bite!
Next, if you eat protein such as meat and fish, and finally carbohydrates such as rice, dietary fiber works more efficiently and makes it difficult to gain weight. If you use rice rich in dietary fiber such as brown rice or barley, you can take double measures, which will lead to quicker weight loss.

Diet ④ Chew well and eat slowly

Eating fast is NG in order to lose weight quickly! Let's be conscious of chewing well and eating.
The point is the number of bites. Chewing has many benefits for quick weight loss.
Chewing itself burns calories. So you can increase your calorie consumption just by chewing and eating well. In addition, chewing well reduces hormones that promote appetite and increases hormones that suppress appetite, which has the advantage of preventing overeating.
Also, by chewing more often, the speed of eating slows down, and the speed at which nutrients are absorbed into the blood also slows down, resulting in a gradual increase in blood sugar levels and a reduction in insulin secretion, making it difficult to gain weight. world.

If you want to lose weight even more, try a “one-meal replacement diet”

If you want to lose weight quickly, we recommend a “one-meal replacement diet”

I want to lose weight faster! In that case, it is also recommended to do a "one meal replacement diet" in addition to the above diet.
It's easy to do. Just replace one of your daily meals with protein, smoothies, soups, diet foods, and more!
By replacing one meal, you can forcibly reduce your calorie intake. This is the perfect diet for those who want to lose weight quickly.
It's okay to eat the other two meals properly, so it's easy to continue without stress, which is a nice point to lose weight quickly!

Use protein instead

 

Many people use smoothies to replace one meal, but it is recommended to use protein to quickly lose weight.
Protein is like a supplement for efficient intake of protein. As mentioned above, protein does not make you gain weight even if you eat it, and it is an essential nutrient for raising your metabolism and building a lean body because it is a material for muscles. With protein, you can easily consume that protein while suppressing excess calories, so it will lead to an efficient diet and help you lose weight quickly.

Bar type recommended

protein bar

There are various types of protein, such as the type that dissolves the powder and drinks it, the jelly type, and the bar type.
Among these, the bar type is especially recommended for replacement diets! Chewing and eating makes it easier to feel full, and you can continue without holding back your hunger.
Also, chewing uses the muscles of the jaw, so you can consume calories. Chewing your food well will burn more calories, which will help you lose weight faster.

Exercises to lose weight quickly

Plus exercise is great! Aim to increase muscle mass with simple weight training

As explained so far, you can quickly lose weight by reviewing your diet and [reducing calorie intake] , but you can speed it up by doing simple exercise [increasing calorie consumption] .
Simple exercise that you can do at home is enough, so move your body and increase your calorie consumption.
Muscle training is recommended. The more muscle you have, the more calories you burn and the faster you lose weight.
As long as you hold down the points, you can efficiently increase muscle mass and increase calorie consumption without going to the gym or doing stoic training.

Work out with big muscles

To lose weight quickly, it is recommended to exercise using large muscles.
What are big muscles

  • ass
  • thigh
  • back

 

muscles!
By using these large muscles, you can train a wide range at once, which leads to an efficient increase in muscle mass! The more muscle mass you have, the more calories you will burn, making it easier to lose weight quickly.
In addition, large muscles consume a large amount of calories, so training using large muscles can consume more calories, which is important for losing weight [calorie intake < calorie consumption].

Just repeat the action of squatting and standing up! It is an exercise that can use the muscles of the lower body such as thighs and buttocks in a well-balanced manner. You can quickly train a wide range of muscles, so you can efficiently increase your overall muscle mass and increase your basal metabolism.

●How to

  1. Stand with your feet slightly wider than shoulder-width apart and your toes pointing outward. Lightly cross your arms in front of your chest.
  2. Squat slowly and deeply as if pulling your buttocks back. Her gaze is straight ahead.
  3. Hold for 1 second when your thighs are parallel to the floor.
  4. Slowly stand up until your knees are fully extended.
POINTBe
careful not to let your knees go inside when crouching. Try to keep your weight on the soles of your feet, not just your toes and heels.

[Back, buttocks, thighs] Back extension

Since you use the muscles of your buttocks and thighs at the same time as your back, you can train a wide range of muscles at once, efficiently increasing your overall muscle mass, which leads to a quick and easy body building. You can expect to tighten your back and lift your hips.

●How to

  1. Lie down on your back and stretch your arms out in front of you. The toes of both feet lightly touch the floor and extend straight.
  2. Slowly raise your left arm and right leg at the same time. While balancing with your left foot on the floor, raise it to the point where it rises, hold for 1 second and lower it.
  3. Slowly raise the opposite leg in the same manner, hold for 1 second and lower.
POINT
Raise your arms from your chest and your legs from your thighs. Be careful not to make a difference between left and right movements!

[Chest, upper arms] Push-ups

 

It's called a "push-up". Use your upper arm and chest muscles. The chest muscle (pectoralis major) is the second largest muscle in the upper body, so it will efficiently increase muscle mass and lead to a quick and easy body building. You can also expect the effect of keeping the chest position high and the effect of tightening the slack of the upper arm.

●How to

  1. Place your hands on the floor so that your hands are shoulder-width apart, and stretch your body in a straight line from head to toes.
  2. Bend your outstretched hands and lower your chest as close to the floor as possible.
  3. When you lower it to the limit, keep it for 1 second and return it.
POINTKeep
your body straight from your head to your feet so that your lower back does not bend or your buttocks rise. When it's hard, it's OK to kneel on the floor.

 

[Stomach] Twist Crunch

It is an exercise that adds a “twist” to general sit-up exercises. You can aim for a beautiful constriction by twisting.

●How to

  1. Lie on your back and clasp your hands behind your head. Bend and lift both knees so that the soles of your feet touch the floor.
  2. Repeat the twisting motion of the upper body so that the right elbow and left knee, and the left elbow and right knee are alternately attached.
POINT
Be careful not to shake the center of the body and around the navel. Make a big move to twist your upper body firmly while being conscious of whether it works on your side.

Aim for 3 sets a day! No need to decide the timing or number of times

A good rule of thumb for quick weight loss is 3 sets a day.
There is no set timing or number of repetitions per set, so do it according to your lifestyle and strength. If you have time, you can do 3 sets at once, or if you don't have a lot of time, you can divide it up and do it in your free time! Anyway, continuing will be the best shortcut to lose weight quickly.
Also, the number of times per set should be 10 to 15, but that's just a guideline. Rather than the number of times, try to take care of the experience. It is ideal to continue a few times after feeling that "my muscles are tired" and "it's hard". Feeling tight is proof that your muscles are overloaded. Muscles grow larger as they recover from that damage, so doing a few repetitions after feeling tight will put more stress on the muscles, allowing them to grow more when they recover. You can efficiently increase your muscle mass, raise your basal metabolism, and lose weight quickly, so let's do our best a few more times!

It is even better if you keep in mind the exercise that you can do on a daily basis.

Along with 3 sets of exercise a day at home, if you try to do a little exercise in your daily life, you can improve the efficiency of your diet and quickly lose weight.
For example, try to use the stairs instead of the elevator or escalator, or walk one station when you have time.

Don't forget to replenish your protein after exercise

And the most important thing in a quick and easy exercise method is to replenish protein immediately after exercising!

As mentioned earlier, protein is the building block of muscle. Muscles need more protein to recover, especially after exercise. This is also the time when muscle synthesis is at its highest, so a solid supply of protein will support muscle recovery and lead to increased muscle mass.
In order to make a body that is easy to lose weight quickly, let's replenish protein immediately after exercise (preferably within 30 minutes).

Protein is convenient for protein replenishment after exercise

Protein is found in meat, fish, eggs, and soy products, but it can be difficult to eat right after exercising.
Protein is convenient at times like that! You can take it easily without the hassle of cooking, so even if it is difficult to eat meat or fish immediately after exercising, you can smoothly replenish your protein with protein. It is perfect for those who want to lose weight quickly because it can reduce the extra calories compared to eating.

Do you agree with this? Diet Q&A

There are many rumors in the world, such as "If you do 〇〇, you will lose weight!"
Many people may want to try it to lose weight quickly.
But wait! Some of those rumors need attention and some are not very effective for dieting.
In order to lose weight quickly, it is important to have correct knowledge and practice without waste. Therefore,

  • Is it true that you can lose weight by eating spicy food?
  • Can you lose weight by taking a half-body bath for a long time?
  • Can you lose weight by eating protein?

And so on, we have summarized the rumors and questions about diets that are overflowing in the streets!

Can you lose weight by eating a lot of spicy food?

Woman
It's said that eating spicy food makes you sweat a lot, which makes it easier to lose weight.

It's true that eating spicy food makes it easier to lose weight. Spicy foods contain a stimulant called capsaicin, which stimulates the sympathetic nerves and raises body temperature. Since you use energy to raise your body temperature, you will burn more calories and lose weight more easily.
But remember, eating spicy food doesn't mean you'll lose weight! Eating spicy food will also take in calories, so if you take in more calories than you burn, you won't lose weight. It is important not only to eat spicy food, but also to exercise and burn calories.

Can you lose weight by taking a half-body bath for a long time?

 

Woman
A half-body bath that has the image of people with a high sense of beauty doing it. Is diet effective?

In conclusion, you can't lose weight just by taking a half bath. However, by warming your body in a half-body bath, your metabolism will improve, so you will be able to burn more calories than usual and expel waste products smoothly, making it easier to lose weight temporarily. Therefore, if you try to exercise as a set after half-body bathing, the efficiency of dieting will increase and it will lead to quick weight loss.

Can you lose weight just by eating protein?

Woman
Recently, I often hear that you can lose weight by drinking protein, but is that true? It looks sweet, so I'm likely to gain weight, but is it okay to drink it every day?

Protein is like a supplement to take protein efficiently. As mentioned above, protein is essential for building a lean body, so it is important to take it properly to lose weight quickly. However, protein is just a nutritional supplement, so if you are getting enough protein in your diet, you don't need to take it all the way.
However, when you don't have time to eat a solid meal, or when you want to take protein easily after exercise, when it is difficult to take protein with meals, it is convenient to take protein easily.
Protein is mainly protein, so you won't get fat even if you take it every day to compensate for the amount you can't get in your diet. We recommend that you use it as needed.
How to choose is important in taking protein. Depending on the product, the amount of protein consumed and the amount of carbohydrates and lipids contained in protein differ. Choose foods that are high in protein and low in carbohydrates and fats.

"SIXPACK Protein Bar" is recommended for dieting

If you want to use protein to lose weight quickly, "SIXPACK Protein Bar" is recommended.
Among the many proteins, it is one of the top-class high protein in Japan, and it is an excellent product that cuts excess sugar and fat to the limit.
The following three points are recommended!

 

  1. Cut unnecessary sugars and fats
    "SIXPACK Protein Bar" cuts unnecessary sugars and fats to the limit! Sugar is 5g and fat is only 4g (cranberry flavor), which is remarkably low. To lose weight quickly, you want to avoid excess sugar and fat. It's a reassuring ally of diet that will make it come true!
  2. 20g of high protein
    in 1 In addition, 20g of protein is blended in 1. That's 1.5 to 2 times more than other protein bars. You can get protein more efficiently, so it will support your diet. Moreover, with cranberry flavor, you can take 6g of dietary fiber together.
  3. In addition to the three types of delicious and easy-to-eat
  4. “caramel peanuts,” “chocolate,” and “cranberry,” there are a total of four types: “KETO Diet Support Protein Bar Chocolate Nut Flavor,” which contains the ingredient “MCT oil” that is currently attracting attention. You can eat it like sweets while reducing excess sugar and fat. It's nice to be able to eat sweets even when you're on a diet♪ It's
    easy to feel full when you chew and eat, so it's recommended as a meal replacement when you don't have time or a single meal!
  5.  

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