How to lose weight easily

You want to lose weight for your vacation, you want to break a landing or you are just impatient?

This article will tell you how to lose weight easily with scientifically supported advice. It is quite possible to lose weight quickly, provided you do it right.

When you understand how the body works, losing weight becomes much easier. Most people don't know that. As a result, they think that losing weight easily is simply impossible.

Looking for tips on how to regain slimming and health in the foreseeable future? Get a nice cup of coffee and take the time to review the tips of this article.

Losing weight easily and without being hungry: is it possible?

I don't have to tell you that for most people, losing weight (and not regaining it) is not an easy task. That said, understanding why losing weight is so difficult can increase your chances of success.

The main problem for dieters is that they end up giving in to hunger. How can you lose weight easily when you're suffering from cravings at any point? But if you know exactly what causes hunger, you can overcome this obstacle and achieve your slimming goals.

When you try to lose weight, you fight not only against the urge to eat, but also against your own body. Weight loss causes the level of ghrelin, a hormone that stimulates appetite, to increase and is also known as the "hunger hormone".

When you've been slumping for too long, you often end up throwing in the towel.

You can reduce your calorie intake without depriving yourself of nutritious foods. The most important thing is to eat foods that provide optimal satiety and suppress appetite.

It is the foods you eat that generate satiety, not the number of calories you eat. But how to eat to lose weight easily, exactly?

To help you, I'll give you 8 to lose weight easily, quickly and safely.

How to lose weight easily? 8 tips

We will now see how to eat to lose weight easily. But don't forget: you don't radically change your lifestyle overnight. It has to be done step by step. Start with one of the tips below and incorporate the others gradually.

No1: Eat More Protein

Perhaps the most important nutrient when it is up to you to lose weight and refine your figure. Eating enough protein helps control hunger and appetite. This can lead to an automatic reduction in daily caloric intake. You eat less and lose weight without realizing it.

Research has shown that a diet composed of 30% protein can result in a reduction in daily caloric intake of about 400 calories(source). A number far from negligible!

It should also be noted that increasing your protein intake helps to avoid snacking without the evening. Empty calories from crisps and other junk add up to all the calories you consume during the day.

Increasing your protein intake can also help you not regain weight lost after a diet. So not only can protein help you lose weight easily but, moreover, they can help you stabilize your weight in the long run.

No2: Increase your Fibre Intake

Fibre is a substance that the body cannot digest. They absorb water as they pass through the digestive tract. Research shows that fibre consumption contributes to better satiety(source).

To maintain a high fibre intake, eat high-fibre vegetables and fruits. TheInstitute of Medicine recommends that adults consume at least 14 grams of fibre per 1,000 calories(source).

Want an example of a slimming menu, along with recipes and a shopping list?

Click here and I'll send it to you for free.

No3: Intermittent fasting

Do not listen to those who claim that fasting is bad for your health. Intermittent fasting is one of the most effective solutions for losing weight easily and losing belly for good.

It's ideal when you feel like you've reached a level and you're no longer losing weight. Intermittent fasting consists of eating nothing over a period of time. The most popular method involves eating nothing for 16 hours a day (including sleep). You can practice it as often as you like.

The more frequently it is practiced, the more effective it is.

Intermittent fasting does not mean starving. Starving is the recipe for failure. In principle, you can eat whatever you want. The goal is to give the organization a break.

If you are looking for a way to lose weight easily, don't ignore intermittent fasting.

No4: Start a low carb diet

If you want to lose weight easily, you should start by avoiding added sugars and starch (especially found in white bread, pasta and potatoes).

Dozens of scientific studies have shown that reducing carbohydrate intake is very effective for losing weight(source). This reduces appetite and allows you to lose weight without being hungry.

A low carb diet focuses on dietary foods and limits less nutritious carbohydrates such as monosaccharides and disaccharides. These are quickly transformed into an energy source and rich in empty calories.

Another advantage of reducing your carbohydrate intake is that it lowers your blood insulin levels. This allows the kidneys to eliminate excess salt and water. The removal of this water results in rapid weight loss(source).

If you want to know everything, I refer you to my full article on the low carb diet.

No5: Get enough sleep

This Studies have shown that the amount of sleep and stress can play a major role in how you eat.

Lack of sleep and stress increase appetite. As a result, it is more difficult to say no to bad foods.

In people who lack sleep, there is an increase in ghrelin levels. Ghrelin is also known as the "hunger hormone."

A 2004 study showed that people who slept 5 hours a night had 15% lower leptin levels and 15% higher levels of ghrelin than those who slept 8 hours a night(source). Researchers have also found that, on average, the less you sleep, the bigger you are.

Of course, sleep needs vary from person to person, but according to the National Sleep Foundation, adults need 7 to 9 hours of sleep per night to avoid the negative effects of lack of sleep(source).

No6: Eat less dairy products

produits laitiers If you find that you are having difficulty losing weight while on a low carb diet, you may not have paid enough attention to dairy products.

In this case, try to moderate your milk intake.

Dairy products are high in lactose (milk sugar), which increases insulin levels. Insulin is the main "fat storage hormone."

Can't do without dairy products? In this case, never opt for low-fat dairy products. Low-fat dairy products are not very satisfying and have lost much of their vitamins A, D, E and K. They may be less caloric, but they are much less healthy.

No7: Avoid sugary drinks

Do you think you can do well by drinking concentrated fruit juice?

In this case, you're going to be disappointed...

Many people are not aware that fruit juice is not at all dietary. Everything that is good in whole fruits (minerals, vitamins, fiber, etc.) is absent!

Chewing and digesting fruit requires a lot of energy. On the other hand, the body has no problem absorbing liquid calories from concentrated fruit juice.

Unconsciously, we ingest many more calories without benefiting from the satiating effect of fiber. Fruit juices do not fill the stomach as much as solid foods. In addition, beverages high in added sugars cause a rapid increase and decrease in blood sugar. Also, hunger reappears faster and one tends to eat more.

If you're looking for a drink that tastes but without the added sugars, choose simple alternatives, such as:

Water with a lemon slice

Low-calorie drinks

No8: Drink more often

I enjoy a good glass of wine or a small beer from time to time, but I also know that if I make a habit of it, I will soon gain weight.

To lose weight easily, it is best to give up alcohol. I see you sighing, but the calories of alcohol are empty calories. And it's not just the calories in alcohol that make you gain weight: when you drink, you're less likely to stick to your diet. Heavy drinking leads to poor choices.

Now I'm not going to tell you to give up alcohol completely. Maybe it would be a little too much to ask. However, as long as you are not satisfied with your weight, try to stick to 1-2 drinks a week.

Lose weight easily with delicious recipes

Besides the tips mentioned above, you can also try the dietary and delicious recipes below. They fit perfectly into a healthy diet. These recipes are proof that you can lose weight while enjoying yourself.

Breakfast: Dried fruit oatmeal muffins

Ingredients:

125 ml vegetable milk (unsweetened)

175g oatmeal

3 dried apricots

50g raisins

1 teaspoon baking powder

2 tbsp honey

1 egg

2 tbsp extra virgin olive oil

1 pinch of salt

Preparation:

Preheat the oven to 180oC.

Put the raisins to soak in a little lukewarm water.

Mix the egg, a pinch of salt, oil, honey and milk and beat until smooth.

Add apricots and raisins.

Fill eight muffin pans three-quarters and bake for about 35 minutes until the muffins are golden brown.

Let them cool well.

These muffins keep very well in the refrigerator for 4 days. Keep them in an airtight box.

If you're a fan of apple pie, replace apricots with apples and cinnamon.

Lunch: Smoked Salmon Spreads

Ingredients:

4 slices of multi-grain bread

4 slices smoked salmon

100g cottage cheese

1 garlic clove, crushed

4 radishes

fresh chives

Preparation:

Toast the bread in a fat-free pan or toaster.

Mix the olive oil, garlic and chives and pour this mixture over the bread.

Spread salmon slices.

Wash the radishes and cut them into slices. Add them to salmon toast.

Lightly salt and pepper the cottage cheese and spread over your toast.

If desired, garnish with chives.

You can spread your slices of avocado toast: it's delicious! Add a few prawns and a little lime juice to top it off.

For even more nutritious spreads, cover the slices of toast with eggs, a little tuna and cucumber.

Dinner: Roasted meat with multi-coloured vegetables

Ingredients:

1/2 eggplant (145 g)

1/2 zucchini

1 red pepper

100g broccoli

50g mushrooms

1 endive

1 onion

250g meat to choose from

1 teaspoon coconut oil

1 teaspoon ground paprika

1 tsp fresh thyme

1 pinch black pepper

Preparation:

Preheat the oven to 220 degrees and prepare a large ovenproof dish.

Wash the eggplant and zucchini and remove the ends.

Cut the flesh into thin slices, then into small cubes. Cut the broccoli into florets and clean them thoroughly.

Peel the pepper and cut it into strips. Cut the mushrooms into strips.

Remove the first leaves and base of the endive and remove the right leaves.

Clean them well and dry them with paper towels.

Peel the onion and cut it into slices.

Mix all the vegetables in a bowl and add the coconut oil, paprika and pepper.

Mix it well.

Cut the meat into slices and add them to the vegetable mixture. Mix again and put everything in the baking dish.

Cook for 30 minutes, stirring frequently, until golden.

Spread over two plates and garnish with a little fresh thyme.

Add brown or black beans to the baking dish. In addition to making the dish more hearty, they will bring a unique flavor. Add a little curry powder.

Lose your extra pounds and abdominal fat quickly with simple slimming recipes

Did you know that research shows that dieting leads to weight gain in 1 in 3 people? (source )

That's why I've developed a weight loss method that is easy to hold and prevents any yoyo effect.

You'll discover delicious recipes, designed to lose weight quickly and sustainably.

Here's a look at what you'll find in my best-selling slimming cookbook:

• More than 100 delicious recipes, easy and quick to prepare (and popular with the whole family)
• How my delicious meat, fish or vegetarian recipes can make you lose several pounds every week
• 6 recipe categories: chicken, meat, fish, vegetarian dishes, salads, sauces, dressings, desserts, and more
• Daily and weekly menus - shopping lists

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