Excessive body weight can cause chronic complaints and health problems. In addition, the eye also wants something, and a slim figure is a desired goal for most people. If you don't know where to start to excess pounds It is difficult to avoid or adjust certain (unhealthy) habits. That is why we discuss a number of scientifically based tips below, which make it easier for you to lose weight quickly and maintain your target weight.
Proteins instead of carbohydrates for breakfast
A good start is half the battle, and that certainly applies to breakfast. However, many people often have breakfast in the morning with bread or muesli, or carbohydrates. Carbohydrates provide a relatively short-term feeling of satisfaction, and the energy they provide is quickly used up. Protein on the other hand, they provide a feeling of satiety for a longer period of time than carbohydrates, and are therefore also the better choice in the morning if you want to lose weight. Studies have shown that people who eat protein for breakfast in the morning think less about food, have less appetite for snacks in the evening and eat more than 400 calories a day less. Thanks to a high protein intake, the metabolism is increased and appetite is reduced.
Drinking water before meals
An easy habit you can add as part of a successful weight loss journey and healthy lifestyle, is simply drinking a large glass of water before a meal. By drinking half a liter of water about an hour before a meal, the feeling of hunger is less, and you burn up to 30% more calories. Often a feeling of hunger is also confused with thirst. If you think you are hungry, it is wise to first drink a good glass of water or tea and wait 10 minutes. If the feeling of hunger has gone, then you were indeed just thirsty.
Increase fiber intake
A lack of fiber increases the risk of high spikes in blood sugar levels, which results in a significant production of insulin. This is saved as (belly) fat, which in turn has adverse effects on overall health and figure. By eating enough fiber you reduce this problem, and fiber also ensures a faster feeling of fullness. This will make you eat less and lose weight faster.
High Intensity Sports
Even though many people do cardio when they want to go fast weight loss, is there a way that you burn fat faster. It involves short high-intensity training, a way of exercising in which you vary the pace during a workout, which is not the case with cardio training. For example, you do very intensive exercises for half a minute, and alternate it with 10 seconds of rest. You can then repeat these sets a number of times. All in all, you will spend much less time doing this than if you go running, and the results will be visible a lot faster.