3 scientifically backed golden tips to lose weight fast

they exist Many tips on the Internet are called “miracle” This promises instant fat burning. In fact, some contribute positively to weight loss, while others can cause serious damage to health.

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Secret Getting rid of body fat It’s gradually, little by little. Some methods proven by science show that it is possible to lose weight in a healthy and effective way. Check out what they are below!

Tip 1: Include protein, fats and vegetables in your diet

During the weight loss process, protein can be a great ally. According to studies, it helps maintain muscle health while a person loses weight.

Evidence suggests that taking the substance in the right amount helps reduce abdominal circumference, improve cardiac risk factors and contribute to lowering triglycerides.

According to the Recommended International Dietary Allowance (RDA), the ideal consumption is 0.8 grams per kilogram of body weight. However, this amount can change according to each individual’s needs. Some healthy sources of protein are: salmon, shrimp, eggs, beef, chicken, pork and lamb.

In the case of vegetables, especially those with dark leaves, there is a high concentration of nutrients that help in the weight loss process. Some examples are: spinach, cauliflower, broccoli and cucumber.

When it comes to fat, know that it’s not the biggest villain when it comes to health. What happens is that there are also good fats that are important for a balanced diet. In this case, we can cite olive oil and avocado as examples.

Tip 2: Stop eating refined carbohydrates

Another way to lose weight faster is to eliminate sugar and refined carbohydrates (white flour, pasta, bread, etc.) from the diet. Research suggests that a low-carb day can reduce appetite. But beware: it is necessary to replace refined carbohydrates with whole grains.

It is important to note that the exclusion of all types of carbohydrates from the diet can also cause a series of health risks, in addition to their uncontrolled consumption, which is responsible for causing the famous “accordion effect”.

Tip 3: Do physical activity

It is not news that physical activity contributes positively to weight loss. But before going out to perform any kind of activity, it is important to consult a doctor or specialist in the area to avoid injuries or complications related to the heart.

In addition, each individual must be analyzed individually. A tip for those who want to get started is to walk in the open spaces, run, bike or even do some sports, such as swimming, for example. All of this, of course, with professional follow-up.