Diet plan and nutrition for quick weight lossReading time: 9 min

For many people, it is difficult to lose weight, and day by day they struggle to lose those annoying extra pounds that they have in their bodies. This is why losing weight quickly sounds very tentative.

However, it is important to eat a balanced diet plan that does not compromise our health and well-being in general. If your goal this year is quick weight loss, here we list 10 steps to lose weight quickly safely, and healthily. Continue reading and find out what it is

10 tips to help get a quick weight loss

Eat more vegetables


The consumption of vegetables promote weight loss. Its high capacity to satisfy and keep the stomach full for a long time helps to avoid those desperate desires to eat. Plus, they’re packed with essential vitamins and nutrients. In that sense, we will keep ourselves with more energy and vitality throughout the day.

Include in your daily diet asparagus, chard, broccoli, celery, artichoke, zucchini, eggplant, spinach, carrots, leeks, cucumber, radish, beets, and cauliflower. These are the most nutritious, low-calorie vegetables that will keep you full longer while giving you energy.

Create an improved breakfast

Breakfast is the most important meal of the day. Your breakfast is the fuel that will prepare your body to face the daily activities that you have planned. If you have a bad breakfast or if you don’t eat breakfast, on the contrary, your body will find it difficult to start. You will not have the energy you need and feel tired.

Healthy Breakfast

You must improve your breakfasts, so that they are nutritious and that they contain a portion of each type of basic food that our body needs. You should consider a good source of protein such as chicken, eggs, and spinach. Carbohydrates cannot be missing, select those that contain fiber such as oatmeal, brown rice, or toasted whole wheat bread. And don’t forget to add a source of healthy fat, avocado, nuts or peanut butter are the best options to add to breakfast.

Avoid sugary drinks

Sugary Drink

Sugary drinks are packed with calories and that can throw off your weight loss plan. Any carbonated drink or processed juices are discouraged if your goal is to lose weight faster. It is better to replace them with a portion of fruit but they should also be consumed in moderation.

Fruits, no matter how healthy they are, contain fructose and this makes them high in calories. It doesn’t mean that you can’t eat one or two servings of fruit a day, you can, just that you should select those with fewer calories.

Stay in movement

A sedentary body is not the best at burning calories. On the other hand, a body in movement is in constant activity, which facilitates the burning of calories and contributes to weight loss. Daily physical exercise is the best option to lose weight as long as it is accompanied by a balanced diet according to the goals of each person. In addition, it will serve as a distraction and anti-stress.

Choose the exercise that you like best and that suits your physical condition. If you’ve never exercised before, it’s best to choose low-impact options like walking, yoga, or aerobics. Once your body has adapted to regular physical activity, you can increase the intensity of your training routine or try another type of sport.

Mindful eating

It is useless that you are doing a diet to lose weight and your food portions are gigantic even if they are only based on healthy food. In any diet to lose weight, what matters is the number of calories you consume. To lose weight you must meet a caloric deficit. That is, eating fewer calories so that your body takes the energy it needs from the reserves you already have.

If you eat too much food, it will be difficult to meet your caloric deficit. You must draw up a food plan where you can calculate more or less the number of calories you consume per serving. In this way, you will be able to control the total number of calories consumed per day and it will be easier to meet the caloric deficit you need to lose weight.

Enliven your life with spicy

Believe it or not, spicy foods can help you reduce your calorie intake. It happens that some foods such as chili peppers contain a substance called capsaicin that contributes to a slight increase in the hormones cortisol and adrenaline. These hormones in our body are capable of increasing the burning of calories per day.

Spicy Food

Consuming spicy foods is only an aid, you should not abuse its consumption because it can have adverse effects on health. Spicy foods can cause stomach gastritis, peptic ulcers, and severe stomach upset if consumed excessively.

Early bedtime

Diet plan

Sleep is essential for the proper functioning of our body. When it comes to losing weight, hours of rest play a fundamental role. It is proven that a person who does not sleep the minimum recommended hours (a minimum of 7 hours), alters the hormones of our body. If our organism is altered, it will not work well, the metabolism slows down, you will feel hungry, will have no energy, and will burn fewer calories.

Try to sleep the minimum hours required. Make a daily plan that allows you to always go to bed at the same time and get up at least 7 hours later. Avoid distracting yourself before bed, this will make it take you long to fall asleep quickly.

Maintain a food diary

Keeping track of the foods you eat daily is a strategy that will help you lose weight efficiently and quickly. People who register the amount of food they eat per serving and the type of food, have more control over the calories consumed.

This will also help you commit even more to your weight loss goal. Make an effort and spend time checking the quantity and quality of the food you eat, this will undoubtedly speed up the results.

Avoid the temptation to miss a meal

Skipping a meal can cost you dearly. Many people make the mistake of skipping meals when they are dieting, and far from helping you, it slows down your progress. It is proven that if you skip a meal, your body will want to eat even more when you sit down to eat again.

The best thing you can do is divide your food and meals into 5 or 6 servings a day. Eating several smaller meals each serving is healthier and more efficient when it comes to losing weight than eating only 2 or 3 large meals a day. Generally, 2-3 large meals will have more calories than 5-6 light meals.

Munch on foods high in minerals

Minerals like magnesium, potassium, and calcium are allies to help you with your weight loss plan. These wonderful minerals can counteract the high sodium content of other foods that we normally consume daily. In addition, they also help prevent bloating caused by sodium consumption.

Some foods rich in potassium are bananas, tomatoes, and vegetables such as cauliflower. Oranges, sweet potatoes, and carrots are rich in calcium and magnesium. You can also help yourself with supplements that contain these minerals. However, it’s always best to get your minerals and nutrients directly from fruits, vegetables, and greens.

How to organize your low-calorie diet?

Planning is key to a successful weight loss plan. If you plan all your meals, it will be more difficult to get off the diet. It is advisable to spend a day buying the food you need to prepare all your meals. Once everything is ready at home, it is recommended to dedicate a whole day to prepare the meals of the week.

Refrigerating or freezing food is very useful in weight loss plans. You can forget about cooking and just defrost your food and enjoy. Fruits and vegetables can be chopped and prepared in individual packages ready for consumption. They keep very well in the refrigerator and you will guarantee the daily consumption of fruits and vegetables that our body needs.

Start your diet plan and lose weight fast

Losing weight will always be a topic to talk about. The important thing is not to fall into extreme diets or actions that can have harmful effects on your health. Thanks to the valuable information that we have provided in our blog, you already know how to lose weight fast effectively, and above all completely healthy. Whenever you have doubts about the steps to follow, you can consult this blog and continue with your weight loss plan.

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