How to lose excess weight

Many of us complain about the pounds we have put on lately or in recent years. And now, right after the holidays, in the middle of winter, is the right time to act. Here’s how to lose excess weight.

You will find 3 simple steps that can make your work easier and more efficient.

However, remember that it’s always a good idea to consult your doctor first.

1. Reduce processed carbohydrates intake

One way to lose weight fast is to eliminate sugar, starch and carbohydrates from your diet. Replace processed carbohydrates with whole grains.

If you combine this with a low calorie diet, you will feel full for longer and your body will start burning the already stored fat instead of the processed carbohydrates you would otherwise consume.

It should be noted that the long-term effects of a low-carbohydrate diet are still under study.

Also, many people find it difficult to adapt to this type of diet, and as a result they struggle to maintain a healthy body weight which leads to fluctuations.

2. Eat protein, fat and vegetables


Each of your meals should contain plenty of protein, good fats, vegetables and whole grains. Consuming a recommended amount of protein is essential for maintaining good health and muscle mass when you lose weight.

Evidence shows that consuming a sufficient amount of protein can reduce cardiovascular risk factors, appetite and body weight.

A diet high in protein reduces cravings and the desire to snack in the evening and makes us feel full.

Important sources of protein are:

  • Meat (red and white)
  • Seafood and fish
  • Eggs (with the yolk)
  • And legumes


As for vegetables, you can eat them without fear and in large quantities as they have a high nutritional value and are low on calories.

Vegetables to be included in low carb or low calorie diets are:

  • Broccoli
  • Cauliflower
  • Spinach
  • Tomatoes
  • Cabbage
  • Brussels sprouts
  • Lettuce
  • Cucumber

Good fats

Don’t be frightened! Our body, even if it has to lose weight, needs healthy fats, such as olive and avocado oil.

Regarding butter and coconut oil, experts recommend consuming them in moderation, as they are high in saturated fat.

3. Exercise

Although it isn’t always a prerequisite for losing weight, it will definitely help you to lose weight fast.

In particular, weight lifting has proven to be particularly beneficial as it helps burn calories but also maintain your metabolism, something that is affected when you lose weight.

Try to visit gym 3 times a week and lift weights. If you are a beginner, seek the help of a coach.

If weightlifting is not your thing, aerobic exercises such as walking, running, cycling and swimming are just as beneficial for weight loss.


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