Do you want to lose some weight or burn excess fat but find it difficult? The easy way to lose weight permanently, it is better to make some dietary adjustments and some exercises rather than depriving yourself unnecessarily.
“You have to breakfast like a king, lunch like a prince and dine like a poor man,” the saying goes. The following innovative programs will help you achieve your goals in a healthy way in the medium and long term.
What you will learn
- The easy way to lose weight – Best 13 effective & innovative programs 2022
- The basic rules for losing weight
- How to lose weight sustainably?
- 7 easy tips to lose weight and fat
The easy way to lose weight – Best 13 effective & innovative programs 2022
Several researchers have published a study on a diet, “Prolon“, close to fasting, and which would reduce the effects of age. Vegetable soups and tea are the basis.
A temporary diet, called “Prolon”, and reproducing the effects of complete fasting, causes healthy cellular changes and slows down aging, as is normally seen after several days of a water diet without food, concludes a clinical trial.
The ProLon® Fasting Mimicking Diet® is the only 5-day dietary program shown through clinical trials to nourish your body while triggering the natural process of cellular clean-up and rejuvenation associated with fasting. Users typically experience greater energy and focus, better sleep, a slimmer waistline, and an improvement in their relationship with food, finding themselves satisfied with smaller portions and experiencing less cravings.
Stop dieting! Test detox for weight loss
This diet, developed by scientists at the Longevity Institute at the University of Southern California (USC), is low in calories, sugars and protein, but high in healthy vegetable fats.
ProLon® meals come in 5 small boxes (one for each day) in the form of vegetable soups, energy bars, tea and vitamin supplements, corresponding to consumption. keeping it in a fasting state for benefits from the inside out. Depending on the meal, from 770 to 1,100 calories per day, compared to a normal consumption of 2,500 calories for a man and 2,000 calories for a woman.
The results of the clinical trial with 100 participants, published Wednesday in the American journal Science Translational Medicine, showed that this diet has effects on the aging process and reduces age-related risk factors such as diabetes, cancer and cardiovascular disease.
LA Weight Loss is one of the most well-known weight-loss companies in the world. For more than three decades, LA Weight Loss has assisted millions of people in losing weight. The LA Life plan takes your personal profile into account when deciding the correct combination of proteins, carbohydrates, and fats for you.
✔Eat at home or at a restaurant of your choosing!
✔ No food is off limits!
The TakeOff plan from LA Weight Loss is designed to help you lose weight quickly and effectively. This one-of-a-kind two-day plan will help you get started, avoid plateaus, and avoid boredom on your way to your ideal weight.
Flat Tummy Co specializes in helping women look and feel like the best versions of themselves. All of their products are specifically designed for women, by women .
Their Shakes, Teas, and Lollipops are all geared to help women get back on track and stay on track with their goals. We make living a balanced lifestyle simple with scientifically tested, high-quality ingredients and products that work.
BistroMD’s mission is to produce and offer the most natural, fresh food possible, with nutritional and caloric levels that encourage safe weight loss. They serve delicious food that is free of additives, preservatives, and fillers.
They are the only diet delivery company founded by a weight loss physician, Dr. Caroline J. Cederquist. The years of scientific clinical research and experience allow bistroMD to stand apart from its competitors in nutritional value, quality and taste. With over 20 years of medical expertise in her field, Caroline J. Cederquist, M.D., works with BistroMD’s team of Registered Dietitians to ensure that the nutritional requirements for healthy and long-term weight loss are being met in every weekly menu, and in each and every entree. BistroMD understands that weight loss is about more than just calories and is deeper than food. They offer free dietitian support, active social media community, and friendly customer service support to our customers.
The Hallelujah Diet is a plant-based, clean-eating diet for people who want to improve their health by dietary changes. They’re a website that sells the most safe and scientifically-tested natural supplements, drinks, protein bars, recipes, and books.
Hallelujah Diet offer their signature Hallelujah Diet Get Started Kits – weight loss, builds immuse system, boost nergy, anti-aging and prevents disease.
Hallelujah Diet premium high quality products include BarleyMax, Organic Essential Protein, Organic Advanced Superfood products, CarrotJuice Max, BeetMax and TrioMax Juices; supplements – Joint Wellbeing, Professional Probiotics, Bio Curcumin, Serrapeptase, Vitamin D3-K2, Vitamin B12-B6- Folate, Nascent Iodine, Intestinal Balace, HydroBoost, Balace Woman, Oral Health & Children’s Probiotics, and organic protein bars; and, Luminology women menopause products.
Boombod is designed to banish naughty cravings, reduce bloating and is clinically proven to aid in weight loss. People wanted a simple, tasty and healthy way to lose weight quickly without feeling hungry. Boombod promises exactly that.
Their Weight Loss Shot Sensation stops the cycle of constant hunger and dissatisfaction many face when dieting, which can result in snacking and over-indulging.
BetterMe Home Workout & Diet is designed for fitness newbies who are determined to begin a healthy lifestyle.
With over 1,500 fitness routines and nearly 700 exercises ranging from standard weightlifting to Tabata to stretching, BetterMe’s weight-loss challenges will help you tone up and lose weight. There’s no need to go to the gym; you can do any workout at home, at any time!
They have customized workout and diet schedules, as well as the most detailed monitoring, all of which are assisted by actual human coaches.
The app is perfect for vegetarians or people with allergies as one can choose a vegetarian meal plan and exclude ingredients from diet plan recipes.
Bluefin Fitness is a UK based Fitness Company that retails Worldwide. They specialise in Home Gym equipment and prioritise quality and efficiency in our products. Bluefin are known for our 5* Reviewed Vibration Plates but have also introduced a whole range of Home-Fitness products.
Their products are approved by experts, affordable, and give you great weight loss results. You can lose weight fast with the ultimate vibration plate on the market.
CAROL is a smart customized stationary exercise bike powered by artificial intelligence. CAROL’s AI-powered algorithms use your biometric and performance data to build and apply customized resistance in real time, enabling you to achieve supramaximal power on every ride.
As a result, by exercising for less than nine minutes per day for eight weeks, you can quickly lose weight and boost your health long-term. CAROL’s main program, which was developed by scientists, is only 8 minutes and 40 seconds long. Simply pedal, and CAROL will change the resistance and power to your personal fitness level and efficiency capabilities using AI-powered algorithms and scientific testing protocol.
Aaptiv is the #1 audio workout app and a leading provider of premium digital health and wellness content. Aaptiv offers 22 fitness categories with trainer-led, music-driven workouts, including running, strength, cycling, HIIT exercise, boxing, yoga, meditation, and more.
Over 2,500 fitness classes are available to Aaptiv participants, with 40-50 new classes added each week. Monthly memberships range from $8.83 to $14.99 and provide full access to all of their expert trainers’ workouts.
FitOn makes exercise motivating and fun with a one-of-a-kind social experience that lets you interact with fitness pals inside and outside of class, right from your phone. Whether you want to lose weight, tone it up or just sweat, find a better you with friends or solo, with FitOn – fitness on your time.
FitTrack is a Fitness Technology brand that enables individuals to reclaim their health. Through FitTrack Dara scale, users can track, trend, and historically view their health metrics. FitTrack are changing the way people view scales, and how they feel about daily weigh-ins, by moving beyond tracking just your weight.
Their synchronized scale and app lets users track 17 different health metrics (including BMR, Hydration Rate, Muscle Mass) from their smartphone. FitTrack combines accuracy, approachability, and affordability, making them the most value-friendly smart scale on the market. Having just launched this past year, FitTrack has already grown to over 125,000 users with an average rating of 4.9 stars.
Withings Body est une balance Wi-Fi qui mesure votre poids et IMC et se synchronise automatiquement à l’application Health Mate.
The basic rules for losing weight
To change your diet, you must moderately reduce caloric intake, that is to say first of all fats and fast sugars. It is essential to respect good food practices (see “Guide to good food practices”) by adding a few simple rules.
Do not skip meals, especially breakfast, which must remain generous. Eat a light meal in the evening;
Do not eat anything apart from meals. If you are hungry between meals, drink a full glass of water, coffee or tea without sugar. Drink also before the meal and in the middle of the meal;
Continue to eat starchy foods at each meal: pasta, rice, potatoes or bread. They provide a feeling of fullness and provide the energy you need, as well as fiber. However, everything that accompanies them should be limited: fatty sauces, butter, cheese, crème fraîche, etc. It is therefore necessary to consume these starchy foods alone or with a seasoning without sugar or fat;
Eliminate sugary carbonated drinks;
Eliminate alcohol and beer. You can continue to drink wine, preferably red, limiting yourself to one glass per day;
Avoid eating away from home as it is more difficult to control your diet. In restaurants it is sometimes possible, with friends it is more difficult … If you have a good meal together, you must then try to reduce the quantities and above all never refill a dish;
Choose lean meats and favor poultry, without the skin, fish and shellfish;
Beware of hidden fats: avoid all meats in sauce, fatty charcuterie, gratins rich in milk, butter or cream, gruyère and eggs, fried foods, pastries and pastries, sweets and chocolate, ice creams, cakes aperitifs;
Eat vegetables at will and in all their forms: raw, cooked, in soup;
Eat two fruits a day, but no more;
The preferred cooking to lose weight
Meats: grilled or roasted;
Fish: grilled, cooked in the oven or in the microwave, or in foil;
Vegetables: steamed, stewed or in the microwave;
Compose the seasonings and sauces as less fatty as possible: put a little oil, butter or cream, then use the lemon, yogurt, stock cube and soy sauce, finally season to taste with aromatic herbs and spices.
How to lose weight sustainably?
To lose weight you have to rely on some solid principles:
- Give yourself time, at least one month to lose 2 to 3 kilos;
- Prevent cravings and fatigue;
- Stick to the rules set at the start;
- Avoid vitamin and mineral deficiencies;
- Do not use drugs or special diet foods;
- Keep eating as much as possible.
To slim down, determination above all!
While respecting these nutritional rules, to lose weight it is good to know how to choose foods with less energy. It is therefore useful to know roughly the nutritional value of a few common foods (see “Find out the nutritional value of foods”).
It remains for you to be determined and not to give in to all the temptations. The first week is often difficult but the first kilo lost is encouraging! However, small deviations are allowed provided they are exceptional. It’s up to you to find a balance without falling into obsession with food and frustration. Otherwise, you risk cracking up and eating impulsively, then guilt and starving yourself again, and thus fall into a cycle that is totally unproductive in relation to your weight loss goal!
7 easy tips to lose weight and fat
Tip 1: Increase Your Basal Metabolism To Burn More Fat While Resting!
By increasing your basal metabolism, you burn more fat even at rest
Metabolism is a transformative process in which we burn calories. The higher it is, the more fat you burn. To lose a little weight, you have to increase it! But how ?
It is necessary to distinguish the basic metabolism (minimal expenditure of the organism to ensure the vital functions) of the active metabolism (increase of the energy needs linked to physical activity).
Increasing your activity metabolism is what seems the most obvious (the most tiring too!) To lose fat. But did you know that it is also possible to increase your basal metabolism and thus lose fat 24 hours a day, so also at rest and even while sleeping! Little work is required to achieve this. Once your basal metabolic rate has increased, all you have to do is maintain it and wait to see results. Great, but how can you increase your basal metabolism?
Tip 2: to burn fat, play sports, but not just any old way!
Does Sport Really Make You Lose Weight?
Playing sports seems to be obvious to lose weight. However, it is not that obvious. Read our feature Does sport really make you lose weight? to understand why.
Also note that most sports gain muscle and muscle is heavy! But building muscle will help you lose fat and this is what you need.
Cardio training, but not just any old way!
To lose fat, it is often recommended to do cardio training, an activity that works the heart and can cause you to burn a lot of calories. Cardio training is indeed one of the most effective calorie-burning activities, of course. But the goal is not just to burn calories, but fat! However, at high intensity, it is mainly sugars (muscle glycogen) and not fats that you will consume and that you will re-store during the next meals … To see effects on your bodies, you would have to practice long hours of cardio or do it regularly (and some readers here are already thinking of skipping to the next tip). But there is a simple way to deal with this. This is what we explain just after.
No more fat burned at low intensity!
If high intensity sport draws mainly from carbohydrate reserves, at low intensity, this time it is mainly fat that is burned. Unfortunately, few calories are spent in total so little fat in the end. To burn fat effectively, your cardio training effort must be done at the right intensity: neither too weak nor too intense. An hour of walking at a brisk pace can be more effective at shedding excess fat than an hour of jogging! There is an area, specific to each, where the percentage of fat burned is optimum. To find out where this zone is and how to put this tip into practice, read our article How to effectively burn unwanted fat.
3 times more fat burned in 2 times less time thanks to a special technique!
In 2007, Australian researchers highlighted the interest of high intensity interval training for fat loss (a technique applied today under the name of HIIT (High Intensity Intermittent Training). The same year, a Japanese team showed that Introducing breaks between endurance exercises promotes fat consumption.To learn more and practice this technique, read our article Losing fat effectively by the fractional.
Sport on an empty stomach to lose weight: yes, but with caution!
On an empty stomach, our body, in the absence of immediately available carbohydrates in the blood, is much quicker to break down fats! If this technique is interesting, it is not without risks and requires certain precautions to be implemented. This is the reason why we did not offer it as a full-fledged tip.
Tip 3: practice weight training to lose fat almost without doing anything!
Strength training is one of the most effective ways to lose fat on a long-term basis
Maybe you think there is no connection between building muscle and losing weight. Moreover, when we do weight training, we tend to gain a little weight at the beginning because of muscle development! Which is not very encouraging!
However, bodybuilding is one of the most effective methods for lasting fat loss and slimmer figure! The more muscles you work, the better. Unlike cardio training, it is not so much the weight training sessions themselves that contribute to the elimination of fat but what happens after and even when you sleep … If you are not convinced, read on our article Bodybuilding: an effective way to lose fat.
And if you’re not a bodybuilding fan or just don’t know how, take a look at the next tip. She could help you! …
Tip 4: the 2 in 1 method: the best sport to burn fat!
Sports combining cardio training and weight training are the most effective for weight loss
This tip seems obvious, but had you thought about it? If you are looking for the best sport to lose fat and weight, there is nothing like killing two birds with one stone: choosing an activity that combines the benefits of tips 2 and 3 (losing fat through cardio training and bodybuilding).
Indeed, some sports, more than others, develop musculature while working the cardio. Thus, you eliminate fat both during your cardio-training sport and the rest of the time thanks to the muscles acquired during your sessions! It is ideal for losing weight! It can also be more motivating than doing the 2 activities separately (cardio and weight training).
Tip 5: to lose weight, manage the blood sugar spike as well as possible
We often hear that carbohydrates make you fat. In reality, this is not always true …
When we consume foods containing carbohydrates, the sugars they contain are stored either in the form of muscle reserves (which do not make you fat) or in the form of fat. It depends on the intensity of the blood sugar spike that follows the consumption of the carbohydrate food. The higher it is, the more fat the body will store.
To avoid blood sugar spikes, it’s simple, you have to know how to choose the right carbohydrates and when and how to consume them. Did you know, for example, that a pastry eaten away from meals will not have the same effect on the body at all as if it is eaten at the end of a meal or just after a sporting activity? Likewise, consuming pasta with vegetables makes you less fat than pasta alone. Or, it is better to eat a whole apple than to drink its juice alone.
Tip 6: To Burn Fat, Adopt A Healthy Lifestyle
Leading a healthy lifestyle is the key to losing weight by acting both physically and mentally. Here are some simple and useful tips you can follow:
- Drink enough, of course water, to stay hydrated, flush out toxins, and help shed fat
- Eat healthy and balanced. Avoid excess. Eat until you are full, but stop beforehand. Indeed, the feeling of satiety comes with a slight delay.
- Don’t skip meals. Our body has a tendency to economize and stockpile when it is not sufficiently nourished. On the contrary, multiplying meals allows you to spend more (digestion consumes calories and activates the metabolism). The ideal is to eat 5 small meals a day.
- Favor fat-burning foods (citrus fruits, apple, green tea, papaya, cinnamon, oat bran, foods rich in protein including 0% dairy products and white meats). If this is too much of a hassle for you, turn to dietary supplements. Some natural products are very effective and will help you lose fat more easily. We offer a list of some food supplements at the end of the article.
- Eat slowly: this allows you to eat less (the feeling of satiety being slow to come) and also better appreciate what you eat!
- Get regular physical activity, even if it’s just a little gardening or housework. This will increase your basal metabolism.
- Adapt your lifestyle: avoid elevators, run errands (in addition to running!). WHO recommends taking at least the equivalent of 10,000 steps a day: get an activity tracker to find out how much you are walking per day, motivate you to move, and track your progress.
Tip 7: to eat less, understand and treat why you are eating too much
Being overweight is often linked to a psychological problem. The situation to be resolved is not so much the fact of overeating but why we eat too much.
One last tip, the best for the end! A lot of people get fat because they eat too much and exercise too little. They then go on a diet. However, the problem is not so much the fact that they eat too much but to know, and especially to treat, why they eat too much. This approach is very effective in getting rid of compulsive behaviors (tobacco, alcohol, food, sugar, etc.). Unfortunately, it is not very well known and still little highlighted today.
The motivation that leads to “eating too much” is indeed frequently a solution put in place unconsciously to resolve a deeper problem, often of a psychological nature. To start a diet, you must first replace this solution put in place (eating too much) by another which is more appropriate or, better still, treat the basic problem, that at the origin of the solution put in place. The diet will then naturally become the norm and no longer an untenable challenge. If these few lines seem obscure to you, the following example should enlighten you …
To take an example, a coworker, who has a habit of going to bed late, tells me that he needs to drink a cola drink every afternoon to keep up with the shock until the end of the day, even if he does. is aware that this type of drink can be harmful to his health. Stopping the cola drink here is not the best solution to her health concerns since it is itself a good solution to her fatigue problem! Stopping the drink would indeed open the door to another problem! … Unless he replaces the drink with another less harmful stimulant! But the best solution is still for him to go to bed earlier!
The same goes for cases of overweight, obesity or bulimia which are frequently linked to psychological problems that are often unsuspected (past injuries, emotional shock, emotional disappointment, etc.). Without a replacement or treatment of the source of the problem, the motivation to diet is very likely to fail, even with the best of will! Or, we will most certainly, unconsciously, put in place another solution to the original problem. Some people, for example, will fall into depression or resume smoking because they have quite simply eliminated the solution to the real problem which is not actually that of being overweight …
A psychologist or psychotherapist can help identify and treat the original problem and thus allow the person to find a real motivation to find the food balance that suits you.