Effective weight loss: 5 rules that will help you lose weight quickly

Effective weight loss should be based primarily on a caloric deficit that is between 300 and 500 kcal, but not below our daily requirements! Adding physical activity to this and following the other rules will help us lose weight and make it fun. This information will completely change the idea that dieting means making a lot of sacrifices and going through a lot of trouble.

5 Rules for Effective Weight Loss

Caloric deficit

A caloric deficit is the basis for effective weight loss. It should be from 300 to 500 kcal, but not less than our basic daily requirement, which is necessary for the proper functioning of the body. For slimming to be healthy and avoid the yo-yo effect, we should eat them from 1500 to 1700, but never below 1450.

Physical activity

Physical activity is essential for weight loss, as it can burn as much as 600 kcal during 2 hours of walking. We should try to move as much as possible during our daily activities, such as taking the stairs instead of the bus or car. If we add cardio training mixed with strength exercises 3-4 times a week or more, our body will be slimmer after a month.

The 80:20 Rule

A healthy diet is important for many reasons, such as slowing down the metabolism and having negative health effects. It is important to provide the right amount of protein, carbohydrates, and fats, as well as minerals and vitamins, and to stick to the 80/20 rule. Ideally, 50% of each meal should be vegetables or fruit, with at least 3 out of every 4-5 meals based on fruit.

Drinking the right amount of fluids

Drinking the right amount of fluids is essential for reducing extra weight and cellulite. It is important to drink at least 2 liters of water every day, and even 3-4 liters on warmer days. One glass of water should be consumed before each meal. Lemonade without sugar, tea, or herbs is also a great option.

Regularity and perseverance

Effective slimming does not take a week or a month, but a healthy rate of weight loss is from 0.5 to a maximum of 1 kg per week, which is about 4 kg per month. To lose one kilogram, we need to burn as much as 7000 kcal, and an hour of training can help us lose from 300 to 600 kcal. The key to success is changing eating habits and finding physical activity that we enjoy, and after a few months our figure will completely change. Even if we lose 2-3 kg per month, after 3-4 months we will get rid of as much as 10 extra kilos.

Effective belly slimming

Unfortunately, losing weight only from the belly is not possible. We’ll always burn more fat throughout the entire body. It will be very challenging for us to lose belly fat if we have a tendency to store it. You will lose 2-4 kg and about 2-3 centimeters from the waist and tummy each month if you follow the above advice for effective slimming.