Excess weight is one of the most annoying problems that many suffer from, and many methods help in promoting the elimination of excess weight in a healthy and fast way at the same time. Learn the fastest ways to lose extra weight.

Follow the intermittent fasting diet

Intermittent fasting has become one of the fastest ways to lose weight in a short period of time. Good results can be achieved within 24 weeks of starting the diet.

There are many ways to follow the intermittent fasting diet, most notably:

The method of intermittent fasting every two days: In this system, the intermittent fasting diet is applied every two days, with eating normally on the following days.

Method 2:5: In this system, fast two days a week, eating a maximum of 500 to 600 calories during these two days, and eating normally for the remaining five days of the week.

8/16 method: In this method, fasting is for 16 hours a day, and eating normally during a period of only 8 hours, and for most people, fasting begins at 12 noon and ends at eight in the evening.

It is preferable to eat healthy foods on the days during which the diet is not followed, and to avoid overeating.

Tips for following the intermittent fasting diet

Learn more about intermittent fasting here

1. Reducing sugars

Sugars cause weight gain and raise blood sugar levels, which disrupts the burning process, so it is recommended to avoid sugars if you want to lose weight quickly.

This applies to artificial sweeteners that are added to various foods and drinks, not the natural sugars in fruits, which can be eaten in reasonable amounts.

2. Increase your fiber intake

Fiber helps increase the feeling of fullness and satiety, and therefore is one of the fastest ways to lose weight because it reduces the desire to eat, because it takes a long time in the stomach to be digested.

Fiber is found in many vegetables and fruits, as well as whole grains, oats, nuts, seeds and legumes.

3. Eat protein for breakfast

It is necessary to include protein in the diet followed to promote weight loss, as it helps to regulate appetite hormones and increase the feeling of satiety.

It is recommended to eat protein at breakfast to reduce the feeling of hunger over many hours of the day, such as eggs, oats, walnuts and chia seeds.

4. Drink a lot of water

Often the feeling of hunger increases, but in fact it is a feeling of thirst, and therefore the body must be supplied with the water it needs to avoid the deceptive feeling of hunger.

Drinking water also helps remove toxins from the body and increase the metabolism needed to improve burning.

It is recommended to drink more water throughout the day, and some fresh citrus that contains almost no calories, such as lemon and orange slices, can be added to the water, in order to add a distinctive flavor to the water and achieve the best results in detoxing.

5. Doing sports

In addition to a healthy diet, exercise is one of the fastest ways to lose weight dramatically, as it increases the rate of fat burning.

It is not required to do strenuous exercise, but some easy sports can be done to stimulate the burn, such as brisk walking.

To start walking, it is recommended to follow these steps:

6. Walk slowly 7 minutes.

Walk slowly with calm breathing for 7 minutes.

7. Brisk walk for 7 minutes.

If you repeat these steps three times a day, you can burn up to 300 to 500 calories per day.