Good Lifestyle

Most experts suggest that youstart losing weight At a slow and regular pace by adopting healthy living habits that you can stick over the years. In this way, you canLose weight and do not resume it.

"Losing weight slowly and realistic expectations is always a challenge; however, I think it's the best way to make sustainable changes. These are lifestyle changes that my patients can adapt and maintain », DECLAREAlexander Lightstone Borsand MD, ABLMLifestyle medicine doctor certified by the board with extensive weight loss experience.

But if youcould Losing weight faster and always get the same results, would not you want?

Manystudies have found thatFast weight loss can be as effective Long-term as slow weight loss. In addition, fast weight loss has the added benefit of giving you results faster than Dr. Borsand says can serve as big confidence booster.

"Losing weight quickly can be useful for my patients to see changes, not only in the numbers of the scale, but also in their health," he says.

So, how can you really lose weight fast?

Experts say that one of the best melted food diets on fast fat is an intermittent fast or if.

Dr. Borsand recommends the16/8 if diet, as it "optimizes fromSome hormones favoring lipolysis, or the breaking of fat for energy. "

The 16/8 method involves fasting every day for 16 hours and restrict your daily consumption window at 8 o'clock. It usually means that your first meal will be around noon and your last meal at 8 pm

If that if possible is a little too extreme for you, you can also try the 14:10 method, according toDr. Pamela Peeke, President of theJenny Craig Scientific Advisory Council.

"In a study published inNatureThe researchers found that the 14:10 method of intermittent fast - which means a fast for 14 hours and a diet for 10 - offers optimal weight loss, especially when a person ends perfectly to eat at the beginning of the evening, allowing the body to relax during the evening. This is because this form of intermittent fasting follows our natural circadian rhythm 24 hours a day, "explains Dr. Peeke.

You may have assumed that the Keto diet - which encourages you to eliminate the carbohydrates of your diet so that your body must switch to burn fat for energy instead of carbohydrates - is the best diet for the loss of fat butRachel Benight MS, RD / LD, CPT, a registered dietitian and a NASM certified personal trainer indicates that this is not the case.

"Weak carbohydratesAs Keto, are often presented for fast weight loss, but this is actually due to the depletion of glycogen (carbohydrates stored in the liver and muscle). The carbohydrates make the body stays three to four times more water with respect to protein and fat, so when there is a drastic reduction, it will lead to fast weight loss, "says Benight.

How to optimize the IF diet for even faster fat loss.

Lose fat even faster, dietitians and doctors recommendAdd a little more structure during your restoration window by eating good macros.

In traditional diets, you will often hear that you will hear that until 14 to 16 hours you can eat what you want during your window from 8 to 10 hours. This means that theoretically, you could be doing pizza, donuts and cookies all day and expect to lose weight only on the fact that you will eat fewer calories than you did before to start taking a diet.

But eating what you want during your meal is not the best way to approach a quick fat loss.

"While being in a caloric deficit is necessary for fat loss, the composition of these calories is very important," says Benight. "Calories are composed of macronutrients or" macros "in the short term. Consume the good equilibrium protein, grease and carbohydrates will ensure that our body effectively breaks body fat rather than muscle and / or water."

"Eating the good equilibrium of macronutrients will also ensure that the diet process does not cause unwanted symptoms such as unwanted desires, brain fog, low energy and mediocre sleep, "Benight adds.

Dr. Borsand recommends adding healthier fat to your diet because "fat increases satiety, or feeling of full."

Another Macronutrian that you should focus on is the protein. "Not only does the protein help to keep [you] feel fully, but it also ensures a limited muscle loss," saysMorgy Clear, MS, RDN, a recorded diet nutritionist forSprint. Clear recommends meeting your needs of your macro using a protein supplement with at least 20 grams of protein per serving.

It also recommends at least 30 grams of protein in a solid meal per day. (To help you, we put together these 19 high protein breakfasts that hold you fully .)

For more information on how you can optimize fast weight loss with if, do not miss these 20 best foods for intermittent fasting .

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