1. Don't Eat Any One Food More Than Once Per Day
If you have toast at breakfast, choose another whole-grain carb like brown rice or quinoa for lunch and dinner. By limiting yourself to one portion of any single food, you automatically add a sort of fail-safe to your eating plan.
2. Eat Legumes at Least Four Times a Week
In one European Journal of Nutrition study, people who followed a low-cal diet that included four weekly servings of legumes lost significantly more weight after just four weeks compared to those who ate the same number of calories but no legumes.
3. Get 8.5 Hours of Sleep
One Annals of Internal Medicine study had a group of both men and women followed a calorie-controlled diet. After 14 days of sleeping either 5.5 or 8.5 hours each night, both groups lost about 3 kilos — but those who got the most sleep lost twice as much fat as the short sleepers did.
4. Drink a Liter of Water for Every 20 Kilos You Weigh
While increasing your water intake is vital to preventing overeating, promoting healthy digestion, and keeping your metabolism in tip-top shape, when it comes to dropping weight quickly, water is also your greatest de-bloating ally.
5. Cut Back on Processed Foods and Salt
Another way to ditch excess water weight is to get your sodium and potassium levels in check. To do that, cut back on processed foods, which tend to be high in sodium, and nixing salt from whatever food is on your plate.
6. Do 20 Minutes of High-Intensity Interval Training
To lose weight in record time, high-intensity interval training is your exercise strategy of choice. Minute-per-minute, it burns more calories than other workouts like steady-state cardio while also increasing the calories you burn 48 hours after your workout.
7. Avoid Pasta, Cookies, and Candy
one of the easiest ways to debloat is to reduce your intake of simple, refined carbs. Some sources to watch out for include white pasta, cookies, crackers, and candy, which have a high percentage of refined sugars. You’ll be shocked how much weight you lose (even if it is water) within a week or two of cutting back on your regular sugar fix.
8. Eat Whole Carbs, Proteins, and Fats Every Few Hours
Eating balanced meals and snacks, containing all the macronutrients your body needs, every few hours is key to energising your bod for your workouts, preventing overeating, and keeping your metabolism at peak speed.
9. Eat a Handful of Nuts Every Day
In one Penn State study, people who ate roughly a handful of almonds each day lost significantly more abdominal fat over the course of six weeks compared to those who followed a nut-less diet with the same number of calories.