how to lose weight fast for the summer body !

here are many ways to lose a lot of weight in a short amount of time.

However, most of them require you to be hungry and unsatisfied.

If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly. read bellow for more tips and infos !!






The science

In some respects, it is quite simple. Your weight depends on how much energy you take in (the calories in food and drink) and how much energy your body uses (burns) up:
If the amount of calories that you eat equals the amount of energy that your body uses up, then your weight remains stable.
If you eat more calories than you burn up, you put on weight. The extra (or excess) energy is converted into fat and stored in your body.
If you eat fewer calories than you burn up, you lose weight. Your body has to tap into its fat stores to get the extra energy it needs.

So, to lose weight, you need a calorie deficit. You can achieve this calorie deficit by:
Eating less (taking in fewer calories from food).
Doing more physical activity (burning up more calories).

There are 3,500 calories in 1 lb (0.45 kg) of fat. Therefore, cutting down your calories by about 500 calories each day can result in a 1 lb weight loss each week.
Before you start
Motivation is crucial

To lose weight and to keep it off, it is vital that you should be motivated, really want to lose weight, and want to improve aspects of your lifestyle. No weight-loss plan will work unless you have a serious desire to lose weight. You may not feel that being overweight or obese is a problem to you. So, you may have little motivation or desire to lose weight. That is fine, so long as you understand the health risks.

Top tip: write down the reasons why you would like to lose weight. Keep referring to this list to motivate yourself.
Set clear goals with a realistic timescale


Based on the recommended rate of weight loss explained above, set yourself a clear weight loss goal with a realistic timescale. Some people aim to get down to a perfect weight. However, this may be a lot of weight to lose for you and you may get fed up about poor progress, and give up. So, you may find it helpful to break up your weight loss goal. For example, you may wish to set yourself a goal to lose 4 kg over the following 4 to 6 weeks. Once you have achieved that goal, you can set yourself another, etc.


For most people, you can start to get health benefits by losing even just 5-10% of your starting weight. For example, if your starting weight was 100 kg, losing 5-10 kg in weight will produce some health benefits for you, even if you are still not at your ideal weight.


Top tip: aim to lose weight steadily, around 0.5-1 kg per week. For most people, health benefits can come from losing the first 5-10% of their weight. This is often about 5-10 kg.

Set yourself an action plan

In addition to setting yourself realistic weight loss targets, it is also helpful to set yourself an action plan. Be realistic and consider what you feel will have the most impact on your weight. For example, if you currently have a piece of cake every day, your action plan could be to reduce this to twice per week only. Your action plan might start with three main goals, and once you have achieved these goals, you can reset your action plan and think about other changes you might be able to make. The idea is to make small, gradual changes that you can stick to for life.
Monitor your current food intake


It is helpful to know how much you normally eat. Try keeping a diary, writing down everything that you eat and drink over a week or so. Include even the smallest of snacks. Are there times of the day that you tend to snack more? Are you eating three meals a day? Are there some snacks that you don't need? You may find it helpful to discuss your diary with your practice nurse, your doctor or a dietician. The simple fact is that, to lose weight, you must eat less than your current food intake (see above).

Top tip: don't forget the drinks. Some drinks contain lots of calories, including alcohol and some fizzy drinks.
Extra tips for losing weight

Eat regular meals

 This can help you to burn calories at a faster rate and avoid becoming too hungry. It can help in regulating the hormones that are involved in controlling appetite. It can also help you adapt well to a routine, reduce the likelihood of unplanned temptations, and encourage you to develop good self-control.
Eat breakfast

 Eating breakfast helps to control your blood sugar levels, can kick-start your metabolism and prevent you from snacking or eating impulsively later on. It has also been linked with increasing activity levels throughout the day, by replenishing your energy levels.
Make sure each meal is balanced. Think about what you're putting on your plate at each meal time. Half your plate should be made up of fruit and/or vegetables. A quarter of the plate should contain your meat, fish, beans or other protein sources. The other quarter should contain your starchy carbohydrates such as rice, pasta, potatoes or bread. A balanced meal will provide you with all the nutrients you need while keeping your blood sugar levels steady and satisfying your hunger.
Don't let yourself get too hungry. Eating every 3-4 hours will help to prevent this.

Plan what you eat

It is important to plan ahead. Perhaps you could plan each day's meals and recipes the day before, or plan a week's meals at a time. In this way you will know exactly how much food you will be eating. This is better than looking in the cupboard and fridge before mealtimes or snacks to see what is there.

It is best to separate eating from other activities. This helps you to keep to your planned eating for the day. So, try not to eat whilst on the move, whilst watching TV, during meetings, etc.
Change your eating habits

Do you have any eating habits that can improve?
Are you eating larger and larger portions when you have a meal? Deliberately try to take smaller portions when you have a meal. Do not feel that you have to empty your plate. Perhaps change the plates in your cupboard (which may be large) to more medium-sized plates. In this way you will naturally serve up smaller portions.
What do you have for snacks? Try changing chocolates, cakes or crisps for fruit. The Change4Life website listed below gives tips about healthy snack alternatives.
Do you have second helpings at mealtimes when you are really already full?