HOW to Lose Weight FAST at HOME | Simon Olivier Fecteau & Nick Drossos

LEARN DEFENSIVE TACTICS: https://ift.tt/fSE1jPy Nick Drossos is distinguished as one of the most prized self-defense experts in the world and founder of Nick Drossos Defensive Tactics System, combining a plethora of meticulously designed self-defense techniques. Nick empowers his pupils with high-caliber skills that include awareness training, subjective assessments of violence, weapon defense, stress training, and real-life scenario drills. Who is Simon Olivier Fecteau? Simon-Olivier Fecteau (born July 28, 1975) is a Canadian director, actor, producer and screenwriter. He was nominated in 2008 for a Genie Award for Best Original Screenplay for Bluff with Marc-André Lavoie and David Gauthier. He was also the creator, writer, director, and star of the webseries "En audition avec Simon", where he plays an arrogant director who is auditioning actors. In 2014, he starred in the TV series "Ces gars-là" along with fellow Canadian comedian Sugar Sammy. How to naturally lose weight fast? Many diets, supplements, and meal replacement plans claim to ensure rapid weight loss, but lack any scientific evidence. However, there are some strategies backed by science that have an impact on weight management. 1. Trying intermittent fasting Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day. Several studiesTrusted Source have indicated that short-term intermittent fasting up to 26 weeks in duration is as effective for weight loss as following a daily low calorie diet. The most common intermittent fasting methods include the following: Alternate day fastingTrusted Source (ADF): Fast every other day and eat a typical diet on non-fasting days. The modified versionTrusted Source involves eating just 25–30% of the body’s energy needs on fasting days. The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories. The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight. It is best to adopt a healthy eating patternTrusted Source on non-fasting days and to avoid overeating. 2. Tracking your diet and exercise If someone wants to lose weight, they should be aware of what they eat and drink each day. One way to do this is to log these items in either a journal or an online food tracker. ResearchTrusted Source suggests that tracking diet and exercise may be helpful for weight loss because it promotes behavior changes and increases motivation. One studyTrusted Source found that consistent tracking of physical activity helped with weight loss. Even a device as simple as a pedometer can be a useful weight-loss toolTrusted Source. 3. Eating mindfully Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and may helpTrusted Source to promote weight loss. As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating. Techniques for mindful eating include: Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience. Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone. Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating. Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes. 4. Eating protein with meals Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokininTrusted Source. ResearchTrusted Source on young adults has also demonstrated that the hormonal effects of eating a high protein breakfast can last for several hours. Good choices for a high protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding. 5. Cutting back on sugar and refined carbohydrates The Western diet is increasingly high in added sugars, which has definite links to obesityTrusted Source, even when the sugar occurs in beveragesTrusted Source rather than food. Refined grains undergo processing to remove the bran and the germ, which contain most of the grain’s fiber and nutrients. These include white rice, white bread, and regular pasta. If you want to know more check out this link 👇🏻 https://ift.tt/gMTP4vm