Everything you need to know if you want to lose weight quickly - Losing weight quickly and healthily is possible as long as you follow certain rules. There are foods you should avoid and others you should start including in your diet if you want to maintain good physical shape. Here we present some tips outlined by nutritionists and specialists that can help you lose weight quickly and efficiently.

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Drink water - Nutritionists advise those looking to lose weight to drink between 1.5 and two liters of water per day. This helps the body eliminate toxins and stay hydrated. 

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Drink water - A study published by Obesity magazine reveals that there is a certain time of day in which drinking water can help us lose weight. Researchers discovered that drinking a half liter of water before meals helps diminish appetite.

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Breakfast - Breakfast is a very important component of weight loss. Even if the goal is rapid weight loss, it's important to make sure you're eating a proper breakfast, according to website Australian Avocados. Breakfast can have beneficial effects on weight loss as the body accumulates enough energy to last the rest of the day.

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Eat several meals - It is also important to consume five meals a day, as a balanced and varied diet is essential to our health. Sometimes eating small, healthy portions several times a day is preferable to eating a lot at one time and less times per day, according to an article on CNN.

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Physical exercise - Physical exercise is critical to losing weight quickly. It's important to stay active, but make sure not to overdo it.

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Physical exercise - A study performed by the University of Copenhagen revealed that over the course of three months, participants who did 30 minutes of physical activity lost more weight than those who did 60 minutes. The 30 minutes of exercise burned more calories.

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Stress - Eating less than your body needs can provoke the production of the stress hormone cortisol, says Ellen Albertson, Ph.D., R.D., in Womens Health. Stress can also increase appetite and fat storage.

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Sleep well - According to the Deccan Chronicle, weight loss can also be related to sleep. Those who get a good nights sleep lose more weight, have clearer skin, and can concentrate better throughout the day.

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Sleep well - Additionally, many people who have difficulty falling asleep tend to continue eating throughout the night, not allowing them to lose weight healthily.

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What should you avoid? - There are certain things that should be avoided when trying to lose weight quickly. 

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Raw vs. cooked vegetables - According to the site Fitwatch, there can be a caloric difference between raw and cooked foods. Raw vegetables tend to have fewer calories than cooked vegetables. For example, a cup of raw spinach has seven calories, while a cup of cooked spinach has around 41 calories.

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Spicy food - Spicy food is not recommended as some foods can cause your stomach to produce more acid, leading to irritation, bloating, and gas.

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Gum - The same article states that gum is not recommended for those on a diet. A study by Eating Behaviors, cited on the site Live Science, suggests that gum can cause people to eat more potatoes, cookies, and sweets instead of fruits and vegetables.

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Avoid cake - With the passing of years, our body loses the ability to burn as many calories and our metabolism slows down. Therefore, certain foods, such as cookies and cakes, should be avoided as they contain large amounts of calories.

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Artificial sweetener - Many people view artificial sweeteners as a substitute for sugar, but the truth is that it can do more harm than good. A team of Australian neurologists discovered in a study published by Cell Metabolism that artificial sweeteners can increase caloric consumption.

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Moderate salt intake - Even though it is essential in our diet, excess salt can cause the body to retain fluids and increase bloating, according to an article in The National.

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Moderate alcohol consumption - Drinking alcohol is associated with weight gain, according to Healthline.

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What should I eat? - There are many foods and tricks that can help you lose weight rapidly and healthily.

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Effects of green tea - Green tea can be a perfect addition to the diet, as it can increase metabolism and help you avoid consuming excess calories. Additionally, a study from the NCBI revealed that men who took a green tea supplement and exercised directly after burned 17% more fat than those who did not.

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Lemon water - Another piece of advice from nutritionists is to drink water with lemon. The drink contains antioxidants that naturally detox the body and help with weight loss.

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Lemon - A Japonese study published in the academic journal Clinical Biochemistry and Nutrition revealed that the polyphenols in the lemon can help stimulate the liver and produce enzymes that help to block fat absorption.

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Blueberry - The fruit avoids the accumulaton of abdominal fat and reduces the risk of diabetes. According to the site Food Facts, blueberries contain natural antioxidants that can be beneficial to this effect.

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Coffee - The beverage has a thermogenic effect that can aid in weight loss. According to an article in Livestrong, drinking coffee daily can help you burn more than 100 calories more than you would if you didn't drink it.

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Strawberries - According to an article published on the site Natural News, strawberries stimulate the metabolism and help reduce appetite. Additionally, the fruit is full of fiber that aids digestion.

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Chickpeas - Another food that should be included in your diet if you want to lose weight quickly and healthily is the chickpea. They contain properties that help with weight loss. Additionally, the food can help lower cholesterol, as indicated on the site Verywell.

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Apples - A study performed by CSIRO (Commonwealth Scientific and Industrial Research Organisation), indicates that apples can help control weight and overeating.

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Take notes - A trick to losing weight quickly and efficiently is to write down everything you eat. This will also help keep you organized.

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Find a nutritionist - Before starting a diet, it's important to find a nutritionist who can help create a specialized meal plan for you.

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