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10 Simple Tips to Lose 20 Pounds Safely in 30 Days

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Losing weight is not an easy process, no matter how big or small the goal.

When it comes to losing 20 pounds (10 kg) or more, the big number can seem pretty daunting, especially if you’re just starting out.

Fortunately, there are scientifically proven strategies that can help you achieve your weight loss goals in a matter of 30 days!

Just make sure you implement those tips together for fast results

If you’re looking to lose weight safely and quickly, follow (and combine!) these 10 simple tips. There are no magic potions or quick fixes – just sensible lifestyle changes that will help you lose weight without putting yourself at risk of health complications.

Here are 10 tips from the experts to help you lose 20 pounds quickly and safely:

1- Increase fiber intake

Fiber is a type of non-digestible carbohydrate that can help you lose weight.

This is because fiber slows down the rate at which your stomach empties of its contents, which in turn can help you feel full for longer.

In addition, studies have shown that fiber, especially soluble fiber, can reduce the production of hunger hormones, such as ghrelin, and increase the production of satiety hormones, such as cholecystokinin (CCK), glucagon-like peptide 1 (GLP-1), and peptide YY (PYY).

By curbing appetite, fiber can help reduce calorie intake and effortlessly lose weight.

For example, one dated study found that increasing daily fiber intake by 14 grams was associated with 10% fewer daily calories and a 1.9 kg weight loss, without the need for other lifestyle or dietary changes.

That said, more recent research is needed.

Fiber-rich foods include most vegetables, fruits, nuts, whole grains and seeds. You might also try taking a fiber supplement, such as glucomannan.

SUMMARY


Fiber can help you stay full longer, which in turn can reduce your calorie intake and help you lose weight.$

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