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1. Choose a low-carb diet

Flax seeds are not only a must for anyone looking to get a flat belly, but they are also ideal for anyone who suffers from frequent bloating. With high levels of fibre, the seeds will keep your digestive system in good health and help reduce and remove any bloated feelings. For anyone wondering how on earth you'd introduce these into your diet — you can mix them into a smoothie, sprinkle them over morning cereal or put a tablespoon of them with a lunchtime salad. It may seem a bit contradictory, but one of the best ways to lose water weight is to actually drink more water. That's because if you're constantly dehydrated, your body tends to retain more water in an attempt to prevent its water levels getting too low.

Water also boosts your metabolism, cleanses your body of waste and acts as an appetite suppressant, experts say.

How to lose weight fast and keep it off!

But it is possible to drink too much, which can have the opposite desired effect, so it's key to strike a balance. Guidelines suggest about two litres per day, but it can vary from person to person, so simply drink when you're thirsty and stop when you feel well hydrated. You can usually use your urine colour as an indicator of hydration - if it's light yellow or fairly clear then you're well hydrated.

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Science-backed ways to lose weight

Sign in. All Football. The more you believe in your ability to complete a successful transformation, the more likely it is to happen. Several sports science studies have shown that visualisation techniques can have a positive impact on performance.

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Make it work At the start of each session, take a moment to remind yourself why you started the plan. You can use a similar process during a session when it becomes physically and mentally challenging. Struggling with that last rep?

Learning to properly contract apply tension to a target muscle will have a huge impact on your capacity to burn fat and build muscle. Poor execution will lead to a poor result.

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You may find this means you need to lift a lighter weight. All that counts is how you lift and how you stimulate the muscle fibres. What you eat during the course of your plan has a massive impact on your overall result.

Quick weight loss doesn’t mean you’ll reach your goal in a week

Make it work If your calorie intake is limited then we advise that you aim to take in as many nutrients as possible. Taking on good-quality protein will help you to repair and build muscle tissue. Nutrient timing is a much-debated subject.

Make it work We recommend that you make sure you eat at least 30g of good-quality protein within an hour of finishing your workouts. That will help to repair the damage done to muscle fibres during the session.

14 Tricks to Drop Up to 5 Pounds in a Week

You can also eat more carbs after a training session to replenish your energy stores and help shuttle protein to your muscle cells. There are plenty of studies that demonstrate the positive effect exercising with someone else regularly can have. Make it work Do you have a friend, colleague or partner who has voiced a desire to lose some body fat, and improve their health and fitness? Just make sure you do the same for them in return. Here's everything you need to know about release dates, features and more.

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How to Lose Weight Fast

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