How To Lose Weight

There are always plenty of reasons to pursue your weight loss goals. If you have been severely overweight and obese for a long time, you will probably worry about what will happen to your health. Obesity increases the risk of health problems such as diabetes, nonalcoholic fatty liver disease, gallbladder-related disease, and certain types of cancer.[1] X Trusted Source National Heart, Lung, and Blood Institute Go to Source If you’ve gained weight recently, you’ll probably want to lose weight to fit in your old jeans. Regardless of your reasons for losing weight, pocket a few important “strategies”.

Healthy eating

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Choose fibrous protein over fat. Protein is an essential part of internal organ function and muscle building. Choose lean cuts of beef or super-lean ground beef when you want to add red meat. You should also remove the chicken skin before cooking.

Skip processed fatty meats like bologna and salami. Instead, choose lean turkey or roast beef.

Vegetarians can get protein from soy, nuts, legumes, and seeds. Lentils and legumes are both excellent sources of fiber and protein.

Choose protein sources from low-fat dairy products, including low-fat cheese and fat-free yogurt. A 150g serving of Greek yogurt provides 11g of protein. A study of 20 women who ate high-protein yogurt in place of crackers, chocolate, and other low-protein snacks found they ate fewer calories and felt fuller for longer.

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Eat lots of fresh vegetables. Fruits help you satisfy your sweet tooth because of their natural sugar content, while fresh vegetables help you feel full faster. Vegetables and fruits contain fiber, so they will quickly fill the stomach. Apply the following tips to include vegetables in your diet:

Choose seasonal produce and eat vegetables for a snack or dessert. For example, choosing to buy apples in the fall or cherries in the late summer will help you have a delicious dessert. Chop celery, carrots, bell peppers, broccoli or cauliflower and dip them in a low-fat salad dressing or chickpea sauce.

Use vegetables as the main dish. For example, you might make a vegetable stir-fry or a healthy salad and add just some boiled chicken, salmon, or almonds.

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Add whole grains and cut back on simple carbohydrates. Whole-grain bread or pasta, oats, sweet potatoes, and brown rice are all great sources of energy and nutrients. Whole grains when combined with the right amount of protein and vegetables create the perfect source of nutrition.

Simple carbohydrates are found in white bread, processed flour, and refined sugar. Your energy levels will increase rapidly after consuming these foods but will also drop very quickly and turn into fat.

Use whole wheat flour or oatmeal when making pancakes or baked goods. You still need to add a stimulant like baking powder or yeast. Choose barley over rice or try making pilaf with barley, wild rice, or brown rice.

Choose only foods that provide natural carbohydrates instead of processed ones. Avoid processed foods like white bread, pasta or cookies made with semolina flour, or processed sweets like candy or sweetened vegetables.

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Adopt an orthodox diet. If you want to stick to a particular diet and trust other people’s plans, try a new diet and exercise:

Stick to the paleo diet and choose grass-fed meat, fish, seafood, fresh vegetables, eggs, nuts and seeds as paleo people used to do. Do not eat prepackaged or processed foods.

Prefer fresh food. The raw food diet requires 75% unprocessed foods. Most people who choose this diet eat plenty of vegetables, whole grains, nuts, and beans.

Join an advertised weight loss program. If you like to eat comfortably and meet people who are trying to lose weight every week, try the WW weight loss program (formerly known as Weight Watchers). If you like pre-prepared meals so you don’t have to go to the kitchen, you can try Jenny Craig or NutriSystem.

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Reduce salt in the diet. Eating a lot of salt will cause your body to retain water, making you feel full and gain weight. The good news is that you’ll lose that weight quickly when you sweat; However, the easiest way to keep you from gaining weight is to reduce salt in your diet.

Instead of salt, you can spice things up with finely ground dried chilies, salsa, or cajun seasonings and seasonings.

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After a period of abstinence from salt, unsalted foods will also taste more salty; Let your taste buds adapt to that.

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Do not skipping meals. Many people assume that skipping meals will help them lose weight, but people who have lost weight often maintain their weight better when they eat three meals and two snacks a day. That said, eating three meals and two snacks will be a healthy habit when it comes to weight loss.

Make sure you don’t go hungry by eating small meals throughout the day at familiar times. Between meals, you’ll eat an extra 150-calorie snack to keep your metabolism going and prevent hunger. Note, you should not eat foods that cause weight gain such as candy or snacks. When hungry, the body will conserve calories and slow down the metabolism.

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Avoid sweet drinks. Sweetened drinks with natural or artificial sugar both have low nutritional value and increase the number of empty calories in your diet. Therefore, you should not drink fruit juices or other sweet drinks. Even natural sugar will increase calorie intake and not support weight loss. If you want to drink fruit juice, don’t use more than ½ cup per day. Instead of drinking sweetened beverages throughout the day, opt for sugar-free, calorie-free drinks. Some drinks to avoid include:

Soda

Juice

Sugar tea

Kool Aid fruit juice powder

Mixed fruit juice

Sports drinks

Coffee is sweet

Alcoholic drinks

Basic principles of weight loss

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Control portion sizes. Portions that are too large can cause you to gain weight. To start losing weight, you’ll need to eat small portions. Eating small portions also gives you the opportunity to eat your favorite foods while losing weight.

For example, before you put half a frozen pizza on a plate, you should check the serving information on the label and only take one serving.

Or, if you want a bowl of cereal, check the serving information on the label and use a measuring cup to get the correct amount.

Portion control will not cause hunger if you know how to eat so that you are full for longer.

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Make a note of everything you ate for the week. According to a study published in the Journal of the American Academy of Nutrition, people who kept food diaries lost an average of 2.75kg more weight than those who did not. So get in the habit of writing down everything you eat, good or bad. Here are a few tips for you:

Write full. Write in detail, including drinks and sauces, and describe how the food was prepared. Don’t pretend you don’t have an extra glass of wine after dinner. Anything that goes into your stomach needs to be written down in a diary.

Write correctly. Write portion sizes in a food diary. Don’t eat too much or too little – you should eat in moderation. Also, don’t forget to read the ingredients list so you can eat the correct portion size.

Write often. Always carry a food diary. Or, you can use an eating-tracking app on your smartphone or tablet.

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Determine how many calories you should eat each day to lose weight. Weight loss isn’t all about weight. The more you pay attention to the calories in food, the easier it will be for you to choose the right foods and forms of exercise to lose weight. Take a look at your food diary to check each food group. You also need to count and add up the total number of calories consumed for the day.

Next, you’ll find out who’s age, height, weight, and activity level like how many calories you need each day.

Add about 170 calories to your total calories consumed. Recent studies estimate that we often eat slightly more than the amount tracked during the day.

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Stick to your meal plan. Decide what you’re going to eat this week before you go to the fridge and try to decide quickly. It’s a good idea to buy healthy ingredients to eat your way and plan your calorie intake.

Set realistic goals. If you love eating out, don’t give up the habit altogether. Instead, you’ll eat home-cooked food six days a week.

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Cut down on snacking or choose healthy snacks. Fresh vegetables served with guacamole sauce, unsalted almonds, or fruits are all snacks that support weight loss.

Give yourself a reward that isn’t food. Promise yourself that if you can stick to your 6-week plan and work out (if this is your goal too), you’ll give yourself a pedicure or massage.

Incorporate favorites into your meal plan. If you want to eat something relatively high in calories, plan it so that you don’t exceed your total calories for the day. For example, if you’re on a 1,800-calorie diet and want to eat a 300-calorie chocolate cake, you’ll only have 1,500 extra calories that day.

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Take in fewer calories than you can burn. The only way to lose weight is to eat fewer calories than you burn during the day. This sounds simple, but it requires effort and persistence. That means incorporating movement. If you want to lose weight and stay healthy, start exercising. The initial goal is to do 3-5 30-minute sessions per week.

Try to calculate your daily activity level. It helps to track your exercise habits with a pedometer, or other weight loss apps that make it easier. Read the exercise content in this article for specific tips.

Set small goals. Instead of thinking you need to lose about 10kg, think about losing 0.5-1kg this week. Or, you can focus on non-weight-related goals like not snacking after dinner or just drinking on the weekends.

It’s important to understand that weight is affected by input and output. The main input is the food that you eat and the amount of calories in it. The output is the burned energy. To lose weight, the output needs to be greater than the input. It’s just that. You should not believe in rapid weight loss diets. If you’re not gaining or losing weight, burning an extra 300 calories a week or eating/drinking 300 fewer calories a week (like 2 soft drinks or a small hamburger) will help you lose weight – in in this case 2kg of fat per year.

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Drink at least 2 liters of water a day. Water both helps the body not to lose water and helps to fill the abdomen without increasing calories. The American Institute of Medicine states that men need about 3 liters of water per day (approximately 13 cups) and women need 2.2 liters (equivalent to 9 cups).

Drinking water about 30 minutes before main meals can reduce a person’s calorie intake, especially the elderly.

The study found that dieters who drank half a liter of water before their main meals for 12 weeks lost 44% more weight than those who didn’t.

Do exercise

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Start with basic aerobic and cardio exercises. Start small with 3 30-minute workouts per week if you’re not already in the habit of being active. Try these steps to get used to the workout:

Buy a pedometer. Attach a pedometer to your belt and aim for 5,000 steps a day. Move to a goal of 10,000 to 15,000 steps when you notice the weight loss effect.

Walk to lose weight. Walking around the neighborhood is inexpensive and a great place to start. You can also try gentle forms of exercise like swimming, biking, or jogging.

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Exercise in the gym. You can use a treadmill, a treadmill, a stationary bike, a rowing machine, or a stair climber. Start with short intervals and gradually increase the number of minutes as you begin to lose weight. In addition, do not forget to change the settings on the machine to increase the intensity during weight loss.

Try different machines to find the one you like. Talk to a personal trainer to make sure you’re using the right form of exercise to avoid injury. They are there to help, not to frighten you.

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Take aerobics classes. You can sign up for a traditional aerobics class or try movement-focused workouts. These are great ways to stay motivated to work out in groups, move freely, and lose weight. Try any of the following:

Kickboxing

Dance gymnastics

Zumba

Pilates

Yoga

Martial Arts

Crossfit or Bootcamp

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Muscle training. Start small with 1 or 2 15-minute sessions per week until you have the motivation to work out more. You should train large muscle groups to burn more calories and lose weight, rather than focusing on specific muscle groups. Try the following examples:

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Start with a squat combined with a double overhead lift to work your upper body and lower body at the same time.

Do endurance exercises while sitting or leaning against a training ball. That way, you’ll improve your core while working out other areas.

Use a machine or free weights. These devices often work primarily on specific muscle groups such as the arms, shoulders, front thighs, back thighs, and upper back. Do separate exercises for each muscle area after you work multiple muscle groups.

Rest at least a day between workouts so your muscles can recover. The recovery process helps you avoid pain and injury.

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Play sports. If you’re not a fitness freak, do your favorite activity to keep you motivated. You can sometimes find a group in a residential area, or get together with a few friends to compete.

If you don’t like competitive sports, try something that you can do alone, such as swimming or golfing, or hiking instead of a ball and net. .

Buy a bike if you want to both exercise and enjoy the view. Don’t spend a lot of time in the car when you have a chance to burn calories.

Stay motivated

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Find ways to eat less. While this alone won’t really help you lose weight, it’s a helpful little piece that will help you get closer to your goal. Try these ways to help you manage hunger during the day:

Reduce 3 pieces in each meal.

Put down your chopsticks while chewing.

Use a smaller bowl and take food only once.

Eat only when you feel hungry, but don’t snack when you’re bored.

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Find ways to control cravings. If you’re used to junk food and emotional meals, it’s sure to be challenging to lose weight and switch to exercise. Even so, you can always learn to curb your cravings for that big piece of cake or a greasy hamburger.

Smell fresh fruit when you crave a snack instead of something else.

“Close the door” kitchen after meals.

Do not keep high-sugar or greasy snacks in the house.

Some studies show that blue reduces cravings. Try blue tablecloths or dishes.

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Eat at home. Eating out makes it easy to forget about the rules of your diet. Food in restaurants often contains a lot of fat, salt and other factors that affect the weight loss plan. Eating out is also more than what you usually eat at home. Instead of eating out, you should cook at home.

Eat with a small group of people instead of many people. Research shows that people who eat at large tables often eat more than people who eat alone.

In general, don’t eat while you’re doing other things. Watching television, or reading a book or working out while eating often makes us eat more than usual.

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Eat cereal in the morning. A recent study found that people who eat cereal every morning are more likely to lose weight than people who eat other foods. Start your day with a cereal rich in natural fiber and nutrients or oats.

Use skim milk in breakfast and when preparing other dishes. By consuming low-fat foods, you will reduce calories by 20%. Switching to low-fat milk is a great choice to help you cut calories without sacrificing nutritional benefits.

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Choose to lose weight in groups. Make a commitment to hit your weight loss goal by a specific date, and suffer a forewarned “penalty” if you don’t. You can hold a contest “Who is the winner?” at work or with friends, or join the weight loss challenge page.

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Reward yourself from time to time. When you’re at a party or an important event, give yourself permission to eat and drink. However, you need to make sure this doesn’t become a routine. Don’t let a little comfort get in the way of your diet and weight loss plan. Get back to the plan even if you miss a day or two.

Choose a non-food reward. When you complete your diet and exercise plan well, reward yourself. Hit a sports game with friends, or get a manicure, get a massage, or go to the movies as you accomplish small goals. Buy that new t-shirt you’ve always wanted when you hit your 0.5kg weight loss goal this week.

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