Diet
How to lose weight quickly
lose weight quickly, making some minor changes to your daily routine can
help you lose more than 13 kilos of your weight while improving your overall
health. In this article, we will talk about some strategies that can help you
lose more than 13 kilos of your weight safely.
How to lose weight quickly
Whether you want to lose 5 kilos or 30 kilos of your weight, making some
dietary changes is essential. This is through the following:
1. Reduce your calories
Eating fewer calories than you burn daily is the key when it comes to
losing weight. Some foods, such as potato chips, frozen meals, and baked goods,
contain a large number of calories, but they lack important nutrients such as
protein, fiber, vitamins, and minerals.
Therefore, focusing on foods with lower calories and beneficial
nutrients can help you feel full in between meals while reducing your daily
calorie intake to promote weight loss.
Fruits, vegetables, legumes, whole grains, lean meats, fish, and poultry
are all great additions to a low-calorie diet.
On the other hand, processed foods like chips, biscuits, cookies, and
snacks are usually high in calories and should be eaten within limits when
following a balanced, low-calorie diet.
However, it is not healthy to cut calories too. Although the body's
caloric needs vary based on a number of factors, such as weight, height,
gender, and activity level, reducing your consumption of it too much can slow
your metabolism, making weight loss more difficult.
For long-term and sustainable weight loss, try reducing your consumption
by 500 to 750 fewer calories than you need to eat every day until you lose
about 1-2 pounds (0.45-0.9 kg) per week. However, it is generally recommended
that men consume at least 1,200 calories and women 1500 calories.
2. Reducing processed foods to lose weight safely
Processed foods, such as instant noodles, fast food, potato chips,
crackers, and pastries are all rich in calories and low in important nutrients.
According to a study of nearly 16,000 adults, consuming more processed
foods is associated with a higher risk of being overweight, especially among
women.
Carbonated soft drinks are among the other processed ingredients that
can also contribute to weight gain. Indeed, multiple studies have found that
increased intake of sugar-sweetened drinks may be linked to being overweight
and obese.
3. Eat more protein
Adding more protein to your diet is a simple strategy to help speed up
the weight loss process. According to a small study of 15 people, eating a
protein-rich breakfast reduces ghrelin levels - the hormone that stimulates
your hunger more effectively than eating a high-carb breakfast.
Another study of 19 people showed that doubling the daily intake of
protein significantly reduced calories, body weight, and fat mass within 12
weeks. So meat, fish, and poultry are some protein-rich foods that can be
easily incorporated into a healthy weight-loss diet.
4. Eat plenty of dietary fiber to lose weight
Dietary fiber is a nutrient found exclusively in plant foods. Soluble
fibers - in particular - are a type of fiber found in plant foods that absorb
water and can slow stomach emptying to help keep you feeling full for a longer
period.
Soluble fibers can also stabilize blood sugar levels to prevent any
internal problems that may lead to increased feelings of hunger. A study of 252
women found that every gram of consumed fiber was associated with losing 0.5
pounds (0.25 kg) of weight and reducing 0.25% of body fat over a 20-month
period.
Moreover, another recent study of 50 people showed that consuming high
protein and high-fiber beverages before eating reduces hunger and the desire to
eat a lot - which can be helpful in losing weight.
Fruits, vegetables, whole grains, legumes, nuts, and seeds are some
healthy foods rich in soluble dietary fiber.
5. Drink plenty of water
Drinking more water is a quick and convenient way to increase weight
loss with a good appetite. In fact, some research suggests that drinking a cup
of water before each meal can reduce caloric intake in order to increase weight
loss. For example, a study of 24 adults showed that drinking 17 ounces (500 ml)
of water 30 minutes before breakfast reduced your total caloric intake by
approximately 13%.
Moreover, another study found that drinking 17 ounces (500 ml) of water
temporarily increased the number of calories burned by 24% within an hour.
The most important tips for losing weight - lose weight in the simplest
and effective way
Avoid diet craze. Diet fodder promotes a yo-yo diet (also known as
weight recycling) and unhealthy eating habits. Also, following excessively
restricted eating patterns may contribute to cravings and overeating.
