We want to lose weight, we want to lose some weight, but at how much? How can we drop the weight in a way that will be best for our overall health?
We can’t know until we give it a try and get to know. A big boost in your weight loss journey will be to do a calorie count.
In order to know what your ideal weight can be you need to not only track the amount of food you’re eating but to also track your physical activity.
There are many benefits of making a calorie total. One, as previously mentioned, is that it helps you to give your best effort at physical activity.
This means you’re burning extra calories for the amount of exercise you’re going to do.
Of course running takes most of your calories, so if your walk or swimming takes most of your calories and energy, it’s also important to note this in your record.
You need to be able to accurately record your ideal weight.
On the other hand, it helps you remember to exercise regularly, and as someone who can’t see the finish line, it gives you some motivation.
Be sure to keep the correct calorie counting around your smartphone or tablet and keep track of the calories that the food you’re eating actually contains.
1. Cut processed carbohydrates!
How to lose weight quickly is to reduce sugar and starch, or carbohydrates. This can be with a low carbohydrate power plan or by reducing fine carbohydrates and replacing all granules.
When you do that, the level of hunger you go down and you usually eat fewer calories (1 transmented source). With a low carbohydrate supply plan, you will use fat stored for energy instead of carbohydrates.
If you choose to eat more complex carbohydrates such as grains with a calorie deficit, you will enjoy higher fibers and digest them slower. This makes them more satisfying to satisfy you.
A 2020 study confirmed that a very low carbohydrate diet was useful for losing weight on the older population (2.trusté).
Research also shows that carbohydrate mortgage systems can reduce appetite, which can cause more calories without thinking or hungry (spring).
Note that the long-term effects of a low carbohydrate diet are still sought. There is a potential loss in a low-carbohydrate diet that can take you to a different method.
Reducing the calorie regime can also cause weight loss and more easily maintained for a long time.
If you choose a concentrated diet, not grain on processed carbohydrates, the 2019 study correlates all grains to the lower body mass index (BMI) (4Trusté source).
To determine the best way for you to lose weight, consult your doctor for recommendations.
2. Eat protein, fat, and vegetables Each of your foods must include!
Source of protein Fat source Vegetables A small portion of complex carbohydrates, such as grains To see how you can assemble your food, check:
This low carbohydrate eating plan This lower calorie food plan This list of 101 low carbohydrate recipes and low-calorie foods Protein.
Eat the recommended amount of protein is very important to help maintain your health and muscle mass while losing weight (stusted source).
This is how to determine how much you need to eat without eating too much. 56-91 grams per day for average men 46-75 grams per day for the average woman Diet with adequate protein can also help:
Reduce the desire to snack late at night make you feel full In one study, people on a higher diet of protein eat 441 fewer calories per day (Sumner trusted Source, 11 Prusted source).
Healthy sources of protein include: Meat: beef, chicken, pork, and sheep Fish and seafood: salmon, trout, and shrimp Eggs:
All eggs with yolk Plant -based protein: nuts, legumes, quinoa, tempeh, and tofu Low Carb and Leafy Green Vegetables They are packed with nutrients, and you can eat very large amounts without increasing calories and carbohydrates.
Broccoli cauliflower spinach tomatoes cabbage Brussels sprouts cabbage Swiss Chard. lettuce cucumber Healthy fat Don't be afraid of eating fat.
Your body still needs healthy fat, whatever you want to eat. Olive oil and avocado oil are a good choice to be included in your food plan.
Other fats such as butter and coconut oil must be used only in moderate quantities because of higher saturated fat content.
3. Move your body The exercise!
Although it is not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.
When lifting weights, it will burn many calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (13 strange sources, 14 strange sources, 15 strange sources). If you are new in the gym, ask a coach any advice.
If lifting weights is not an option for you, making some cardiovascular workouts, such as walking, running, running, cycling or swimming, is very beneficial for weight loss and general health.
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