Three diet tips and exercise strategies for weight loss
I'd love to see instant weight loss, but when it comes to losing weight, it's best to be patient.Weight loss is not going to happen overnight and you will see the results you want right away. However, maintaining good patience can help you lose 30 pounds safely and quickly.
We won't be able to lose 30 pounds in a week or two, but if you make positive changes in your diet and exercise, you can start to see your weight drop in a few weeks.However, if you have a basic health problem, it's best to seek professional advice before embarkating on a diet.
Create a healthy calorie deficit
According to the Mayo Clinic, the first step when starting a weight loss program is to create a sustainable calorie deficit, which means your body burns more calories than you take in each day.
Before you set out to cut their calorie intake, the first thing you have to do is to record and your current calorie intake status, statistics about your level of calories to maintain your daily to maintain their weight doesn't increase also won't reduce a calorie intake, this number will be affected by each person's age, gender, the influence of factors such as physical activity levels.You can gradually find this calorie-maintenance level by using a food diary to track your food intake over several days.
Once you've found the level of calories you need to maintain your weight, it's time to start reducing your daily calorie intake.According to the Mayo Clinic, it's safe for most of us to reduce our calorie intake by 500 to 1,000 calories a day.Since a pound of fat contains about 3,500 calories, you could lose 1 to 2 pounds per week by following this calorie restriction.
At the same time, according to Harvard Health Press, to keep us healthy, women should eat at least 1,200 calories a day, and men should eat no less than 1,500 calories a day to avoid malnutrition.
By creating a calorie deficit this way, it may take you four to eight months to safely lose a weight of 30 kg, which sounds like a long time, but by losing the weight slowly you are more likely to keep it off for a longer period of time, which is healthier for your body.
3 Tips for Maintaining a Low Calorie Diet
Maintaining a calorie deficit that you can sustain and stick to over the long term is the key to successful weight loss. This requires a diet that keeps you from starving and craving junk food. This may seem difficult, but here are some tricks that can make it a little easier.
1.Give up processed foods.Replace processed foods such as crisps, biscuits, cakes and drinks with whole foods that are low in calories and high in nutrients.Eating fruit instead of juice and baking potatoes instead of chips will not only help you cut down on calories, but will also ensure you are getting all the vitamins and minerals your body needs.
2.Eat more vegetables.You need to fill your plate with vegetables. Vegetables are very low in calories and high in fiber, which means that when you eat more vegetables, you can increase the volume of the food you eat, helping you reduce your intake.Eating more vegetables will also help you get enough fiber (about 25 grams a day) while cutting calories. It will also help you feel fuller and improve digestion in your gut.
3.Prioritize protein.A meta-analysis published in the December 2019 issue of the journal Advances in Nutrition suggests that people who want to lose weight should eat more protein, rather than reducing the overall calorie intake of their diet.Protein keeps us full longer than other foods, makes you less hungry, and our bodies burn more calories when breaking down protein, helping us maintain lean muscle mass while burning fat.
Studies have shown that the protein intake of people who are losing weight is 1.3 grams of protein per kilogram of body weight per day. For example, a person weighing 160 kilograms weighs 80 kilograms and he should consume 104 grams of protein per day if he wants to lose weight.
When choosing protein, choose low-fat dairy products, chicken or fish that contain less fat, so that you don't eat too many calories when you eat protein.
Stick to regular exercise
Diet is a very key part of the plan reducing weight, however, exercise on a regular basis will help you stay healthy, improve the body's calories, according to the centers for disease control and prevention, if you want to lose weight, you must be at least a week to more than 150 minutes of moderate intensity aerobic training.
You can choose to do 75 minutes of high-intensity aerobic training each week.If you prefer high strength exercises, high-intensity intermittent training is one of your good choice, high-intensity intermittent training can quickly improve your heart rate, and help you improve the metabolism of the body, make you at the end of the gym can still continue to burn more calories, this kind of phenomenon is often called the movement after the excess oxygen consumption.In addition, high-intensity interval training has been shown to be effective in reducing body fat and improving a trainer's aerobic capacity while maintaining lean muscle mass, according to a study published in the April 2012 issue of the Journal of Obesity.
Weight loss can also be helped by strength training two days a week, according to Harvard Health. Strength training helps trainers increase muscle mass, which in turn boosts the body's metabolism.
Although we through healthy eating plan, coupled with regular exercise, can let you easily lose 30 pounds weight, but must be able to hold on for a long time is the key to successful weight loss, because, we need to develop a healthy habits, weight loss is our health habits and customs of a normal results.Getting into a new habit isn't always easy, so you need to be patient enough to let yourself get used to it.