TEMPO.CO, Jakarta – There are ways to lose body weight with safe. A steady weight loss of half to 1 kilogram per week is recommended for the most effective long-term weight management. Even so, many meal plans leave you feeling hungry. This is the main reason why you may find it difficult to follow a healthier diet.
However, not all diets have this effect. A diet low in carbohydrates and whole foods, diet low calorie is effective for weight loss and may be easier to stick to than other diets. Launching the Healthline page, here are some ways to lose weight with a healthy diet, carbohydrates that have the potential to reduce, and aim to reduce your appetite, lead to rapid weight loss and
improve your metabolic health at the same time
How to lose weight fast
1. Cut back on refined carbohydrates
One way to lose weight fast is by cutting back on sugar and starches, or carbohydrates. This can be done with a low-carb diet or by cutting back on refined carbohydrates and replacing them with whole grains. When you do this, your hunger levels drop, and you usually eat fewer calories. With a low-carb diet, you’ll be taking advantage of burning stored fat for energy, not carbs.
If you choose to eat more complex carbohydrates like whole grains along with a calorie deficit, you will benefit from higher fiber and digesting them more slowly. This makes them more filling to make you satisfied.
A 2020 study confirms that diet carbohydrate very low is beneficial for weight loss in the older population. Research also shows that a low-carb diet can reduce appetite, which can lead to eating fewer calories without thinking about them or feeling hungry. Note that the long-term effects of a low-carb diet are still being investigated. It may also be difficult to follow a low-carb diet, which can lead to a yo-yo diet and less success in maintaining a healthy weight.
There are potential downsides to a low-carb diet that could lead you to other methods. A low-calorie diet also promotes weight loss and is easier to maintain for longer periods of time. If you choose a diet that focuses on whole grains over refined carbohydrates, a 2019 study linked high grains to a lower body mass index (BMI).
2. Eat protein, fat, and vegetables
Each of your meals should include a source of protein, a source of fat, and vegetables,
a small portion of complex carbohydrates, such as whole grains. Eating the recommended amount of protein is essential to help maintain your health and muscle mass while losing weight. Evidence suggests that eating adequate protein can increase cardiometabolic risk factors, appetite, and body weight. Many factors determine your specific needs, but in general, the average person’s needs are 56–91 grams per day for the average man and 46–75 grams per day for the average woman.
Diet with protein enough can also help reduce cravings and obsessive thoughts about food by up to 60 percent, reduce late night snacking cravings by half, making you feel full. In one study, people on a high protein diet ate 441 fewer calories per day. Healthy sources of protein include beef, chicken, pork, and lamb. Fish and seafood such as salmon, trout and shrimp, whole eggs with egg yolk, and vegetable protein: beans, legumes, quinoa, tempeh and tofu.
In addition, vegetables are low in carbohydrates and green leafy. Don’t be afraid to fill your plate with green leafy vegetables. It’s rich in nutrients, and you can eat very large amounts without drastically increasing calories and carbohydrates. Vegetables included in the low-carb or low-calorie meal plan are broccoli, cauliflower, spinach, tomatoes, cabbage, Brussels sprouts, cabbage, lettuce, cucumber, healthy fats.
Your body still needs healthy fats, no matter what diet you choose. Olive oil and avocado oil are great options to include in your meal plan. Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content.
3. Move your body
Sports, although not necessary for weight loss, they can help you lose weight faster. Lifting weights has excellent benefits. Lifting weights will burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of weight loss.
Try going to the gym three to four times a week to lift weights. If you are new to the gym, ask a trainer for advice. Make sure your doctor is also aware of a new exercise plan. If lifting weights isn’t an option for you, doing some cardio exercises such as walking, jogging, running, cycling, or swimming can be very beneficial for weight loss and general health. Both cardio and lifting weights can help you lose weight.
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