Losing weight is not the answer to all health problems. However, if your doctor recommends it and you yourself feel that the extra weight is more of a hindrance than a help, there are tips to help you get rid of it safely. A steady weight loss of 0.5 to 1 kg per week is recommended for the most effective long-term weight optimization.
Many diet plans designed to help you lose weight make you feel hungry or unsatisfied, or remove key food groups from your daily diet that are important to your well-being.
Each person has unique needs, and different eating methods and tips produce better results when applied properly.
Many have found that you can lose weight on a low-carb diet or a diet that focuses on healthy foods. There are some general principles that have been discovered that work well when it comes to losing weight.
Here are some science-based tips to help you lose weight, including healthy eating, carbohydrate choices, and feeling good:
- reduce appetite and hunger levels while maintaining good psychological well-being
- have consistent weight loss over time
- help improve metabolism
If you want to lose weight quickly, some of these tips may help, but rapid weight loss is rarely sustainable. Focusing on long-term health and habits will improve health and make those habits more likely to contribute to long-term weight loss.
1. Cut down on refined carbohydrates
One way to help you lose weight quickly is to reduce your intake of sugar and starches or carbohydrates. This can be a daily diet low in carbohydrates, refined carbohydrates and replacing them with whole grains.
After this step, your hunger level will decrease and you will generally eat fewer calories.1
By having a low carb daily diet, you will use the available fat for energy.
If you choose to eat carbohydrates such as whole grains, the benefits will come from the fiber because it will be digested more slowly. Then you will feel fuller.
in 2020 A study found that a very low-carbohydrate diet was beneficial for weight loss in older adults.2
Research also shows that a low-carb diet can reduce appetite, and as a result, we naturally consume fewer calories without thinking about hunger at all.3
Note that the long-term effects of a low-carb diet are still being studied. It can also be difficult to stick to a low-carb diet.
It is recommended not to make sudden changes in the diet and to reduce the amount of carbohydrates little by little. Otherwise, it is often psychologically difficult for people.
If you choose a diet that focuses on whole grains instead of refined carbohydrates, 2019 A study correlated high consumption of whole grains with a lower body mass index (BMI) (4).
To determine the best method for weight loss, consult your doctor for recommendations.
2. Eat proteins, vegetables and fatty food
Try to include a variety of foods in your daily diet. For a balanced diet to help you lose weight, your diet should include:
- Protein food
- Fat sources
- Vegetables
- A small portion of complex carbohydrates, such as whole grains
Proteins
To help maintain good health and muscle mass, we need to eat protein-rich foods.
Evidence suggests that cardiometabolic risk factors, appetite, and body weight can be improved when we eat a diet high in protein.1
Generally, on average, men need about 56-91 grams per day and women need 46-75 grams per day, but many other factors also affect protein needs. Here are guidelines to help you figure out how much protein is recommended:
- 0.8 g/kg of body weight
- 1-1.2 g/kg of body weight for people aged 65 and over
- 1.4-2 g/kg body weight of athletes
A daily diet with enough protein can also help reduce cravings and snacking, helping you feel full and satisfied.
Healthy sources of protein include:
- meat: beef, chicken, pork and lamb
- fish and seafood: salmon, trout, sardines and shrimps
- eggs
- vegetable proteins: beans, legumes
Vegetables
Don't be afraid to add leafy green vegetables to your plate. They are packed with nutrients, and you can eat very large amounts without increasing your calories and carbs at all.
All vegetables are nutrient-dense and healthy foods to add to your daily diet, but some vegetables, such as potatoes, sweet potatoes, and corn, are high in carbohydrates.
Vegetables that should include more:
- Broccoli
- Cauliflower
- Spinach
- Tomatoes
- Cabbage
- Brussels sprouts
- Salad
- Cucumbers
Healthy fats
Don't be afraid to eat fat.
Your body desperately needs healthy fats, no matter what diet plan you choose. Olive oil or avocado oil are great choices to include in your diet plan. Nuts, seeds, olives and avocados are also delicious and healthy.
Other fats, such as butter and coconut oil, should be used only in moderation due to their higher saturated fat content.3
3. Movement
Exercise can help you lose weight faster. Weight lifting has particularly tangible benefits.
By lifting weights, you'll burn calories and help prevent your metabolism from slowing down, which is a common side effect of weight loss.
More information on how to speed up metabolism can be found in the article - How to speed up metabolism.
It is worth trying strength training three or four times a week. If you are not used to active sports, consult a coach, who can help and prepare a training plan.
If lifting weights is not an option for you, some cardio exercises such as walking, jogging, cycling or swimming are very beneficial for weight loss and overall health.
Both cardio and weight lifting can help you lose weight and provide health benefits.
What you should know about calories and serving size
If you choose a low-carb diet plan, then there is no need to count calories. As long as you keep your carb intake low and eat mostly protein, fat, and low-carb foods, you shouldn't worry.
If you find that the weight isn't coming off, then you may be able to track your calorie intake to see if that's the determining factor.
Note that drastically cutting calories can be dangerous and less effective for long-term weight loss. If you are going to reduce calories, do it gradually and consistently, based on the recommendations of a specialist.
A note about counting calories
Calorie counting may be a useful tool for some, but it also may not be the best choice.
Additional information on calories can be found in the article:
How many calories should be consumed per day.
If you are concerned about food or your weight, feel guilty about your food choices, or regularly restrict your diet, consider seeking help from a nutritionist.
How to lose weight
Simple habits that help you lose weight more easily:
- Eat a protein-rich breakfast.
- Limit sugary drinks and fruit juices. Calories from sugar are not good for your body and can hinder your weight loss.
- Sip water throughout the day.
- Before choosing what you will eat, consider what benefits you will get from this product.
- Eat more fiber. Research shows that eating foods high in fiber can help you lose weight more easily. Also fibers you can take extra.
- Drink coffee or tea. Consuming caffeine can help increase your metabolism.
- Include a variety of foods in your daily diet. The more varied the food, the more useful nutrients you will get.
- Eat slowly. Eating fast can lead to weight gain over time, while eating slowly makes you feel fuller and stimulates weight loss hormones.
- Ensure quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain. Quality supplements for sleep.
How fast will you lose weight
You can lose weight faster in the first week of the diet, and then lose weight more slowly but steadily. During the first week, a mixture of body fat and water is usually lost.
If this is the first time you are changing your diet and incorporating exercise, weight loss may occur more quickly.
Unless your doctor tells you otherwise, losing 0.5 to 1 pound per week is usually a safe regimen. If you are trying to lose weight more quickly, it is better to consult a specialist.
A low-carb diet can improve your health in several ways:
- Blood sugar tends to decrease
- The amount of triglycerides decreases
- LDL (bad) cholesterol is decreasing
- Blood pressure improves
It's important
By incorporating low-carb or low-calorie foods into your diet, you can eat until you're full and still lose weight little by little.
Losing weight quickly may be your goal, but it's important to think long-term. Although you may lose weight quickly, you will lose fluid, not fat. Fat loss takes longer, and successful weight loss can take longer than you'd like.
It is important to remember that everyone's health is individual and there is no one-size-fits-all recipe!
So, if you want to know if your body needs probiotics the most right now, health professionals recommend the Test "Your Day".
- Pay attention to the signals sent by your mood in time
- Replenish the body with natural minerals, vitamins and nutrients necessary for health.
- Enjoy energy and good mood everyday!
