Losing 45 kilos seems like a lot, but it is possible to achieve it and maintain the results. It is not about going for the cabbage diet or any of those plans that promise to go down a lot and quickly but have a rebound effect.
Yale Health Like the National Institutes of Health, the evidence shows that people who lose 1 to 2 pounds per week are more successful in maintaining lost weight forever. Based on the above, you could gain 52 pounds in six months. Although people with a higher starting body weight should expect to lose more pounds than people with a lighter starting body weight.
You must first be sure that you need to lose the weight you have in mind to be at your healthy weight. The simplest screening tool is the body mass index (BMI). Calculate your BMI here.
If your BMI is between 25 and 30, you still have a chance to lose that weight on your own with diet and exercise. Once the BMI reaches 30, another type of treatment may be required.
How to lose weight safely?
Control your calorie intake
To lose weight you need to burn more calories than you consume. You can reduce your calorie intake by watching your diet and burn more calories with exercise. An individually planned diet to help create a deficit of 500-1000 kcal per day.
The minimum calorie intake what do the dietary guidelines It is 1,600 for women and 2,000 for adult men.
Increase your protein intake
Eating protein can increase the number of calories you burn by increase your metabolic rate and reduce appetite, as revealed research.
Protein makes you feel full and helps reduce carbohydrate cravings. It also helps you develop and maintain muscle mass when you lose weight. Lean muscle mass burns more calories than fat, even when the body is at rest
Increase your fiber intake
Fiber is a type of carbohydrate that the body cannot digest. It helps regulate the body’s use of sugars, which helps control hunger and blood sugar, explains the Harvard Nutrition Source.
With fewer impulses to eat any snack, you eat less and reduces overall calorie intake.
Cut down on refined carbohydrates
Less healthy carbohydrate sources include white bread, white rice, cakes, sodas, and other highly processed or refined foods. These items contain easily digestible carbohydrates that can contribute to weight gain and interfere with weight loss.
Opt for healthy sources of carbohydrates (whole grains, vegetables, fruits, and beans, unprocessed or minimally processed).
Eat more vegetables
Water and fiber from fruits and vegetables add volume to your dishesso you can eat the same amount of food but with fewer calories.
You replace the ingredients with a high calorie content for fruits and vegetables that provide you with fewer calories and their fats are good. The recommended intake for adults is 1½ to 2 cups of fruit and 2 to 3 cups of vegetables.
Improving your diet is what works best for weight loss and control. Physical activity can help you burn calories. Combine healthy eating with increased physical activity. Walk, jog, run, or bike. With 5,000 steps a day (40 minutes of walking at a brisk pace), you burn 1,240 calories in a week
Avoid drastically cutting calories and eliminate entire food groups, do what it is not a recipe for long-term success. When you need to lose a significant amount of weight, the ideal is consult with an expert dietitian.
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