Weight loss should be around 1 to 2 pounds per week.
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Fad and crash diets that are restrictive and promise you great weight loss in a short time may seem effective at first, but they are difficult to maintain and the lost weight is regained. Instead of unhealthy diets, there are other recommendations that nutritionists share for successful and safe weight loss.
1. Reduce calorie intake
To lose weight, you need to eat fewer calories than you burn. But it is even more important to pay attention to the origin of those calories, the quality of the food you eat.
The National Heart, Lung, and Blood Institute (NHLBI) notes that a person must reduce their daily calories by 500 to 1,000 calories a day to lose weight. Weight loss should be around 1 to 2 pounds per week over a 6 month period. After this period, the weight loss strategy will depend on the weight lost
2. Avoid refined carbohydrates and added sugars
Johns Hopkins researchers found during a study that those who follow a low-carb diet for 6 months they lost an average of 10 pounds more than those on a low-fat diet: 28.9 pounds vs 18.7 pounds.
The carbohydrates to be reduced are mainly those of rapid digestion, such as refined and ground grains and foods made with them (white rice, white bread, white pasta, processed breakfast cereals, and the like). So are potatoes and sugary drinks.
Added sugar is sugar that is added to foods, beverages, and seasonings during processing. This type of sugar provides zero nutrients but many added calories. The main source of added sugar is soft drinks. Check product labels, 4g equals one teaspoon.
The American Heart Association recommends no more than 6 teaspoons of added sugar per day for most women and no more than 9 teaspoons for most men.
3. Eat more protein
The Harvard Obesity Prevention Source notes that eating a higher percentage of calories from protein can help control weight loss for a number of reasons:
More satietyPeople tend to feel fuller, with fewer calories, after eating protein than after eating carbohydrates or fat.
Greater thermal effect: it takes more energy to metabolize and store proteins than other macronutrients, this burns more energy.
Improved body compositionProtein helps preserve muscle mass during weight loss and this also contributes to burning more energy.
Healthy protein options include nuts, beans, fish, and poultry.
4. Eat healthy fats
Harvard notes that carefully conducted clinical trials have found that following a low-fat diet does not make it easier to lose weight than following a moderate or high-fat diet.
Your body requires fat although not in large quantities. Healthy fats are good for your body and can also help a person feel full while losing weight.
Good fats are found in foods such as olive oil, avocados, fatty fish (such as salmon, sardines, mackerel, trout, and tuna), walnuts, peanuts, almonds, hazelnuts, seeds, pumpkin, and seeds, such as flax seeds, chia and sesame.
5. Increase your consumption of fruits, vegetables, legumes and whole grains
Consuming more fruits and vegetables, whole grains, lean meats, nuts and beans is a safe and healthy way to lose weight, according to the Centers for Disease Control and Prevention (CDC).
Fruits and vegetables are nutritious and most are low in calories and fat. They add volume to dishes and can give the feeling of being full thanks to the water and fiber they contain.
Exercising contributes to weight loss and can decrease belly fat and help maintain weight loss.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.