How to Lose Weight Healthily When losing weight, people often expect to see results quickly, so they start reducing the amount of food they eat, limiting the number of calories they take in, or even fasting.
How to lose weight and stay healthy
When losing weight, people often expect to see results quickly, so they start reducing the amount of food they eat, limiting the number of calories they take in, or even starving themselves, which makes them hungrier and increases their appetite, หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่ creating what is known as the yo-yo effect.
Losing weight through a healthy diet and calorie control is a more sustainable option.
Today we have some weight loss tips that you can do to achieve sustainable and healthy weight loss.
1. Start your day with a high-protein breakfast.
It can help reduce your appetite and reduce the number of calories you consume throughout the day. Eating enough protein is essential for maintaining muscle mass and reducing your risk of cardiovascular disease. The recommended daily intake of protein is around 56-91 grams for men and 46-75 grams for women.
In general, people should consume 0.8 grams of protein per kilogram of body weight per day. For those aged 65 and over, protein consumption should be increased slightly to 1-1.2 grams per kilogram of body weight. Athletes should consume 1.4-2 grams of protein per kilogram of body weight.
People who do not eat meat or animal products can consume plant-based proteins such as tofu, beans, quinoa, or fermented soybeans, tempeh. However, if you have a chronic disease, such as chronic kidney disease, you may consider reducing your protein intake as advised by your doctor.
2. Choose to eat foods that are weight loss-friendly.
Eating less refined carbohydrates, such as sugar and flour, is a quick way to lose weight. Eating whole grains reduces hunger and calorie intake, and also makes you feel full and less hungry. When you eat fewer carbohydrates, your body starts to use up stored fat for energy. Studies have shown that eating less carbohydrates is an effective way to lose weight. However, the long-term effects of a low-carbohydrate diet are still unknown.
Vegetables are low in calories but high in nutrients and fiber. Eating more green leafy vegetables, such as spinach, and cruciferous vegetables like kale, broccoli, cauliflower, cabbage and lettuce, can be helpful in maintaining a healthy weight. Vegetables like corn, potatoes and sweet potatoes contain complex carbohydrates, so if you’re trying to lose weight, you may want to eat fewer of them.
Eating good fats from fatty fish, nuts or avocados, or using olive oil in cooking can be helpful. Limit your intake of saturated fats, such as those from butter or coconut oil.
3. Eat slowly.
Eating and chewing slowly signals to the brain that there is food in the stomach, making you feel full faster, helping to prevent overeating and increasing weight loss hormones. Chewing thoroughly also helps with more efficient digestion and absorption of nutrients.
4. Drink plenty of water.
Drinking water can help reduce your appetite and make you feel full faster. Drinking enough water can also help reduce your intake of sugary or calorie-laden beverages. Water is essential for your metabolism, helping you burn more calories and stored fat. Drinking cold water also requires your body to use energy to heat up the water before it is absorbed or digested. Drinking enough water can also help your body eliminate toxins and excrete waste. Drinking caffeinated beverages without sugar, such as tea or coffee, can help your metabolism work better.
5. Exercise regularly.
Staying active and exercising regularly can help you lose weight. Cardio and resistance training are both great for weight loss and toning. Walking, jogging, or swimming get your heart rate up, while weight lifting helps build muscle. Both types of exercise prevent the slowing down of your metabolism that often occurs when you’re trying to lose weight.
6. Get enough rest by getting quality sleep.
Poor quality sleep is a risk factor for weight gain, obesity, metabolic disorders, and other health problems. Studies have shown that people who don’t get enough sleep have their biological clocks out of whack, feel sluggish, and have less energy to carry out their daily activities. People who are sleep deprived tend to eat high-calorie foods to provide energy. Staying up late also makes you snack more.