The most effective way to lose more than 13 kilos safely
1. Reduce your calories
Eating fewer calories than you burn each day is key when it comes to weight loss. Some foods such as chips, frozen meals, and baked goods contain a large number of calories but lack important nutrients such as protein, fiber, vitamins and minerals.
2. Focus on food
So focusing on foods that are low in calories and beneficial nutrients can help you maintain a feeling of fullness in between meals while reducing your daily calorie intake to promote weight loss. Fruits, vegetables, legumes, whole grains, lean meats, fish and poultry are all great additions to a low-calorie diet.
3. Eat more protein
Adding more protein to your diet is a simple strategy to help speed up the weight loss process. According to a small study in 15 people, eating a high-protein breakfast lowers levels of ghrelin — the hormone that stimulates your feelings of hunger more effectively than eating a high-carb breakfast.
4. Eat a lot of dietary fiber in order to lose weight
Dietary fiber is a nutrient found exclusively in plant foods. Soluble fiber, in particular, is a type of fiber found in plant foods that absorbs water and can slow stomach emptying to help keep you feeling fuller for longer.
5. Drink plenty of water
Drinking more water is a quick and convenient way to increase weight loss with a good appetite.
6. Add cardio to your daily routine
Cardio, also known as aerobic exercise, is a type of physical activity that involves increasing your heart rate to burn extra calories. So incorporating some aerobic exercise into your weekly routine is essential if you're looking to lose 30 pounds (more than 13 kilos) sooner rather than later.
Ideally, try to get at least 150 to 300 minutes of these exercises a week, or 20 to 40 minutes a day. Jogging, swimming, cycling, hiking and boxing are among the exercises you can add to your weekly routine.
And if you are just starting to do this type of exercise, make sure you start slowly, set realistic goals for yourself, and gradually increase the frequency and intensity of your workouts to avoid overdoing it and thus harming your body.
7. Do resistance training
Resistance training is a type of exercise that uses resistance to build your muscles with strength. This training can be particularly beneficial in increasing lean body mass and increasing the number of calories the body burns at rest, which facilitates long-term weight loss, so it is an effective weight loss method.
follow resistance training for 10 weeks; It increased lean body mass by 3 lbs (1.4 kg), decreased fat mass by 4 lbs (1.8 kg), and increased metabolism by 7%. Using weight machines or doing exercises such as squats, crunches or planks are all types of resistance training that can be beneficial for weight loss and promoting good health.
The most important weight loss tips “Loss weight in the simplest and most effective way”
Here are some other tips to help you lose 30 pounds (more than 13 kilos of weight) safely:
Avoid obsessive diets. Diet obsession promotes yo-yo dieting (also known as weight recycling) and unhealthy eating habits. Also, following excessively restrictive eating patterns may contribute to cravings and overeating. So, instead, follow a proper weight loss diet.
Eat slowly. Some studies suggest that chewing and eating your food slower is the best way to lose weight, because it can reduce your calorie intake and meal size, which can promote effective weight loss.
sleep better. Studies show that sleep deprivation is significantly associated with a risk of weight gain, so improving the quality and duration of your sleep may increase the likelihood of successful weight loss.
Weigh yourself regularly. Research suggests that weighing yourself regularly and writing down the food you ate to monitor your food intake can help increase weight loss over time.
Work on lowering your stress levels. Increased stress levels are associated with an increased risk of being overweight, and may even contribute to problems such as emotional eating and binge eating.
summary
In addition to eating a healthy diet and exercising, it can help you lose 30 pounds, reduce your stress levels, sleep more, eat more slowly, avoid dieting obsession, and weigh your body regularly.
Establish a realistic time frame for effective weight loss
There are many factors, including baseline weight, gender and age, that affect how quickly you can lose weight. But in general, most health experts recommend focusing on losing about 1 to 3 pounds (0.5-1.4 kg) of weight per week, or roughly 1% of your total body weight.
Therefore, it may take any methods of weight loss from a few weeks to several months to lose more than 13 kilos of your weight safely. However, keep in mind that weight loss can vary slightly from week to week. To promote long-term and sustainable weight loss, it is important to stick to any dietary and healthy lifestyle changes.
summary
Although the rate at which you can lose weight depends on several factors, you should aim to lose about 1-3 pounds (0.5-1.4 kg) per week.
In the end
When you're just starting to lose weight, losing 30 pounds or more than 13 kilos of body weight can seem like a major accomplishment. However, making some healthy changes to your daily diet and exercise routine can make it easier to succeed in this. In addition, making some simple changes in your lifestyle can help you increase your results and ensure their long-term success.
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