Our ideas make it more likely that you will be able to lose weight permanently. If you lose weight too quickly, you will lose muscle and water instead of fat. What is the ideal weight loss? The goal is to lose 1 to 2 kilograms per week and avoid fad diets or products that promise too much to be true. It is best to base your weight loss on changes that you can stick to over a long period of time.
How to Lose Weight
You simply need to burn more calories than you eat and drink. But it is not as easy as many people can tell you from their own experience. It also depends on your metabolism how well your body converts calories into fuel.
If you cut too many calories, it’s bad for you. You will slow down your metabolism and this can cause you to lack some nutrients. There are many ways you can do this without cutting calories too much.
- Reduce the number of portions.
- Find out how many calories you get in a typical day and cut back a little.
- Drink more water so that you are not so hungry.
Extreme Weight Loss Methods
Many apps can help you track your diet. Since you probably have your smartphone with you at all times, you can use it to stick to your schedule. Or you can keep a food diary in which you write down what and when you ate. The ideal application for recording daily calorie intake is MyFitnessPal or Calorie Tables, available for both Android and iOS.
You may also want to join a weight loss group where you can talk about how you’re doing with people who can relate to you. Their encouragement is contagious, in a good way!
Diet for Weight Loss
The first step is to find out what are your triggers. Is it stress, anger, anxiety or depression in some part of your life? Then try to notice when these feelings appear and plan to do something else instead of eating. Could you go for a walk? Write to a friend? Finally, reward yourself for making a different decision. Don’t just use food as a reward.
List of Foods to Eat When Trying to Lose Weight
You don’t have to go vegan, gluten-free, or give up a specific food group to lose weight. In fact, you’re more likely to keep the pounds off permanently if you can live with it long-term. However, it is wise to limit or completely eliminate empty calories.
Limit added sugars. These are sugars in cookies, cakes, sugar-sweetened beverages and other products. All of Sweet foods are often high in calories and unhealthy. Try to keep added sugars to less than 10% of your daily calories.
Choose Your Carbs
Whole grains are a better choice than processed because processing removes key nutrients such as fiber, iron, and B vitamins. They can be added back, for example, to “enriched” bread.
Include Protein
They fill you up and help you maintain your muscles. There are vegetarian and vegan sources (nuts, beans, and soy are a few), as well as lean meats, poultry, fish, and dairy.
Make Friends with Good Fats
A small amount of fat can help you feel full and less like a dieter. Better choices are fats found in fish, nuts and seeds, and olive oil. They have unsaturated fats specifically polyunsaturated or monounsaturated fats.
Treat Yourself to Fiber
You can get it from vegetables, whole grain products, fruits – all plant foods contain fiber. Some have more fiber than others. The best sources include artichokes, green peas, broccoli, lentils and beans. Raspberries, blueberries and other berries top the list of fruits.
Eat More Often
Eating 5 to 6 times a day can keep hunger at bay. You could spread the calories evenly among all of these mini meals or make some of them bigger than others. You’ll need to plan your portions so you don’t end up eating more than you intended.
Be Careful with Drinks
One easy way to lose weight fast is to cut out liquid calories such as sodas, juices and alcohol. Replace them with zero-calorie drinks such as lemon water, unsweetened tea or black coffee.
4 Tips for Losing Weight
Eating a high-protein breakfast could help reduce food cravings and calorie intake throughout the day.
Choose Foods Suitable for Weight Loss
Here is a list of healthy foods suitable for weight loss. Eat more Fiber Studies show is good for weight loss. You can find fiber in whole grains, fruits, vegetables, nuts, seeds, and these other high-fiber foods.
Drink Coffee or Tea
Consuming caffeine can help speed up your metabolism. However, there is no need to overdo it with caffeine and be careful about adding sugar to these drinks.
Eat Slowly
Eating fast can lead to weight gain over time, while eating slowly makes you feel fuller and promotes weight-loss hormones.
Treat Yourself to Quality Sleep
Sleep is important for many reasons, and not getting enough sleep is one of the biggest risk factors for weight gain.
Although these 4 tips are a good starting point, they are not the only things that affect weight loss. Try to reduce stress and move.
Sample Meal Ideas for Quick Weight Loss
These sample meal ideas are low carb, limiting carbs to 20-50 carbs per day. Every meal must have protein, healthy fats, fruits and vegetables. These meal ideas are only suggestions as everyone has different dietary needs and preferences.
If you want to lose weight while eating complex carbohydrates, add healthy whole grains to your meals, such as:
- Oat flakes
- Whole meal flour, bread or pasta
- Brown rice
- Rye
- Barley
Breakfast Ideas for Weight Loss
- Boiled egg with slices of avocado and berries
- Spinach, mushroom and feta quiche without a crust
- Unsweetened Greek yogurt with berries and almonds
Lunch Ideas for Weight Loss
- Smoked salmon with avocado and asparagus
- Salad wrap with grilled chicken, black beans, red pepper and salsa
- Green and spinach salad with grilled tofu, chickpeas and guacamole
Dinner ideas for Weight Loss
- Green salad with chicken, peppers, mango, avocado
- Roasted ground turkey with mushrooms, onions, peppers and cheese
- Chicken salad with white beans, asparagus, cucumbers, olive oil
Snack ideas for Weight Loss
- Cauliflower hummus and vegetables
- Healthy homemade mixture with nuts and dried fruits
- Cabbage chips
- Cottage cheese with cinnamon and flax seeds
- Spicy baked chickpea porridge
- Roasted pumpkin seeds
- Tuna bags
- Steamed edamame
- Strawberries and cottage cheese
How fast do you lose weight?
You may lose weight faster in the first week of the diet plan, and then you will lose weight more slowly but more evenly. In the first week, you usually lose a mixture of body fat and water weight. Unless your doctor suggests otherwise, losing 1-2 kg per week is usually safe.
Blood sugar levels are usually significantly reduced on a low-carb diet.
- Triglycerides tend to decrease.
- LDL (bad) cholesterol decreases.
- Blood pressure improves significantly.
Other types of diets that reduce calories and increase whole grains have also been associated with improved metabolic markers and slower aging.