If your doctor recommends it, there are ways to safely lose weight. Consistent weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.
However, many eating plans leave you hungry or unhappy. These are the main reasons why you may find it difficult to stick to a healthy eating plan.
However, not all diets have this effect. Low-carb diets, whole foods, and low-calorie meals are effective for weight loss and may be easier to adhere to than other diets.
Here are some ways to lose weight that use healthy eating, and potentially fewer carbs, that aim to:
reduce your appetite
cause fast weight loss
improve your metabolic health at the same time
1 Cut back on refined carbs
One way to lose weight quickly is to reduce sugars and starches or carbohydrates. This could be through following a low-carb diet or by reducing refined carbohydrates and replacing them with whole grains, and when you do, your hunger levels drop, and you end up eating fewer calories with a low-carb diet.
On energy instead of carbohydrates. If you choose to eat more complex carbohydrates such as whole grains along with a lack of calories, you will benefit from the high fiber and digest it slower. This makes them more filling to keep you feeling full.
A 2020 study confirmed that a low-carb diet was beneficial for weight loss in the elderly, and research also suggests that a low-carb diet can reduce appetite, which may lead to a caloric intake. Less without thinking about it. Or feel hungry: Note that the long-term effects of a low-carb diet are still being researched.
It can also be difficult to stick to a low-carb diet, which can lead to a yo-yo diet and less success in maintaining a healthy weight, and there are potential downsides to a low-carb diet that may lead you to a different approach. Low-calorie diets can also lead to weight loss and are easier to maintain for longer periods.
If you choose a diet that instead focuses on whole grains rather than refined carbohydrates, a 2019 study linked high whole grains with a lower body mass index (BMI). ). To determine the best way to lose weight, consult your doctor for recommendations.
2 Eat protein, fat, and vegetables
Each of your meals should include:
A protein source The source of the fat Vegetables A small portion of complex carbohydrates, such as whole grains
Eating a recommended amount of protein is essential to help maintain your health and muscle mass while losing weight. Evidence suggests that eating enough protein may improve heart metabolism risk factors, appetite, and body weight. Here’s how to determine how much you need to eat without eating too much. Many factors determine your specific needs, but generally speaking, the average person needs
56-91 grams per day for the average man 46-75 grams per day for the average female
Diets containing adequate protein can also help:
Reducing cravings and obsessive thoughts about food by 60% Cut the craving for a late-night snack by half It makes you feel full
In one study, people who followed a high-protein diet ate 441 fewer calories per day
Healthy protein sources include:
Meat: Beef, chicken, pork, and lamb Fish and seafood: salmon, trout, and shrimp Eggs: a whole egg with the yolk Plant proteins: beans, legumes, quinoa, tempeh, and tofu
ow carbohydrates and green leafy vegetables
Don’t be afraid to load your plate with green leafy vegetables. It’s packed with nutrients, and
D You can eat very large amounts without too much increase in calories and carbohydrates.
Tables to include in low-carb or low-calorie eating plans:
Don’t be afraid to eat fats. Your body still needs healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great options to include in your eating plan. Other fats like butter and coconut oil should only be used in moderation due to their high saturated fat content.
3 Move your body
Exercise, while not required to slim down, can facilitate your thin more quickly. Weightlifting has particularly good benefits.
By lifting weights, you’ll burn lots of calories and stop your metabolism from slowing down, which could be a common side effect of losing weight.
Try to head to the gym three to fourfold per week to lift weights. If you’re unaccustomed the gym, ask a trainer for a few advice. ensure your doctor is additionally conscious of any new exercise plans.If weightlifting isn’t an option for you, then doing a little cardio exercises like walking, jogging, running, cycling or swimming are very beneficial for weight loss and overall health. Both cardio and weight training can aid in weight loss.