How Do You Safely Lose Weight Of Overweight?
It can be quite challenging and take a long time to lose weight. It is usually not only about adjusting your diet and lifestyle, but also carefully looking at your sleep pattern and stress level. However, with a few simple adjustments to your daily routine you can already ensure a lot of weight loss, while also improving your health.
Reduce your calorie intake
Eating fewer calories than you burn is crucial when it comes to losing weight. Some foods such as chips, frozen meals and baked goods are high in calories, but lack important nutrients such as protein, fiber, vitamins and minerals. Loading your plate full of low-calorie, nutrient-dense foods can keep you feeling full between meals, while still consuming fewer calories, helping you lose weight. Fruits, vegetables, legumes, whole grains, and lean meats, fish, and poultry are all good and low-calorie foods.
Eat less processed food
Processed food such as instant noodles, fast food, chips, crackers and pretzels all contain a lot of calories and few important nutrients. A study of 16,000 adults found a link between processed foods and an increased risk of being overweight, especially in women. Other processed products such as soft drinks are high in added sugar, which can also contribute to weight gain. Numerous studies show that drinking many sugar-sweetened drinks is associated with weight gain and obesity. So limit the intake of soft drinks, tea with sugar, fruit juices and sports drinks and opt for water or unsweetened coffee or tea for the best result.
Eat more protein
Adding more protein to your diet is a simple way to lose weight faster. According to a small study with 15 participants, the level of ghrelin, the hormone that stimulates the feeling of hunger, decreased more with a protein-rich breakfast than with a carbohydrate-rich breakfast. Another 12-week study involving 19 participants found that doubling daily protein intake significantly reduced calories, body weight and fat mass . Meat, fish and poultry are examples of protein-rich foods that go well with a healthy diet. Other nutritious sources of protein include eggs, dairy, legumes, tofu, and tempeh.
Fill with fiber
Fibers that cannot be digested by the body are almost exclusively found in plant-based foods. The soluble plant fiber is especially high in moisture and can slow stomach emptying, keeping you feeling full longer. Soluble fiber can also stabilize blood sugar levels and prevent spikes and dips, which often lead to increased hunger. A study of 252 women found that each gram of fiber intake was related to a 0.25 kg weight loss and 0.25% decrease in body fat over 20 months. Another recent study of 50 people found that drinking a protein and fiber-rich drink before meals reduced hunger and appetite and decreased food intake, all of which may contribute to weight loss. Fruits, vegetables, whole grains, legumes, nuts and seeds are examples of a healthy diet with lots of soluble fiber.
Also Read: How does the Low carb diet work
Drink plenty of water Drinking plenty of water
Plenty of water is a quick and easy way to boost weight loss. According to some studies, a glass of water before each meal can reduce calorie intake and promote weight loss. For example, a study of 24 adults found that drinking 500 ml of water 30 minutes before breakfast reduced total calorie intake by about 13%. In addition, another study found that drinking half a liter of water within an hour led to a temporary 24% increase in calorie burn.
Reduce your calorie intake
Eating fewer calories than you burn is crucial when it comes to losing weight. Some foods such as chips, frozen meals and baked goods are high in calories, but lack important nutrients such as protein, fiber, vitamins and minerals. Loading your plate full of low-calorie, nutrient-dense foods can keep you feeling full between meals, while still consuming fewer calories, helping you lose weight. Fruits, vegetables, legumes, whole grains, and lean meats, fish, and poultry are all good and low-calorie foods.
Eat less processed food
Processed food such as instant noodles, fast food, chips, crackers and pretzels all contain a lot of calories and few important nutrients. A study of 16,000 adults found a link between processed foods and an increased risk of being overweight, especially in women. Other processed products such as soft drinks are high in added sugar, which can also contribute to weight gain. Numerous studies show that drinking many sugar-sweetened drinks is associated with weight gain and obesity. So limit the intake of soft drinks, tea with sugar, fruit juices and sports drinks and opt for water or unsweetened coffee or tea for the best result.
Eat more protein
Adding more protein to your diet is a simple way to lose weight faster. According to a small study with 15 participants, the level of ghrelin, the hormone that stimulates the feeling of hunger, decreased more with a protein-rich breakfast than with a carbohydrate-rich breakfast. Another 12-week study involving 19 participants found that doubling daily protein intake significantly reduced calories, body weight and fat mass . Meat, fish and poultry are examples of protein-rich foods that go well with a healthy diet. Other nutritious sources of protein include eggs, dairy, legumes, tofu, and tempeh.
Fill with fiber
Fibers that cannot be digested by the body are almost exclusively found in plant-based foods. The soluble plant fiber is especially high in moisture and can slow stomach emptying, keeping you feeling full longer. Soluble fiber can also stabilize blood sugar levels and prevent spikes and dips, which often lead to increased hunger. A study of 252 women found that each gram of fiber intake was related to a 0.25 kg weight loss and 0.25% decrease in body fat over 20 months. Another recent study of 50 people found that drinking a protein and fiber-rich drink before meals reduced hunger and appetite and decreased food intake, all of which may contribute to weight loss. Fruits, vegetables, whole grains, legumes, nuts and seeds are examples of a healthy diet with lots of soluble fiber.
Also Read: How does the Low carb diet work
Drink plenty of water Drinking plenty of water
Plenty of water is a quick and easy way to boost weight loss. According to some studies, a glass of water before each meal can reduce calorie intake and promote weight loss. For example, a study of 24 adults found that drinking 500 ml of water 30 minutes before breakfast reduced total calorie intake by about 13%. In addition, another study found that drinking half a liter of water within an hour led to a temporary 24% increase in calorie burn.