How to eat to lose weight: Knowing how is half successful

How to eat to lose weight: Knowing how is half successful

Why is it that some people lose weight very easily while others can't lose weight despite trying many ways. The biggest difference is that successful weight loss people know how to eat to lose weight.

Basically, the principle of weight loss is to eat fewer calories than the body needs. Calorie consumption depends on many factors such as age, height, weight, activity level, health status and many more. Based on this, you can determine how to eat to lose weight.

What you need to do is make some changes, form new eating habits to help you eat fewer calories without going hungry. The weight loss diet at this time needs to be balanced as follows.

Eat a lot of protein

Many scientific studies conclude that protein helps the body to increase metabolism and burn about 80-100 calories per day.

High-protein foods help you feel full for longer, reduce cravings, and consume fewer calories. It is estimated that people who consume about 30% of their calories from protein will lose 441 calories per day.

The way to eat to lose weight effectively is to choose fibrous protein foods such as lean meat, chicken breast. You can also add protein from plants such as beans, seeds, etc.

How to eat to lose weight: Eat low carb

How to eat to lose weight: Eat low carb

When looking for ways to eat to lose weight, you need to keep in mind cutting down on carbs.

In particular, you need to cut out refined carbs from white bread, white rice, cakes, and soft drinks. Instead, you can eat quality carb sources from legumes, whole grains, etc.

In fact, eating low carb will help you lose weight 2-3 times faster than a low calorie and low fat diet.

Drink more water

With just a fairly simple act of drinking more water, you can also speed up the weight loss process. Drinking water before meals reduces hunger so you will eat less.

In addition to drinking regular filtered water, you can add caffeinated drinks such as coffee, green tea ... to your weight loss diet. These drinks increase metabolism, helping to burn fat better.

How to eat to lose weight, avoid soft drinks and fruit juices

Weight loss diet should avoid soft drinks

Sugary drinks are strongly linked to an increased risk of obesity and many other health risks. In children, the daily intake of sweets increased the risk of obesity by up to 60%.

Fruit juice, whether canned or natural, also contains a certain amount of sugar. If you are losing weight, you should limit your fruit juice intake.

Eat more fruits and vegetables

To avoid thinking about how to eat to lose weight, just add more fresh fruits and vegetables to your weight loss diet. Eating a lot of vegetables will help you fill up quickly, not falling into the 'trap' of craving sweets when losing weight.

You should choose to eat seasonal vegetables and fruits and prioritize processing with boiling, steaming or salad dressing methods… instead of frying, stir-frying. You can also change your meal by using vegetables as the main dish, with vegetable salad, adding boiled chicken, salmon, cereals.

Cut down on salt

Not many people think about cutting salt when planning how to eat to lose weight. While a diet high in salt will cause the body to retain water, make you gain weight and have many bad effects on health. Instead of using salt, you can use chili to increase the spice of the dish, which also makes the body burn more calories.

Some other eating tips to help you lose weight effectively

How to eat to lose weight: Knowing how is half successful

A few other small changes that will support your weight loss process faster and achieve better results such as:

Do not skip meals, do not eat too much in one meal. Instead, divide it up into several meals throughout the day.

Eat slowly, chew well.

Choose fresh foods over processed foods.

Use smaller plates and bowls to control food intake, helping to eat fewer calories.

Bring healthy snacks like nuts, baby carrots, hard-boiled eggs… instead of snacking outside.

Eat more spicy foods.

Supplement with probiotics to promote digestive health.

Get enough sleep because lack of sleep or insomnia increases the risk of being overweight or obese.

In addition to planning how to eat to lose weight, you also need to maintain an exercise routine and exercise with appropriate intensity. This combination will help you lose weight fast while still being safe and healthy.

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Hopefully, through the above article, you have understood better How to eat to lose weight: Knowing how is half successful and nutritious menus that are good for the body. Follow the new articles on Health Life For You to stay updated with useful information about Nutritional Information.

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