The golden rule of a healthy weight loss diet

The golden rule of a healthy weight loss diet

Unscientific weight loss diet along with unreasonable exercise makes your weight loss a disaster. So what about weight loss and a healthy diet? Health Life For You will answer this question for you.

Do you often feel insecure in public because of your weight? Is your BMI over the limit? Despite applying many different weight loss solutions, this situation has not improved, even the weight has increased uncontrollably, making you always depressed and self-deprecating.

Don't worry, in fact, there are now many people who have encountered the same situation as you and have successfully achieved effective weight loss with a scientific method that combines proper nutrition and appropriate exercise. If you apply safe weight loss diets with a scientific weight loss menu, you can still lose 1.5 kg or more within 1 week.

How to lose weight fast

How to lose weight fast

Weight loss is a long process, requiring perseverance and patience of the performer. Weight loss will not be possible for those who are too hasty. Building a reasonable, long-term diet is crucial to the weight loss journey, however, before going into this process, you need to remember and adhere to some basic principles, Essential below:

If your body burns 500 calories more than you eat each day, you will lose about 0.5−1 kg.

If you want to lose weight faster, you need to eat less and exercise more.

For example, if you take in 1,050-1,200 calories per day combined with one hour of exercise a day, you can lose 1.5−2.5 kg in the first week.

You can lose more if your weight is more than 114 kg. It is important that you do not cut more calories to accelerate weight loss, because that is very dangerous.

You should limit salt and cut carbs to lose weight more effectively, because these are water retention substances that make you gain weight.

Effective weight loss diet

Experts recommend that you follow a healthy diet that minimizes starches, added sugars and animal fats from meat and dairy foods. To lose weight fast, especially for those who want to build a weight loss menu in 1 week, you should eat a lot of fruits, vegetables, egg whites, soy products, fish, shrimp, products from nonfat milk and 95% lean meat.

You can also try these diet tips:

You can eat vegetables and eat less carbs to feel full.

Don't forget to give your body plenty of water.

You should not store too much food because it can make you gain weight;
You can make yourself busy with work, go out to limit time for eating.

You should only put food on a plate and then use it, not standing in front of the refrigerator, because it will tempt and make you eat more.

Never skip meals

Losing weight quickly is always the desire of anyone when implementing the weight loss process. However, many cases of falling blood pressure / fainting due to sudden calorie deficit, the body has not had enough time to adapt.

Therefore, a healthy weight loss diet, even with weight loss foods for the body that is difficult to lose weight, the amount of calories cut should be maintained in principle at 10% to 20% of the total normal calories to avoid weight loss. affect health.

Planning what to eat for the whole week can also help you better control your weight loss diet. Every day, you should make a note of what you eat to know if you are really strict with yourself or not.

Besides keeping a record of when and what food you eat, you should also be mindful of how you feel before you eat. Are you angry, sad or depressed? The habit of eating foods that made you gain weight before is certainly a lot more interesting, but to lose weight effectively, you should also make yourself feel excited when enjoying weight loss foods.

You can also consult a doctor or specialist. They can help you find different ways to improve your feelings.

Exercise to lose weight fast

Exercise to lose weight fast

A study shows that exercising or hitting the gym is a time for the body to be more active. You should practice for at least an hour a day and do movements of moderate difficulty. You should also plan on doing cardio and strength training exercises, because:

Cardio is an exercise that helps burn a lot of calories, so it is ideal for fast weight loss.

You need to work out a few hours a week to get fit.

To burn fat more efficiently, try to get your body to sweat after a warm-up and keep sweating throughout.

However, you should not practice too much, but practice according to your health ability to avoid causing injury.

One way to increase the intensity of your workout is to do interval training, short bursts of high intensity exercise, with gentle breaks, and repeat the movements throughout the workout. Intervals allow people to work harder without having to spend all their time practicing more intense movements and repetitive interval exercises, the more you practice, the more you burn. calories will be easier.

Persistence plus scientific methods will help you soon get a great physique as well as a healthy body.

If you're not exercising right now, have a chronic medical condition, or need to lose a lot of weight, you should consult your doctor first. Your doctor will advise you on what exercises are best for you.

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Hopefully, through the above article, you have understood better 12 culprits that make you have a bread waist 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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