Tips to lose weight safely

Tips to lose weight safely

A safe and effective method of weight loss usually includes factors such as cutting calories, increasing exercise, persistently following a diet program and long-term physical training.

Who should lose weight

One of the most widely used measures is body mass index (BMI) – an index of body fatness based on the ratio of height to weight. For example, if you are 1.7 meters tall and weigh 78 kg, your BMI is 27. If your BMI is in the range of 18.5−24.9 (normal body mass index), you are at low risk. chance of disease. You will be more likely to get the disease when your BMI is between 25 and 29.9 (overweight index), and a BMI of 30 or more is considered obese. Some people may have a high BMI because of the large amount of muscle in their body, not because of obesity.

However, if your BMI is in the obese range, and you find that you have more body fat than muscle mass, it's time to consider losing weight.

How much weight should you lose

Obese people should lose 3–5% of their body weight, which will improve their health. Not only that, but weight loss has many other health benefits, so you should aim to lose 3-5% of your body weight within 6 months.

To achieve this goal, experts recommend losing between 0.23 and 0.9 kg per week. That is 250 to 1,000 calories less in your daily diet. (If you cut 500 calories daily, you'll lose about one pound per week.) Women should consume about 1,200-1,500 calories a day. For men, this is about 1,500 − 1,800 calories.

However, the amount of calories you should consume can vary depending on your weight and activity level. To calculate the amount of calories needed by the body, you can use a number of online calculation tools. You just need to enter your weight, height and daily activity data, these tools will give you the calories needed for your body to stay active and the calories you should consume to lose weight. The more calories you will lose, the more calories you will lose. However, cutting too many calories can be harmful to your health.

Is there a “best” diet for weight loss

Eat lots of fruits, vegetables and fiber

Even if you're cutting calories, that doesn't mean you have to eat less food. High-fiber foods take longer to digest, keeping you full and weight loss. You can easily get fiber from beans (lentils, peas), vegetables, fruits (strawberries, berries like grapefruit, citrus), whole grains.

You should also change some eating habits to lose weight. For example, simply replacing a snack pack with fruits and vegetables, or skipping an evening snack, will help you lose weight.

You should not skip breakfast, because this cut will make you eat more at the end of the day.

In addition, you should not drink alcoholic beverages, because they contain many "empty" calories, which do not provide nutrition for the body. Therefore, limiting alcoholic beverages can help you lose weight.

Lack of sleep can lead to weight gain

Getting more sleep can be a boon to dieters. Research shows that lack of sleep increases the risk of obesity. Not getting enough sleep, less than 7 hours a night, can decrease levels of the hormone leptin, the hormone that makes you feel full. This will make you feel hungry all the time. In addition, those who slept less had more time to eat.

How to maintain weight after losing weight

It is often easier to maintain a stable weight than to lose weight. You should join a program that focuses on weight maintenance – once a month, for a year or more.

To maintain the results of your weight loss efforts, weigh yourself twice a week, continue to eat low-calorie meals, and exercise for at least 200 minutes per week.

In general, to maintain a healthy weight after losing weight, you should adhere to the following: keep a healthy diet, continue to exercise, and monitor your weight to see when it is necessary. adjust your diet.

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Custom Keto Diet Review - Losing weight is easy with great diets

Hopefully, through the above article, you have understood better Why is weight loss unsuccessful, score the following 5 "culprits" 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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