July 12, 2022
Image Credit: ©ryanking999 - Deposit Photos
How to Lose Weight Safely
Being healthy is about maintaining a weight that is right for you. Hundreds of fad diets, weight loss programs, and outright tricks guarantee fast and easy weight loss. However, it is crucial to set realistic goals and follow a fitness plan with discipline and patience. It is a misunderstanding that weight loss requires fasting, skipping meals, taking weight loss pills, and the keto diet. In fact, you need a balanced diet consisting of the right portions of all food groups. Here are some tips that can he to lose weight safely.
- Choose Low Carbs
Eating fewer starches, sugars, and carbohydrates is the easiest way to lose some pounds naturally. Eat whole grains instead. When you start to follow the low-carb diet, your appetite decreases, leading you to eat a few calories a day. Complex carbs like whole grains digest slowly due to the presence of fiber. The more you eat fiber, the less you need to eat frequently.
- Increase Protein Consumption
Increasing protein consumption is beneficial in preserving your health, muscle mass, and losing weight. Eating 25-30 grams of protein controls your appetite and manages your weight. However, many factors determine how much protein you should consume daily. Multiply your weight in pounds by 0.36 to find the right amount of protein you should ingest every day.
- Go for Some Healthy Fats
Fat is a nutrient, just like protein and carbohydrates. You need it for energy, to absorb vitamins, to protect your heart, and improving brain’s health. There are two types of fats, good fats, and bad fats. The bad ones include trans fats and saturated fats, whereas good fats include polyunsaturated and monosaturated fats. Start consuming the good ones, which are most abundantly found in avocados, olives, nuts, flaxseeds, fatty fish, and soymilk.
- Drink Plenty of Water
If you don’t drink adequate water, your body gets confused between hunger and thirst. Drinking plenty of water can significantly impact how much you eat daily. However, some people find it challenging to drink enough water. A simple trick you can try is to keep a water bottle with you all the time. It will remind you to open it up frequently. Start slowly. For example, drink at least 2 cups of water before every meal. It is beneficial to reduce your appetite a little bit.
- Do Not Compromise Your Sleep
Getting inadequate sleep increases stress levels which leads you to gain weight. In addition, the longer you stay awake, the more time you get to eat. Cortisol hormone is released due to lack of sleep. Sleeping seven to eight hours every night is necessary to maintain a healthy weight.
Exercise is a great tool to lose weight safely. It has many potential benefits. For example, weightlifting will burn calories and activate your metabolism. Try to join a gym or a training center for weightlifting. A trainer can help you set a routine. Always inform your doctor about your exercise plan before starting anything. You can go running, jogging, cycling, or swimming to maintain a healthy weight