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Ways to lose weight Calories and portions Tips Food ideas How fast to lose Below |
If your doctor recommends you, there are safe ways to lose weight. A consistent weight loss of 1 to 2 pounds per week is recommended for the most effective weight management.
That said, many diet plans leave you feeling hungry or unsatisfied. These are great reasons why you may find it difficult to stick to a healthy diet.
However, not all diets have this effect. Low carb diets and whole foods, low-calorie foods are effective in weight loss and can be easier to stick to than other foods.
Here are some ways to lose weight using a healthy diet, lower carbs, and aimed at:
to reduce your appetite
resulting in rapid weight loss
improve your metabolic health at the same time
How To Lose Weight Fast With 3 Easy Steps
How To Lose Weight Fast With 3 Easy Steps
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1. Reduce refined carbs
Another way to lose weight fast is to reduce sugar and starch, or carbohydrates. This can be through a low-carb diet or by reducing refined carbs and replacing them with whole grains.
When you do that, your hunger levels decrease, and you usually end up eating fewer calories (1Trusted Source).
With a low carb diet plan, you will use to burn stored fat instead of carbs.
If you choose to consume complex carbs such as whole grains and calorie deficits, you will benefit from higher fiber and less digestion. This makes them more fulfilling to keep you satisfied.
A 2020 study confirmed that a low-carbohydrate diet helped reduce weight gain in adults (2).
Studies also suggest that a low-carb diet can reduce appetite, which can lead to eating fewer calories without thinking about it or feeling hungry (3Trusted Source).
Note that the long-term effects of a low-carb diet are still being studied. It can also be difficult to stick to a low-carb diet, which can lead to a yo-yo diet and less success in maintaining a healthy weight.
There is a potential decrease in a low carb diet that could lead to a different path. Reduced calorie diets can also lead to weight loss and make it easier to maintain for a long time.
If you choose a diet that focuses on whole grains rather than refined carbs, the 2019 study included whole grains with a lower body mass index (BMI) (4Trusted Source).
To determine the best way to lose weight, consult your doctor for recommendations.
SUMMARY
Reducing sugar and starch, or carbs, in your diet can help reduce your appetite, lower your insulin levels, and make you lose weight.
But the long-term effects of a low-carb diet are still unknown. Reduced calorie diets can be very sustainable.
2. Eat protein, fat and vegetables
Each meal time should include:
a source of protein
a fat well
vegetables
a small portion of complex carbohydrates, such as whole grains
To see how you can combine your diet, check out:
this is a low carb diet program
this is a low calorie diet program
these are healthy 101 low carb recipes and low calorie foods
Protein
Eating a recommended amount of protein is important to help maintain your health and muscle mass while losing weight (5Trusted Source).
Evidence suggests that eating enough protein can improve cardiometabolic risk factors, appetite, and weight gain, (6Trusted Source, 7Trusted Source, 8Trusted Source).
Here's how to put one together for use with your diet. Many factors determine your specific needs, but generally, the needs of the average person (9Trusted Source):
56-91 grams per day for the average man
46-75 grams per day for the average woman
A high-protein diet can also help:
reduce cravings and unhealthy appetite by 60%
to reduce the urge to eat at night by half
it makes you feel full
In another study, people with high protein diets ate fewer 441 calories per day (10Trusted Source, 11Trusted Source).
Healthy protein sources include:
meat: beef, chicken, pork, and lamb
fish and seafood: salmon, trout, and shrimp
eggs: whole eggs with yolk
Plant-derived proteins: beans, legumes, quinoa, tempeh, and tofu
Low carb and raw vegetables
Don’t be afraid to load your plate with raw vegetables. They are full of nutrients, and you can eat very large amounts without significantly increasing calories and carbs.
Vegetables to include low carb or low calorie diet plans:
broccoli
cauliflower
spinach
tomatoes
kale
Shoots in Brussels
cabbage
Swiss chard
lettuce
cucumber
Healthy fats
Don't be afraid to eat fat.
Your body still needs healthy fats no matter what diet plan you choose. Olive oil and avocado oil are good choices to incorporate into your diet plan.
Some oils such as butter and coconut oil should be used sparingly only because of their high fat content (12Trusted Source).
SUMMARY
Combine each diet with a source of protein, a healthy source of fat, complex carb and vegetables.
Green leafy vegetables are a great way to gather low-calorie foods and plenty of nutrients.
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3. Move your body
Exercise, although not necessary for weight loss, can help you lose weight fast. Lifting weights has particularly good benefits.
By lifting weights, you will burn more calories and prevent your metabolism from slowing down, which is a common side effect of weight loss (13Trusted Source, 14Trusted Source, 15Trusted Source).
Try to go to the gym three or four times a week to lift weights. If you are new to the gym, ask for tr
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