How to lose 15kg safely?

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If you are trying to lose weight, you can think about how much weight you want to lose. And for many women, the 15kg goal is a good place to start. But that doesn't mean you can achieve that goal overnight. The rate at which you can safely lose 15kg depends on several factors. So how to lose 15kg safely and effectively for your body?

Losing weight is extremely difficult no matter how little or how much you want to lose. Not only does it require dietary adjustments, lifestyle changes, sleep schedules, and stress levels, but it also requires no small amount of patience. But luckily if you know the combination of the following weight loss strategies, losing 15kg is no longer impossible and most of all, it's safe,

1. Adjust your diet

1.1. Reduce Your Calories The key to weight loss is when you take in fewer calories than you burn. Reducing your daily servings will help you do this. Certain foods like chips, pies, cakes, and processed foods are high in calories but lack important nutrients like fiber, protein, vitamins and minerals.
Eating a meal of low-calorie, nutrient-dense foods can help you feel full while reducing your daily calorie intake to promote weight loss. Low-calorie foods such as fruits, legumes, whole grains, lean meats, and poultry.
Although calorie needs vary based on a number of factors, such as weight, height, gender and activity level, reducing intake too drastically can slow metabolism and slow down your metabolism. for more difficult weight loss
For sustainable and long-term weight loss, try reducing calorie intake 500–750 calories below baseline to lose about 0.45–0.9 kg per week.
1.2. Cut down on processed foods Processed foods like instant noodles, fast food, chips, crackers, and cakes are all high in calories and low in nutrients.
According to a study in nearly 16,000 adults, consuming more processed foods is associated with a higher risk of body weight gain, especially in women.
In fact, many studies have found that consuming a lot of sugary drinks can be associated with overweight, obesity.
For best results, cut back on drinks like soda, sugary tea, juice, and sports drinks. Choose water or unsweetened coffee or green tea instead. With milk, you can choose low-fat milk, skimmed milk, yogurt instead of sweetened milk.

1.3. Eat more protein One way to speed up weight loss is to include more protein in your diet.
In a small study involving 15 people, eating a high-protein breakfast reduced levels of ghrelin (a hormone that stimulates hunger) more effectively than eating a high-carb breakfast
According to another study with A group of 19 subjects showed that doubling daily protein intake significantly reduced calorie intake, body weight, and fat mass over 12 weeks.
Protein-rich foods can be easily incorporated into a healthy diet such as: meat, fish, poultry, eggs, milk, legumes, tofu...
1.4. Fiber supplements There is a type of phytonutrient that your digestive system cannot digest and that is fiber. In particular, soluble fiber is a type of fiber found in plant foods that absorbs water and can slow the emptying of the stomach to keep you fuller for longer. Soluble fiber helps stabilize your blood sugar to prevent spikes, which can also lead to increased hunger.
A study in 252 women showed that each gram of fiber consumed was associated with a 0.25 kg weight loss and a 0.25% reduction in body fat over 20 months
Another recent study in 50 people found that drinking a high-protein, high-fiber beverage before meals reduces hunger, cravings and reduces food intake very beneficial for weight loss
Soluble fiber-rich foods like fruit plants, vegetables, whole grains, legumes, nuts and seeds.

1.5. Drink a lot of water . The simplest but extremely convenient and fast way to promote weight loss is to drink lots of water. In fact, some studies show that drinking a glass of water before each meal can reduce calorie intake to increase weight loss. For example, one study in 24 adults found that drinking 500ml of water 30 minutes before breakfast reduces total calories consumed by 13%. Furthermore, another study found that drinking 500ml of water temporarily increased the number of calories burned by 24% within an hour

1.6. A few small notes You should try to eat boiled, steamed, grilled foods instead of fried foods. Limit alcohol or other alcoholic beverages.
Beware of product label claims. For example, a product may be labeled low fat but it is likely to be high in sugar, or vice versa. Use the bulleted, dotted icons on product packaging to help you quickly compare foods and see if they're healthy.
Don't feel you have to cut out all the foods you like from your new eating plan. You will definitely crave them more if you do. Instead, make sure you only eat them in small amounts. The key is to reduce your calorie intake while maintaining a healthy and balanced diet.
Research has shown that eating a healthy, balanced diet with plenty of fruits and vegetables, whole grains, oily fish, small amounts of meat and dairy, and olive oil in place of saturated fats Diet can help you maintain a healthy weight in the long run. It may also reduce the risk of metabolic cardiovascular diseases and type 2 diabetes.

2. Adopt healthy eating habits

You may already know which foods are healthy and which are unhealthy - but in reality, it is very difficult to break old habits. Here are some tips that might help.
- Try to adhere to a regular, planned eating time. If you feel hungry between meals, try drinking a glass of water and wait 20 minutes to see if you still feel hungry. If that's the case, eat a healthy snack like a fruit or veggie so you'll get over it until your next meal.
- Drinking a large glass of water with your meal can also reduce excessive cravings and it means you will eat less.
- Eat slowly, chew each mouthful, and really focus on what you're eating.
- Try not to eat at the same time as doing something distracting like working, reading or watching TV. This can make you eat more.
- Take a break from your meal before deciding if you want dessert or not. Your brain needs time to realize that your stomach is full. Wait about 15 to 20 minutes before deciding if you are still hungry.
- Cut down on takeout and convenience foods, which can be high in fat, salt and sugar. Try to cook more fresh food at home so you know what's going on with your meal.
- Try to eat a variety of foods to help you make sure you're getting a balanced diet that will help you feel full. Try to get into the habit of including fruits and vegetables, starchy carbohydrates, and lean protein on your plate at every meal.

3. Lifestyle changes

Being more active and active along with dietary changes will give you a good chance to lose weight and maintain it. Exercise is the best option.
As a first step, think about reducing inactivity - for example, watching television, using the computer, or playing video games. Then see how you can build more activity into your daily routine, whether it's walking instead of driving, taking the stairs, or gardening. You may find it helpful to use an app or a pedometer on your phone to track the number of steps you take each day.

If you're ready, this could be the perfect opportunity to try a new sport or activity. Try a few things until you find something you like - that way you won't get bored and can achieve your goals.
Once you've started building up your exercise load, start working towards the following over the course of a week:
At least 150 minutes of moderate-intensity exercise At least 75 minutes of exercise vigorous intensity, such as running About 30 minutes of vigorous activity such as sprinting A combination of many different intensity activities. If you're just starting out, start slowly, set realistic goals for yourself, and gradually increase the frequency and intensity of your workouts to avoid overdoing it. In addition, you can also do a few other sports like swimming, cycling, hiking, aerobics...
Don't worry if you can't do this, any activity Any action, heavy or light, is better than doing nothing.

4. Try resistance training

Resistance training is a type of exercise that uses resistance for your muscles and builds strength and endurance.
It may be particularly beneficial for increasing lean body mass and boosting the number of calories the body burns at rest, making weight loss easier in the long run
In fact, one review found that 10 weeks of resistance training increases lean body mass by 1.4 kg, reduces fat mass by 1.8 kg and increases metabolism by 7%
Using weight machines, lifting weights without or Doing bodyweight exercises like push-ups, squats, sit-ups, and planks are all forms of resistance training that can be beneficial for weight loss and health.
You may consider consulting a certified personal trainer as a beginner to ensure that you are practicing correct technique and using safety equipment to prevent injury .

5. Set realistic timeframe

Your rate of weight loss may be affected by your initial weight, gender, age. Most experts recommend losing about 1.4 kg per week, or approximately 1% of your total body weight
Therefore, it can take several months to safely lose the 15kg you desire . But keep in mind that weight loss can vary from week to week or month to month. To promote long-term and sustainable weight loss, it's important to stick to any healthy diet and lifestyle changes - even if you've reached the peak.
Losing weight has never been easy. It requires perseverance and a strict diet from you. With the suggestions above, hopefully you get some useful information to help you lose 15kg and still be safe. But to get the best weight loss effect, you should maintain a good diet and exercise even if you have lost the desired amount of weight.

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Reference source: healthline.com; bupa.co.uk