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You are trying to lose weight and are confused about how to eat to lose weight successfully, which is simple and easy to do. The following are suggestions you can refer to a healthy weight loss diet.
1. Steps to lose weight
1.1 Cut down on carbs The most important part is cutting back on sugar and starches, or carbohydrates. When you do that, your hunger levels go down and you generally eat fewer calories.
Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to flush out excess sodium and water. This reduces bloating and unnecessary water weight.
1.2. Eat protein, healthy fats, and veggies Each of your meals should include a source of protein, a source of healthy fats, and low-carb vegetables.
Healthy sources of protein include:
Meat: beef, chicken, pork and lamb Fish and seafood: salmon, trout and shrimp Eggs: whole eggs with yolks Plant-based proteins: beans, beans and soybeans Many vegetables are low in carbs, including: Broccoli, cauliflower, spinach, tomatoes, kale, Brussels sprouts, cabbage.
Sources of healthy fats include: Olive oil, coconut oil, avocado oil, avocado.
1.3. Lift weights three times per week By lifting weights, you'll burn a lot of calories and prevent your metabolism from slowing down. If you're new to the gym, ask a trainer for advice.
If lifting weights is not an option for you, then do some cardiovascular exercise like walking, jogging, jogging, cycling or swimming.
2. Some methods to support weight loss
2.1 Drink water, especially before meals Drinking water can boost your metabolism helping you to burn a few extra calories. One study found that drinking a half liter of water (17 ounces) about half an hour before a meal helped dieters eat fewer calories and lose 44% more weight, compared with those who didn't drink water.
Uống nước trước bữa ăn giúp giảm cân hiệu quả hơn
2.2. Drink Black Coffee Quality coffee is loaded with antioxidants and may have many health benefits.
Studies show that the caffeine in coffee can boost metabolism by 3-11 % and increase fat burning by 10-29%.
Just make sure not to add a bunch of sugar or other high calorie ingredients to your coffee. That would completely negate any benefit.
2.3. Drinking green tea Green tea has many benefits, one of which is weight loss. Although green tea contains a small amount of caffeine, it is loaded with powerful antioxidants called catechins, which are thought to work synergistically with caffeine to boost fat burning.
2.4. Try Intermittent Fasting Intermittent fasting is a common eating pattern in which people cycle between periods of fasting and eating.
Short-term studies show that intermittent fasting is as effective for weight loss as intermittent calorie restriction. Additionally, it may reduce the loss of muscle mass commonly associated with low-calorie diets.
2.5. Take a Glucomannan Supplement Glucomannan is a type of fiber that absorbs water and stays in your intestines for a while, making you feel fuller and helping you eat fewer calories.
2.6. Walking In fact, just 30 minutes of walking a day can support weight loss. Plus, it's a fun activity that you can do both indoors and outside at any time of the day.
3. Some Healthy Weight Loss Nutrients
Currently, the developed society comes with a variety of foods but contains many fats and chemicals that affect the body's weight. You need to give yourself a diet and food science to improve your weight.
Here are some nutrients to help you lose weight:
3.1. Eat fiber Fiber is found in healthy foods including vegetables, fruits, beans and whole grains. Several studies have shown that simply eating more fiber-rich foods can help you lose weight and keep it off.
Increasing your intake is as easy as adding beans to your salad, eating oats for breakfast or snacking on fiber-rich nuts and seeds.
Salad rất giàu chất xơ, tốt cho việc giảm cân
3.2. Make room for healthy fats Although fat is often the first thing to cut out when you're trying to lose weight, healthy weight loss fats can actually help you achieve your weight loss goals.
Healthy fats like: Olive oil, avocados and nuts have been shown to maximize weight loss in some studies. What's more, fat keeps you fuller for longer, reduces cravings, and keeps you on track.
3.3. Eat eggs for breakfast Studies show that replacing cereal for breakfast with eggs can help you eat fewer calories over the next 36 hours as well as lose weight and body fat.
4. Weight loss tips for you
4.1 Don't skip breakfast Skipping breakfast won't help you lose weight. You may miss out on essential nutrients and you may end up snacking more because you feel hungry.
4.2 Eat more fruits and vegetables Fruits and vegetables are low in calories and fat, and high in fiber - 3 essential ingredients for successful weight loss. They also contain many vitamins and minerals combined with drinking plenty of water each day, especially before meals.
4.3 Don't stock up on junk food To avoid temptation, don't stock up on junk food — such as chocolate, cookies, crisps, and sweetened carbonated drinks — at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oatmeal, unsalted or unsweetened popcorn, and fruit juices. Reference sources: healthline.com , nhs.uk
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