Losing weight is not difficult if done the right way. That being said, many diets leave you feeling hungry and unsatisfied. These diets may help you lose weight but also your body lose on good nutrition. So to manage weight healthily, we need to understand the science behind it.
If you want professional help to lose weight and stay fit, you can always consult a dietician and also go for healthy multivitamins and supplements that maintain your body’s nutrition levels and may help you keep full. You can buy such supplements from https://www.pricepropharmacy.com/online-pharmacy/.
Let’s take a look at how you can lose weight fast in a healthy way.
Cut back on refined carbs
Cutting back on sugar and starches is a good way to lose weight. Even losing carbohydrates is a good option. You can do this with a low carb diet or by reducing refined carbs from your diet routine. Try replacing refined carbs from whole grain foods. Eating whole foods makes your hunger levels go down, and you consume fewer calories.
- Eat protein, fat, and vegetables
Including proteins in your meals is good for losing weight. Each of your meal should include the following food groups:
- a protein source
- a small portion of carbohydrates, such as whole grains
Eating a recommended amount of protein is important for your health and maintains muscle mass while losing weight. Eating enough protein may improve health risk factors, body weight and appetite.
Here is a guide on how much protein you need to consume:
- 56–91 grams daily for the average male
- 46–75 grams daily for the average female
You can add protein-rich sources in your meals such as:
- meat: beef, chicken and lamb
- fish and seafood: salmon, shrimp and trout
- eggs: whole eggs
- plant-based proteins: legumes, beans, tempeh, quinoa and tofu
You can add vegetables if you want low calories in your diet:
Your body still needs healthy fats no matter what you eat. Avocado oil and olive oil are great choices for healthy fats. You can also use butter and coconut oil but in moderation.
- Move your body
Exercise can help you lose weight more quickly. Lifting weights has equally good benefits for building body shape. By weightlifting, you will burn lots of calories and prevent your metabolism from slowing down which usually happens due to weight loss.
If lifting weights is not an option for you, try doing some cardio workouts such as jogging, walking, cycling, running or swimming.
Additional weight loss tips
- Eat a high protein breakfast.
- Avoid sugary drinks and fruit juice
- Drink water before meals
- Eat soluble fiber.
- Drink coffee or tea.
- Base your diet mostly on whole foods
- Eat slowly
- Get good quality sleep
- Avoid alcohol and carbonated beverages
- Walk for 20 minutes daily
- Don’t stress, stay calm