How to lose weight safely and effectively safe and healthy and effective weight loss methods

May 17, 2023

When it comes to weight loss, often people choose to diet, which is an unhealthy way to sacrifice health for weight loss is not desirable, we need a safe and effective way to lose weight, here are some suggestions to help you.

Get the minimum number of energy requirements for your body

The first thing you need to know is your basal metabolic rate, which is the amount of energy your body consumes on a completely resting day. If your basal metabolic rate is 2,000 kcal and your exercise and other consumption is 500 kcal, then just make sure you take in about 2,000 kcal a day and stick to it for a week to theoretically lose a kilogram of fat (1kg of fat ≈ 3,500 kcal). Be sure not to excessively reduce energy intake, otherwise the body's protective mechanism will make fat consumption slow down, while the lack of energy supply also affects the state of life and work.

Scientific and reasonable diet

In the early stage, we can quickly reduce the weight by reducing salt and carbohydrate intake, but the reduction is not fat but water. It is recommended to reduce the intake of refined foods, reduce the consumption of sugar, deep processed foods, fatty meat and full-fat milk. To lose weight faster, you need to eat more fruits and vegetables, protein, grains, and low-fat foods. 1. Eat a lot of fruits and vegetables to bring a sense of satiety. 2. Drink a lot of water to accelerate metabolism, 2.5 to 3 liters per day. 3. Give up all snacks, from which all the extra calories come. 4. Give up alcohol, alcohol is a high energy source. 5. Eat more meals.

Record the food eaten each time

You can use APP or other ways to record the data of the food eaten, to understand the calorie value, to understand their current progress and situation, can effectively control the intake and maintain self-discipline.

Persistent determination

Fat comes like a mountain, fat goes like a cocoon. Losing weight requires time and patience, refusing food, along with a sufficient amount of exercise, these to meet at the same time is not easy, with persistent determination can help you lose weight successfully.

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