Slimming: The most effective way to lose more than 13 kilos safely in 2022

Slimming: The most effective way to lose more than 13 kilos safely in 2022

Losing weight over 13 kilos can be quite challenging and time consuming. It is likely that not only will diet and lifestyle adjustments be made, but you will also need to carefully adjust your sleep schedule, stress levels and eating habits.

However, making a few simple changes in your daily routine can help you lose more than 13 kilos of weight while improving your overall health. And in this article, we will talk about some strategies that can help you lose more than 13 kilos of your weight safely.

*** Changes in diet to lose weight

Whether you want to lose 5kg or 30kg, making some dietary changes is essential. This is done through the following:

1. Reduce your calories.

Eating fewer calories than you burn each day is key when it comes to weight loss. Some foods such as chips, frozen meals, and baked goods contain a large number of calories but lack important nutrients such as protein, fiber, vitamins and minerals.

So focusing on foods that are low in calories and beneficial nutrients can help you maintain a feeling of fullness in between meals while reducing your daily calorie intake to promote weight loss. Fruits, vegetables, legumes, whole grains, lean meats, fish and poultry are all great additions to a low-calorie diet.

On the other hand, processed foods such as chips, biscuits, cookies and fast food are usually high in calories and should be eaten within limits when following a balanced, low-calorie diet. However, it is not healthy to cut calories too low. Although the body's calorie needs vary based on a number of factors, such as weight, height, gender, and activity level, reducing your consumption of calories too drastically can slow down your metabolism, making weight loss more difficult.

For long-term, sustainable weight loss, try to reduce your consumption by 500-750 calories less than you need to eat per day until you lose about 1-2 pounds (0.45-0.9 kg) per week. However, it is generally recommended that men consume at least 1,200 calories and women 1,500 calories.

2. Reduce processed foods to lose weight safely.

Processed foods, such as instant noodles, fast food, potato chips, crackers, and pastries are all high in calories and low in important nutrients. According to a study of nearly 16,000 adults, consuming higher amounts of processed foods is associated with a higher risk of weight gain, especially among women.

 Soft drinks rich in added sugar are among the other processed ingredients that can also contribute to weight gain. In fact, multiple studies have found that increased intake of sugar-sweetened beverages may be linked to weight gain and obesity.

For best results, reduce your intake of beverages such as soft drinks, sweetened tea, fruit juice and sports drinks and opt for water, unsweetened coffee or tea instead.

3. Eat more protein.

Adding more protein to your diet is a simple strategy to help speed up the weight loss process. According to a small study in 15 people, eating a high-protein breakfast lowers levels of ghrelin  the hormone that stimulates your feelings of hunger more effectively than eating a high-carb breakfast.

Another study in 19 people showed that doubling daily protein intake significantly reduced calorie intake, body weight, and fat mass over 12 weeks. Therefore, meat, fish and poultry are some of the foods rich in protein that can be easily incorporated into a healthy weight loss diet.

Knowing that eggs, dairy products, and legumes are among the other food sources of protein.

4. Eat a lot of dietary fiber in order to lose weight.

Dietary fiber is a nutrient found exclusively in plant foods. Soluble fiber, in particular, is a type of fiber found in plant foods that absorbs water and can slow stomach emptying to help keep you feeling fuller for longer.

Soluble fiber can also stabilize blood sugar levels to prevent any internal problems that may lead to increased feelings of hunger. One study in 252 women found that each gram of fiber consumed was associated with a 0.5 pound (0.25 kg) weight loss and a 0.25% reduction in body fat over a 20-month period.

In addition, another recent study in 50 people showed that consuming high-protein and high-fiber drinks before meals reduces hunger and cravings   which can be beneficial for weight loss.

Fruits, vegetables, whole grains  legumes  nuts and seeds are some of the healthy foods rich in soluble dietary fibre.

5. Drink plenty of water.

Drinking more water is a quick and convenient way to increase weight loss with a good appetite. In fact, some research suggests that drinking a glass of water before each meal can reduce calorie intake with the goal of increasing weight loss. For example, a study in 24 adults showed that drinking 17 ounces (500 ml) of water 30 minutes before breakfast reduced total calorie intake by approximately 13%.

What's more, another study found that drinking 17 ounces (500 ml) of water temporarily increased the number of calories burned by 24% within an hour.

Steps to lose weight quickly - lose weight without diet in 2022

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