10 golden tips to lose 45 kg of weight safely

10 golden tips to lose 45 kg of weight safely

10 golden tips to lose 45 kg of weight safely
10 golden tips to lose 45 kg of weight safely

Losing weight isn't an easy process, no matter how big or small we want to lose, but when it comes to losing 100 pounds (45 kilograms) or more, the big number can seem intimidating, especially if you're just starting out, but you don't have to worry. Fortunately proven strategies can help you.

Here are 10 tips to help you lose a significant weight of up to 45 kilos, according to the "Healthline" website:

**** Monitor your calories

To lose weight, your body needs to burn more calories than you take in, either by eating a diet with fewer calories or by doing more exercise.

Monitoring your calories helps you stay informed of whether you're on the right track, or need adjustments to your health regimen, especially if combined with an appropriate health and lifestyle regimen.

You can determine how many calories you need to eat to lose weight, either using a dedicated app, or using a food journal.

**** Increased fiber consumption.

Fiber is a type of indigestible carbohydrate, which aids in weight loss because it slows down the rate at which the stomach empties, thus increasing the feeling of satiety.

Studies have also shown that fiber may reduce the secretion of hunger hormones such as ghrelin, and increase the production of satiety hormones such as cholecystokinin.

High-fiber foods include most vegetables, fruits, nuts, whole grains and seeds, as well as some supplements such as glucomannan.

**** Increase protein consumption.

It has been found that foods that contain a high percentage of protein increase the metabolic rate, reduce appetite, maintain muscle mass, and may reduce harmful belly fat.

Research has shown that a high-protein diet may help you burn 80 to 100 extra calories per day, as well as prevent regaining the weight you lose.

Foods rich in protein include meat, seafood, eggs, nuts, seeds and legumes.

**** Reduce refined carbohydrates

Refined carbohydrates are sugars and grains that are stripped of many nutrients and fiber during their processing. Common sources include white bread, white flour, pasta, sweets and pastries.

Refined carbohydrates are quick to digest and absorb, and raise blood sugar, which leads to increased cravings and a higher likelihood of weight gain.

And a study of 2,834 participants found that eating high amounts of refined carbohydrates was associated with the accumulation of more belly fat, so replacing them with whole grains such as brown rice, quinoa, couscous and brown bread helped you lose weight.

**** Self-censorship

With a goal as big as losing 100 pounds, willpower alone isn't enough, you have to watch your trajectory progress, so you can make the appropriate adjustments.

Research has shown that people who weigh themselves regularly are more likely to lose weight than those who don't. You can also stimulate a sense of self-monitoring by joining an online weight loss group, or keeping in touch with a friend with similar weight loss goals.

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