Here are the 10 best ways to lose weight safely and keep it off:
1. Reduce processed carbs and sweets
Research shows that diet is very important to lose weight. One of the healthiest ways to lose weight is to reduce sugar and fast-metabolizing carbohydrates. Avoid or cut down on sugary snacks, processed carbohydrates, soft drinks, chips, crackers, etc. to speed up the weight loss process.
2. A diet rich in green vegetables and fruits helps you lose weight safely.
A diet rich in fruits and vegetables not only promotes weight loss, but is also easier to stick to than a low-calorie diet. Plus, plants are packed with nutrients and have many health benefits.
Green vegetables and fruits aid weight loss because they are rich in fiber and water, both of which are calorie-free but take up space in your stomach to make you feel fuller.
To lose weight safely, you should eat a diet rich in green vegetables and fruits.
3. Increase protein
Increasing protein intake can help reduce appetite and prevent loss of muscle mass. Eating about 25 to 30 grams of protein at each meal can improve appetite control and weight management. The best way to lose weight is to ensure protein intake at each meal.
Women over 50 need significantly more protein (1 to 1.5 grams per kilogram of body weight per day) than men and younger women (0.8 grams per kilogram of body weight per day). Women after 50 need more protein, especially after menopause, because the decline in estrogen leads to loss of skeletal muscle mass, strength, and the ability to regenerate.
The best way to lose weight is to ensure protein intake at every meal.
4. Drink more water
Drinking more water has been linked to weight loss regardless of diet or exercise. Drinking more water can help increase feelings of fullness, which can help fight sugar cravings. Water is also needed for lipolysis, the body's process of burning fat for energy.
You should drink 2 - 2.5 liters of water every day. Drinking lots of water helps control your appetite and keeps you full longer throughout the day. Drinking water before each meal is also a simple way to help you lose weight.
Drinking water before every meal is a simple way to help lose weight.
5. Eat a full breakfast
Many people who want to lose weight skip breakfast. However, studies show that skipping breakfast is linked to being overweight and obese. In addition, people who skip breakfast tend to have poorer quality diets, which are low in nutrients such as vitamin D, calcium, and iron.
Eat breakfast with a balanced blood sugar meal, full of protein, healthy fats, carbohydrates.
Eat breakfast with a full meal of protein, healthy fats and carbohydrates.
6. Move more
One of the easiest ways to lose weight is to increase your thermogenic activity beyond exercise. Small changes like walking to the grocery store or taking the stairs instead of the elevator can burn hundreds of calories.
Stand more than sit. When standing, the body will consume more daily energy, thereby supporting weight loss. Research shows that a 72kg person who alternates sitting and standing can burn about 35 more calories per hour, 280 more calories per day, 1,400 calories per week and about 70,000 calories per year.
7. Strength training
Strength training is key to losing weight and maintaining weight, especially after age 50 because muscle mass decreases at a rate of 1% to 2% per year. Strength training can slow the loss of muscle mass.
Muscle burns more calories than fat. Not only do these exercises increase the amount of calories burned during the workout, but the afterburn effect also helps boost your metabolism after strength training sessions.
The more muscle you have, the higher your resting metabolic rate. The higher your metabolic rate, the more you can eat without gaining weight.
Strength training is key to weight loss and weight maintenance.
8. Balance your training and recovery time
To lose weight sustainably, you should balance your exercise and recovery time. During the weight loss process, cutting calories too much or exercising 24/7 can be counterproductive. Many people think that losing weight requires drastic measures, but in fact, giving the body enough time to recover will be more effective.
9. Eat when hungry
Many people have the habit of eating on the go or eating while multitasking (eating while driving, watching TV, playing on the phone, etc.) which can cause the body to lose its natural signals of hunger and fullness.
This is what causes you to eat more than you should. So eat when you are hungry and stop when you are full.
10. Get enough sleep
Getting 7 to 8 hours of sleep each night is one of the best things you can do to maintain a healthy weight and overall health. Studies show that poor sleep is linked to weight gain and other health problems.
Lack of sleep can also affect the production of the appetite-regulating hormones ghrelin and leptin, making you feel hungrier throughout the day. Additionally, poor sleep increases cortisol, which is linked to increased belly fat and body fat.
Dr. Giang Le
Source: https://giadinh.suckhoedoisong.vn/10-meo-giam-can-an-toan-va-ben-vung-172240915224212317.htm
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