For the body, it is healthy to lose 0.5-1 kg per week. Otherwise, you risk triggering problems such as muscle loss, nutritional deficiencies or slowing down the metabolism. Such stress will not help you in your efforts to lose weight, but may even make you fatter. The body really starts to lose weight after about two weeks. There are a few exceptions: If you are obese, you may see a bigger drop in the first few weeks. But, as a percentage, you most likely lose weight at the same rate as a weaker person. Thus, a 136 kg person can lose 4.5 kg in one week, while another of the same age and sex but with a weight of 68 kg, loses 2.3 kg. This means ~ 10% of the initial weight (4.5 / 136, respectively 2.3 / 68). In the first week it is possible that the needle will indicate more than 1 kg less, but don't get too excited. It is only the water that the body eliminates. Just be careful, as a too drastic change can indicate dehydration. To maintain that rate of 0.5-1 kg per week, it is necessary to create a deficit of 500 calories each day. This does not mean counting calories - maybe only if you are a performance athlete - but making better choices. Start, for example, by reducing or eliminating sweetened juices, snack cakes, or coffee sugar. Or by replacing them with healthier options such as fruits or nuts - if you get the nutrients you need from them, your main meals will be smaller. Similarly, there is no need - and not indicated - to weigh yourself too often. Once a month is more than enough. Change your diet, but forget the word "diet" The idea of "diet" involves changing what and how you eat for a while until you reach the desired weight - generally based on dietary or caloric restrictions. There are many such diets and cures that promise you will lose weight in a day. But this is not the case. By the time you return to your daily eating habits, the pounds you lost will return. Consider changing your long-term eating style easily, but still, for sure. This does not mean eliminating all "bad" foods, but consuming them less often. What to eat to lose weight healthily. You can only lose weight healthily if you have a balanced and truly nutritious diet. This means that you need to focus on foods that contain nutrients, not those that only provide empty calories. Thus, a healthy diet is based on: fruits, vegetables and legumes such as beans or chickpeas fish and lean meat such as chicken or pork tenderloin if you can not eat red meat less often low fat dairy products (naturally) whole grain bakery products. healthy fats - fish, nuts, avocados and oils such as olives or coconut. Other small changes you should consider when you want to lose weight healthy would be: alcohol consumption (maximum 2 glasses of wine per day for men, 1 glass per day for women) control the temptation to eat as much as possible at the Swedish buffet quit smoking prepare the meal at home and pack your launch. How much to eat to lose weight It also matters how much you eat from each food. Fruits (make sure they have more sugar in the form of juice) and vegetables have no limit, and for the others, unconventional measures follow - for example, a serving of rice would be like a fist, a handful of nuts or dried fruit is more more than enough for a snack. But remember, always keep in mind that for fatty or very high calorie foods, the portions should be a little smaller. It will be a bit difficult at first, but over time, it will reflex and you will know how to proportion your food to your eyes. Don't confuse hunger with thirst Sometimes we tend to confuse hunger with thirst. To make sure you are really hungry, drink a glass of water or a cup of tea. Thus, just like when you eat, you tell your brain that your stomach is full. If after 20 minutes - the time needed for the body to realize that it is saturated - your stomach is still gnawing, it is clear that you are hungry. Opt for warm water, or at room temperature because it will also help you digest. Whatever it is, don't starve! Whether you plan to skip a meal or forget to eat, starvation is one of the most harmful eating habits you can have when you want to lose weight healthily, but not only. The body needs fuel to function at optimum capacity. If you look at him when he needs him, your energy and sugar levels will drop. Thus, when you eat - or remember to eat - you may eat more, especially sweets or stimulants such as coffee or black tea. And they pick you up for the moment, but they make you ask for them again. If you chew food well, the enzymes in your mouth have time to pass to the organs to prepare. Otherwise, you take them by surprise and do not know how to behave or it takes them longer to activate and force the stomach to do its teeth work. It secretes more gastric juice which can lead to health complications that do nothing but sabotage your weight loss process. There are several ways you can make sure you chew leisurely every Sunday: you eat consciously, without sitting with your phone or TV in front of you some doctors recommend counting, but opinions range from 10 to 30 and even up to 100 chews chew until you make sure the food has become liquid, and if you want to eat a soup or drink a juice, walk the food in your mouth 2-3 times every time you put the food in your mouth, put the cutlery down and don't lift them until you have finished chewing and swallowing. Start an active lifestyle: Exercise keeps you healthy For those who do not like to exercise in any way, there is good news - you can lose weight without sports as long as you follow a balanced and healthy diet. But exercise keeps you healthy, helps you lose weight faster and more beautifully. It helps to burn fat deposits, develop muscle mass so that it gives a better tone. It is recommended 30 minutes of exercise every day, or moderate intensity workouts three times a week. But be careful, depending on how much sport you do, your caloric needs will different - you can eat more or less. In addition, if at some point you decide to give up, but consume as many calories, it is possible to "recover" the lost pounds. In this case, you either reduce your caloric needs or, as with food, you commit to exercising from now on. What type of movement you choose to do depends on you.
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