Everyone knows that to lose weight, you should eat fewer calories and burn more of them. The problem is that eating less than you like is usually easier said than done. What’s the best way to achieve weight loss in a healthy, sustainable way? This guide will show you the 7 best ways to achieve healthy weight loss.
Drink more water
Among the effective and healthy ways to lose weight, drinking a large glass of water before and after each meal is arguably one of the easiest. Not only does water have fewer calories, but it also increases one’s sense of fullness and speeds up metabolism. Drinking a glass of water before a meal allows you to eat less while quickly eliminating the pain of hunger. Drinking water is a process by which organisms ingest it through the mouth and absorb it mainly in the stomach. Drinking water helps to replenish the water in your own cells, which is an important part of the metabolism of the living organism, and is one of the ways to replenish the biological organism and plant trace elements.
Go outdoors often
Studies have found that walking or running outdoors burns ten percent more calories than running on a treadmill. This is because outdoors, relatively rough surfaces create more friction and because the exerciser’s body is subjected to more resistance than on a treadmill due to the natural wind. In addition, the fresh air and ever-changing scenery make working out more enjoyable and can help practitioners stick with it longer.
Ensure sufficient sleep every day, not only can make your skin more delicate and soft, but also can promote the body’s metabolism, will not let the body secrete a lot of cortisol, so it is not easy to feel hungry, thus reducing the intake of calories and so on, so that you exude charm from the inside out.
Combination of exercise and diet
Healthy weight loss in addition to perseverance, but also pay attention to the combination of exercise and diet, so as to achieve the effect of permanent slimming without rebound. Long-term adherence to this effective healthy weight loss method will not only help you burn calories in your body, but also avoid the appearance of thin places that should not be thin, the thin places not thin such things. The practice is simple, choose your favorite way, exercise a few hours a day, in the diet control can be.
Eat more fresh fruits and vegetables
Weight loss more fruits and vegetables can make you feel full quickly, so as to reduce the intake of other foods, but not a single repeatedly eat the same fruits and vegetables, must be some variety, but also adhere to daily consumption, so that fruits and vegetables have enough water to meet your stomach, if the period gave up, then the previous efforts will be abandoned, but also easy to rebound.
Eat less fatty foods
Experts say that each gram of fat contains 9 kcal. Compared to fat, carbohydrates and protein contain much fewer calories per gram, about 4 kcal. Therefore, to lose weight you don’t have to eat less, you can replace the fat-containing foods you eat every day (such as cream) with fresh vegetables, fruits and grains. Experts believe that if you do eat only 20-40 grams of fat per day, you can lose 10 pounds in 2 months. However, not everyone can lose weight by eating less fat; if you consume too many carbohydrates, you can also gain weight.
Chew a few more times when eating, chew slowly, which not only helps saliva and gastric juice to digest the food, but also reduces eating. After the food enters the body, blood sugar rises to a certain level, the appetite center of the brain will send a signal to stop eating, eating too fast, before the brain sends a signal to stop eating, you have eaten too much. So eat slowly and eat until you are 80% full.
Losing weight is a common goal for millions of people. But not all weight loss is the same. You don’t just want to lose weight. You want to lose weight in a healthy way. Healthy weight loss means improving your metabolic health, losing most of your fat mass and minimal (if any) lean muscle mass, protecting your resting metabolic rate, and enjoying the process in the process.
By eating plenty of protein and fiber vegetables, reducing carbohydrates, and consuming enough fat to enjoy your food, you will be on the road to success.
Improving other lifestyle behaviors related to sleep, stress management, and physical activity, as well as using proper intermittent fasting can also help put you on the path to healthy weight loss.