There are many ways to lose weight, but choosing a safe way to lose weight will help your
body adapt easily and you need discipline to do it.
Not skipping breakfast, eating regular meals, not eliminating favorite foods from your diet,
using smaller cups and plates for food… are among the tips to help you lose weight safely
and effectively. .
Not skipping breakfast will benefit your weight loss process – Illustration: NHS
According to the Centers for Disease Control and Prevention (CDC), anyone trying to lose
weight wants to lose weight fast. However, people who lose weight gradually and steadily
(about 0.5-1kg per week) are often more successful in losing weight.
Healthy weight loss is not only about diet, but also about maintaining a healthy lifestyle on an
ongoing basis, including healthy eating patterns and regular physical activity.
“Even a modest weight loss of 5-10% of your total body weight can have health benefits, such
as improved blood pressure, blood cholesterol and sugar levels. in the blood," said the US
CDC.
Maintaining good health is also a way to save money for the future.
The NHS has 12 tips to help you lose weight safely and effectively :
1. Don't skip breakfast
Skipping breakfast won't help you lose weight. Because if you don't eat breakfast, you may
miss out on essential nutrients and you may snack more during the day because you feel
hungry.
2. Eat regular meals
Eating at regular times of the day helps burn calories at a faster rate. It also reduces cravings
for junk foods high in fat and sugar.
People who lose weight gradually and steadily are more successful in losing weight – Photo:
HEALTHLINE
3. Eat lots of fruits and vegetables
Fruits and vegetables are low in calories and fat, and high in fiber, three essential elements
for successful weight loss . They also contain many vitamins and minerals.
4. Exercise more
Exercise plays an important role in weight loss. In addition to providing many health benefits
, exercise can help burn excess calories that you cannot lose through diet alone. Find an
activity you enjoy and that fits into your routine.
5. Drink lots of water
Sometimes people confuse thirst with hunger. Drink water and you can consume extra
calories.
Drinking lots of water is beneficial for weight loss – Photo: SELF.COM/GETTY IMAGES
6. Eat fiber-rich foods
Foods high in fiber can keep you full for a long time and that is great for weight loss. Fiber is
found in plant-based foods, such as fruits, vegetables, oats, whole grain bread, brown rice,
beans, etc.
7. Read the food ingredient list
Knowing how to read food labels can help you choose healthier foods. Use the calorie
information to figure out which foods fit your daily calorie allowance in your weight loss plan.
8. Use a smaller disc
Using a smaller plate can help you eat smaller portions. By using smaller plates and cups,
you can gradually get used to eating smaller portions without going hungry. It takes about 20
minutes for the stomach to notify the brain that it is full, so eat slowly and stop eating before
you feel too full.
9. “Whatever you like to eat”, but in moderation
Don't exclude any foods from your weight loss plan, especially the ones you love. Eliminating
favorite foods will only make you crave more. You can still eat your favorite foods from time to
time, as long as you stay within your daily calorie limit.
10. Don't store junk food
To avoid temptation, don't stock up on junk food, such as chocolates, cookies, chips, and
sweetened soft drinks. Instead, choose healthy snacks, such as fruit, salt-free rice cakes,
oatcakes, popcorn without salt and sugar, and fruit juices.
Eat foods rich in fiber and healthy varieties, do not store junk food such as chocolates,
cookies, chips – Photo: CLEVELAND CLINIC
11. Cut down on alcohol
A glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too
much wine can easily contribute to weight gain.
12. Plan your meals
Try to plan breakfast, lunch, dinner, and snacks for the week, and make sure you stick to your
calorie limit. Making a weekly shopping list can be helpful for you.
You must be logged in to post a comment.