Summer 2022 has now arrived, and the costume fitting has already put a lot of pressure on many. The reopenings mark the return of meetings and outings often linked, especially for us, to a moment of sharing a meal. Whether it is an aperitif, a lunch, or a dinner, the restarted sociability often seems too often in contrast with the diet and the desire to get back in shape.
But losing weight rather quickly, and above all healthily, is possible. Just start with some precautions in eating daily and increase the amount of physical activity. You get fat when the amount of calories you take in exceeds the number of calories you burn through normal daily activities and exercise. How much weight is healthy to lose in the first few weeks of dieting?
Lose Weight In A Healthy Way
According to the National Health System, if you are overweight, you can lose around 5-10% of your original weight by losing 0.5 to 1 kg per week. This is possible by eating 500 to 600 calories less than those customarily consumed every day. An average man needs about 2,500 calories a day and an average woman about 2,000 calories to maintain the same weight. The NHS indicates ten simple rules to follow to have a healthy lifestyle and lose weight:
Eat Whole Foods
Eating whole foods, such as wholemeal bread, brown rice, and pasta, helps lose weight. These foods are digested more slowly than white varieties, so they will help you feel full for longer.
Don’t Skip Breakfast
A healthy breakfast will provide the energy you need to start the day, and according to some scientific studies, people who eat breakfast regularly are less likely to be overweight.
Eat Fruits And Vegetables
Crucial to the diet, try to eat at least five servings of various fruits and vegetables per day.
Reduce The Amount Of Fat
Reducing the amount of fat you consume can contribute to weight loss: for example, you can eliminate fat from meat, drink skimmed or semi-skimmed milk instead of whole milk, choose a low-fat spread, and replace cream with light yogurt.
Avoid Fizzy Drinks
If you are craving a snack, you can try a drink first, such as a glass of water or a cup of tea. We often think we are hungry when in reality, we are thirsty. You can replace high-calorie drinks with low-calorie alternatives, i.e., drinks low in fat, sugar, and alcohol. A sweetened carbonated beverage can be returned, for example, with sparkling water with a slice of lemon. It is essential not to forget that alcohol is high in calories, so cutting back on alcohol can help control weight.
Do Not Exclude Foods
Some diets recommend cutting out certain foods, such as meat, fish, wheat, or dairy products, but “Eliminating certain food groups could prevent you from getting the important nutrients and vitamins your body needs to function properly,” writes. ‘NHS. It is possible to lose weight even without eliminating foods from your diet.
Exercise
Finally, it is essential to practice regular physical activity, which will help you lose weight and reduce the risk of developing diseases. The recommended amount of physical activity depends on your age. Adults between 19 and 64 who are new to training should aim to produce up to 150 minutes of moderate-intensity aerobic exercise.
Also Read: WEIGHT LOSS IN THE CHILD
