How to lose weight (with pictures)

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How to lose weight (with pictures)
How to lose weight (with pictures)
Anonim

There are many reasons why you might need to lose weight. If you've been significantly overweight or obese for a long time, you may have concerns about the effects the extra weight could have on your health. Obesity increases your risk for many health problems, including diabetes, nonalcoholic steatohepatitis, gallbladder disease, and some types of cancer. If you've recently gained weight, you may need to lower it a bit to get your pants back to fit. Regardless of why you want to lose weight, there are some important strategies that you should know.

Steps

Part 1 of 4: Eat Healthy Food

Lose Weight Step 1
Lose Weight Step 1

Step 1. Choose lean proteins over fatty ones

Proteins are important for organ function and muscle development. If you're eating red meat, choose lean cuts of beef or extra-lean ground beef. Remove the skin from the chicken before cooking.

  • Avoid greasy cold cuts like bologna and salami. Instead, eat lean turkey or roast beef.
  • Vegetarians can get a lot of protein through soy, nuts, beans, and seeds. Lentils, legumes, and beans are excellent sources of fiber and protein.
  • Get protein by eating low-fat dairy, including low-fat cheeses and low-fat yogurt.
Lose Weight Step 1
Lose Weight Step 1

Step 2. Eat more fresh fruits and vegetables. Fruits help satisfy your sweet tooth thanks to their natural sugars, while fresh vegetables will make your stomach feel full faster. Fruits and vegetables contain fiber, which will help you feel full faster. Follow these tips to include more fruits and vegetables in your diet:

  • Eat fruits and vegetables in season, and prepare them as snacks or desserts. For example, you could have apples in fall or cherries in late summer as delicious desserts. Chop pieces of celery, carrots, bell peppers, broccoli, or cauliflower; and soak in a light dip dressing or hummus.
  • Eat vegetables as a main dish. For example, make a stir fry or a hearty salad and just a little cooked chicken, salmon, or almonds.
Lose 30 Pounds Step 7
Lose 30 Pounds Step 7

Step 3. Eat more whole grains and cut down on simple carbohydrates

Whole wheat bread, pasta and rice; the oats; and sweet potatoes are excellent sources of energy and nutrients. If whole grains are eaten with the right combination of protein and vegetables, these will be the perfect overall nutrients.

  • Simple carbohydrates are found in foods like white bread and sugar, and processed flour. These will give you energy quickly, but then they will cause it to suddenly decrease. Simple carbohydrates will turn into fat very quickly.
  • Instead, make pancakes and baked goods with whole wheat or oatmeal flour. You may need to add other leavening ingredients, such as baking powder or yeast. Add barley to your soup instead of rice, or have a rice pilaf with barley, wild rice, or brown rice.
  • Only eat naturally occurring carbohydrates, rather than processed ones. Don't eat processed foods like white bread, semolina pasta, or cookies; or processed sweets like candy bars or sugary vegetables.
Lose Leg Fat Step 11
Lose Leg Fat Step 11

Step 4. Try a formal diet plan

If you like the idea of sticking to a more specific diet and letting someone else do the planning, you can try a new diet and exercises, such as the following:

  • You can follow a Paleolithic diet and eat herb-fed meat, fish, and shellfish; fresh fruits and vegetables; eggs; seeds; and walnuts (as people ate in the Paleolithic era). Don't eat any prepackaged or processed foods.
  • Eat raw foods. The raw food diet requires you to eat 75% of your food uncooked. Most people eat a lot of fruits and vegetables, whole grains, nuts, and beans.
  • Join a commercial diet plan. You can join a commercial diet program if you prefer to eat what you want and meet once a week with other people who are losing weight. If you prefer to eat prepared meals so you don't have to cook, you can try programs like Jenny Craig or NutriSystem.
Reduce Water Retention Step 6
Reduce Water Retention Step 6

Step 5. Reduce the salt in your diet

Eating more sodium will cause your body to retain water, which can make you feel bloated and gain more weight. The good news is that you will lose that weight quickly by sweating; Therefore, an easy way to lose a little weight is to consume less sodium in your diet.

  • Instead of using salt, garnish your meals with chili flakes, fresh salsa or spices, and cajun toppings.
  • If you stop consuming salt and wait for your taste buds to adjust, your unsalted foods will taste much saltier over time.
Lose Body Fat Fast Step 6
Lose Body Fat Fast Step 6

Step 6. Don't skip meals

Many people believe that skipping a meal will help them lose weight; however, those who have lost weight tend to maintain this loss better if they eat 3 meals and 2 snacks a day. This means that eating 3 meals and 2 snacks can be a healthy eating pattern for weight loss.

To ensure that you don't feel hungry, you can have small portions throughout the day at frequent intervals. Consume a 150 calorie snack between your meals, this will make your metabolism burn them constantly and avoid hunger. You should not have a fattening snack, such as candy or potato chips. If you are hungry, your body will conserve calories and slow down your metabolic processes

Get a Flat Stomach in a Week Step 7
Get a Flat Stomach in a Week Step 7

Step 7. Don't drink sweetened beverages

Sweetened beverages (whether artificial or natural) will have little nutritional value and will add a lot of empty calories to your diet. Do not consume fruit juices or other sweetened beverages. Even natural sugars will increase your daily calorie intake and prevent weight loss. If you choose to drink juice, do not consume more than 120 ml or 4 oz a day (1/2 cup). Instead of consuming sweetened beverages throughout the day, have a calorie-free, unsweetened one. These are some drinks that you should avoid:

  • soda
  • juice
  • Sweet tea
  • flavored powdered drinks
  • fruit juice
  • energy drinks
  • sweet drinks with coffee
  • alcoholic drinks

Part 2 of 4: Knowing the Basics for Weight Loss

Gain Weight Naturally Step 16
Gain Weight Naturally Step 16

Step 1. Control portions

Eating portions that are too large is one reason you may have gained weight. To start losing weight, you will need to eat smaller portions. Eating smaller portions can also help you keep eating some of your favorite foods while losing weight.

  • For example, before placing half of a frozen pizza on your plate, check the label for a serving size and only consume this amount.
  • On the other hand, if you want to consume a bowl of cereal, check the box to determine how much you can consume per serving and measure this exact amount using a measuring cup.
Motivate Yourself to Lose Weight Step 4
Motivate Yourself to Lose Weight Step 4

Step 2. Write down everything you eat this week

According to a study published in the Journal of the Academy of Nutrition and Dietetics, people who keep track of their meals lose an average of 3 kg (6 lbs) more than those who don't track everything they eat. Therefore, force yourself to write down all the good and bad; and keep these tips in mind:

  • Record the complete information. Write down everything, including drinks, seasonings, and a description of how the food was prepared. Don't skip the extra glass of wine you've had after dinner. You should write down everything you eat.
  • Be exact. Write your serving sizes on your food log. Do not consume too little or too much; keep a portion control. Also, read the ingredient list so you can accurately record your servings.
  • Be consistent. Take your food log with you everywhere. You can also record what you eat with an application for smartphones or tablets.
Lose 30 Pounds Step 2
Lose 30 Pounds Step 2

Step 3. Determine the amount of calories you should consume per day to lose weight

To lose weight, you don't have to focus entirely on it. The more informed you are of the calories in your food, the more easily you can eat the right amount of food and get the right level of exercise to lose a little weight. Take your food log and review each entry individually. Keep track of your food and add up the total calories for the day.

  • Now determine the amount of daily calories needed for a person of your age, height, weight and energy level.
  • Add about 170 calories to your total. Recent studies estimate that we tend to eat a little more than we can record in a day.
Lose Hip Fat Step 1
Lose Hip Fat Step 1

Step 4. Make a meal plan and stick with it.

Choose what you will eat this week before opening the refrigerator and trying to pick something in a hurry. Buy the right healthy ingredients to eat the way you want, and plan around calories.

  • Keep it real. If you like to eat out a lot, don't try to stop eating altogether. Instead, plan on eating home-prepared meals 6 days a week.
  • Cut back on the amount of snacks you eat or try to eat healthy snacks. Fresh vegetables with guacamole, unsalted almonds, and fruits are great snacks for weight loss.
  • Reward yourself with something other than food. Promise yourself that you will reward yourself with a pedicure or a massage if you can maintain your diet and exercise for 6 weeks (if this is one of your goals).
  • Include the foods you eat in your calorie plan to give yourself a treat. If you want to eat a food with a little more calories, you should include it in your overall calorie goal for that day. For example, if you follow an 1800 calorie plan and want to eat a 300 calorie brownie, you will only be able to have another 1500 calories that day.
Reduce Heavy Thighs Step 13
Reduce Heavy Thighs Step 13

Step 5. Eat fewer calories than you burn

The only sure way to lose weight is to eat less than you burn throughout the day. It seems simple, but it requires effort and perseverance. This means that you will have to exercise. If you want to lose weight and stay healthy, you will have to start exercising. To start, get 30 minutes of exercise 3-5 times a week.

  • Calculate the energy you use every day. It helps to monitor the energy you expend using pedometers or other weight loss tracking apps that make it easier for you to do so. You can get more specific advice in the section on exercises.
  • Set small goals. Instead of thinking you need to lose 20 lbs. (9 kg), decide that you want to lose 1 or 2 lbs. (500 g or 1 kg) this week. You can also focus on goals that don't focus on weight, such as skipping snacks after dinner or only consuming alcohol on the weekends.
  • It will be important to keep in mind that weight is totally a function of consumption and expense. Consumption will be the food you eat and the calories it contains. The expense will be the energy you use. To lose weight, the energy you use must be greater than the calories you consume; it will be that simple. Don't believe in any fad diet. If you are not currently gaining or losing weight, you can lose weight by only burning an extra 300 calories or consuming 300 fewer calories in food or beverages per week (eg, 2 sodas or a small hamburger). In this case, you would lose about 2.5 kg (5 lbs) of fat per year.
Start a New Day Step 12
Start a New Day Step 12

Step 6. Drink at least 1/2 gallon (2 L) of water a day

Water has a double effect: it hydrates the body and fills the stomach with a certain volume of liquid without any calories. The Institute of Medicine determined that, for men, an appropriate amount would be about 3 L or 1 gallon (about 13 glasses) of drinks per day. For women, the appropriate amount would be 2.2 L (about 9 glasses) of drinks per day.

  • Drinking water about 30 minutes before meals can decrease the amount of calories that people consume, especially older ones.
  • Research shows that dieters who drank half a liter of water before meals lost 44% more weight in 12 weeks than those who did not.

Part 3 of 4: Exercise

Motivate Yourself to Lose Weight Step 14
Motivate Yourself to Lose Weight Step 14

Step 1. Start doing basic cardio and aerobic exercises

If you currently don't exercise at all, start with a small goal of 30 minutes, 3 times a week. Try these steps to get started:

  • Buy a pedometer. Put the pedometer on your belt and try to take 500 steps every day. Increase the goal to 10,000 and then 15,000 steps as your fitness improves.
  • Start by walking to lose weight. Walking around your neighborhood will cost you nothing and will be a great way to get active. You can also try other low-impact activities, such as swimming, biking, or jogging.
Get Rid of Neck Fat Step 6
Get Rid of Neck Fat Step 6

Step 2. Use the gym machines

You can use a treadmill, elliptical machine, stationary bike, rowing machine, or stepper. Start with short sessions and add minutes little by little as your physical condition improves. You can also use the machine options to increase intensity as you lose weight.

Use various machines until you find something you like. Consult with a personal trainer to ensure that you use them properly to avoid injury. They will be there to help you, not to intimidate you

Motivate Yourself to Lose Weight Step 3
Motivate Yourself to Lose Weight Step 3

Step 3. Sign up for an aerobics class

You can sign up for a regular aerobics class or try a variety of movement-based exercise routines. There are great ways to stay motivated in a group, have fun being active, and lose weight. Try any of the following activities:

  • kick boxing
  • Jazzercise (or a similar program)
  • buzz
  • pilates
  • yoga
  • Martial Arts
  • CrossFit (or a similar program) or a military routine workout
Lose Weight Quickly and Safely (for Teen Girls) Step 11
Lose Weight Quickly and Safely (for Teen Girls) Step 11

Step 4. Get strength training

Start small and do 1-2 15-minute sessions a week until you feel motivated to do more. Exercise large muscle groups to burn more calories and lose weight, rather than targeting specific muscles. Try some of the following examples:

  • Start by squatting and lifting dumbbells overhead so that you work your lower body and upper body at the same time.
  • Do resistance exercises while sitting or reclining on an exercise ball. You will strengthen your torso and, at the same time, you will exercise other areas.
  • Use machines and free weights. These tools typically target specific muscle groups, such as the arms, shoulders, thighs, glutes, and upper back. Do these more targeted exercises after exercising various muscle groups.
  • Rest for at least one full day between strength training exercises so your muscles can recover. Recovery will help you avoid pain and injury.
Follow a Morning Ritual to Lose Weight and Stay Slimmer Step 9
Follow a Morning Ritual to Lose Weight and Stay Slimmer Step 9

Step 5. Play a sport

If you don't exercise because you like it, find a fun activity that you enjoy, which will provide the added benefit of staying active. Find an internal league in your city or get together with some friends for a spontaneous game from time to time.

  • If you don't like competitive sports, do something you can do on your own. Swim, golf, or hike instead of playing a sport with a ball and a net.
  • Get a bike if you want a great way to get around and exercise at the same time. Don't spend all that time sitting in your car when you could be burning calories.
  • Also, take a walk after dinner for 40 minutes to 1 hour. During this time, your body goes into fat burning mode until you eat in the morning. Make sure to do it after dinner, because eating anything but protein will get you out of fat burning mode and make sure you eat a good breakfast.

Part 4 of 4: Staying Motivated

Fall Asleep Fast Step 18
Fall Asleep Fast Step 18

Step 1. Find ingenious ways to eat less

These tricks alone won't always make you lose weight, but they can help keep you on track. Try the following to calm your cravings for the day:

  • Eat 3 fewer bites of each meal.
  • Lower the knife and fork between each bite.
  • Use smaller plates and only fill them once.
  • Don't eat until you're hungry, and avoid snacking when you're bored.
Stop Eating Junk Food Step 1
Stop Eating Junk Food Step 1

Step 2. Find ingenious ways to control your cravings

If you are used to consuming large snacks and meals to indulge yourself, you will definitely have a hard time dieting and starting to exercise. However, you can learn to control your craving for a bigger slice of cake or a greasy burger with a little ingenuity. You can do the following:

  • Smell fresh fruit when you want a snack, instead of eating something.
  • "Close" the kitchen between meals.
  • Don't have sugary or fattening snacks at home.
  • Some studies show that the color blue suppresses your appetite. Get a blue tablecloth or blue plates.
Follow a Morning Ritual to Lose Weight and Stay Slimmer Step 7
Follow a Morning Ritual to Lose Weight and Stay Slimmer Step 7

Step 3. Eat at home

It is very easy to break your diet if you go out to eat out. Foods sold in restaurants tend to have much more fat, sodium, and other foods that spoil weight loss. Also, the portions are usually much larger than what you would normally eat at home. Instead of going out to eat, try preparing your own meals.

  • Eat in a small group, rather than a large one. Some research shows that people who eat at large tables tend to eat more than those who eat alone.
  • In general, you shouldn't eat while doing other things. If you watch television, read or work while eating; this usually causes you to eat much more than normal.
Decrease Your Appetite Step 1
Decrease Your Appetite Step 1

Step 4. Eat cereal for breakfast

A recent study revealed that people who eat cereal for breakfast every day have a much easier time losing weight than those who eat other types of breakfast. Start the day well with a natural cereal rich in nutrients and fiber, or with oatmeal.

Eat skim milk for breakfast and use it to prepare other dishes. Each low-fat food you eat will help you cut 20% of your calories. Eating low-fat milk is a great way to cut down on the calories you eat without sacrificing any of its nutritional benefits

Be Single and Happy Step 4
Be Single and Happy Step 4

Step 5. Choose to lose weight in a group

You can commit to lose a certain weight by a specific date by stating that you will pay an amount if you do not meet it. Perhaps you would like to start a weight loss club at work or with friends, or you could find out if there is a weight loss gambling website.

Be Funny Without Telling Jokes Step 12
Be Funny Without Telling Jokes Step 12

Step 6. Treat yourself once in a while

You can treat yourself if you are going to a party or going out for a special occasion. Just make sure you don't do it on a daily basis. Do not make the slightest oversight in your diet and exercise plan. Take it back even if you forget to follow it for 1 or 2 days.

Also use treats other than food. Treat yourself if you do something positive about your diet and exercise. If you meet your small goals, go to a game with a friend, get a manicure or a massage, or go to the movies. Buy yourself the shirt you wanted if you meet your goal of losing 1 lb (500 g) this week

Advice

  • Drink water before and after eating a snack or meal.
  • Don't eat for at least an hour before going to sleep and drink plenty of water.
  • Weigh yourself every day and calculate your average weight for a 7-day period. Focus on creating a downward trend instead of losing a certain weight per week. You could gain weight for a few weeks, especially if you are a woman (due to water retention related to your menstrual cycle), for reasons that are not related to your healthier habits.
  • Don't start a weight loss alone. Seek support from friends and family who might also want to lose weight, or join a weight loss support group in your community. You can also get support on many weight loss forums.
  • Eat healthy oils. If you cook with oil, use a teaspoon of a healthy oil, such as olive. On the other hand, instead of adding oil for flavor, add spices or apple cider vinegar, since these have additional benefits and a very strong flavor.
  • Instead of drinking 130-140 calorie milk, consume 60-90 calorie almond milk.
  • Take at least 10,000 steps a day.
  • Whenever you take a bite of food, try to chew for a longer time. There is a 15-minute gap between when you are satisfied and when you know you are. If you eat slowly, you will be less likely to overeat.

Warnings

  • Do not deprive yourself of food. You should eat at least 3 meals a day.
  • If you are breastfeeding, pregnant, or have a chronic illness, you should consult a doctor before starting a weight loss program.
  • Don't lose more than 1 to 2 lbs. (500 g to 1 kg) a week, if possible. Losing weight faster can cause you to lose muscle mass instead of fat. Also, people have a harder time maintaining rapid weight loss in the long term.

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