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Weight loss: The most effective way to lose more than 13 pounds


Weight loss: The most effective way to lose more than 13 pounds

The most effective way to lose more than 13 pounds

Losing weight over 13 kilos can be challenging and time consuming. Not only will you likely make adjustments in diet and lifestyle, but you will also need to carefully adjust your sleep schedule, stress levels and eating habits.

However, making a few simple changes in your daily routine can help you lose more than 13 kilos while improving your overall health. In this article, we will talk about some strategies that can help you lose more than 13 kilos safely.

Whether you want to lose 5 pounds or 30 pounds, making some dietary changes is essential. And that is through the following:

The most effective way to lose more than 13 pounds

1. Reduce your caloric intake

Eating fewer calories than you burn daily is key when it comes to losing weight. Some foods such as potato chips, frozen meals, and baked goods contain a large number of calories but lack important nutrients such as protein, fiber, vitamins and minerals.

So focusing on low-calorie foods and beneficial nutrients can help you maintain your feeling of fullness between meals while reducing your daily calorie intake to promote weight loss. Fruits, vegetables, legumes, whole grains, lean meats, fish and poultry are all great additions to a low-calorie diet.

For long-term and sustainable weight loss, try to reduce your consumption by 500-750 calories less than you need to consume daily until you lose about 1-2 pounds (0.45-0.9 kg) per week. However, it is generally recommended that men consume at least 1,200 calories and women 1,500 calories.

2. Reduce processed foods to lose weight safely

Processed foods, such as instant noodles, fast food, potato chips, crackers, and pastries are all high in calories and low in important nutrients. According to a study in nearly 16,000 adults, consuming greater amounts of processed foods is associated with a higher risk of weight gain, especially among women.

Carbonated drinks high in added sugar are among other processed ingredients that can also contribute to weight gain. In fact, multiple studies have found that increased intake of sugar-sweetened beverages may be linked to weight gain and obesity.

3. Eat more protein

Adding more protein to your diet is a simple strategy to help speed up the weight loss process. According to a small study in 15 people, eating a high-protein breakfast lowers levels of ghrelin - the hormone that stimulates your feelings of hunger more effectively than eating a high-carb breakfast.

Another study in 19 people showed that doubling their daily protein intake significantly reduced calories, body weight and fat mass within 12 weeks. Therefore, meat, fish and poultry are some high-protein foods that can be easily incorporated into a healthy weight-loss diet.

4. Eat more dietary fiber to lose weight

Dietary fiber is a nutrient that is found exclusively in plant foods. Soluble fiber, in particular, is a type of fiber found in plant foods that absorbs water and can slow stomach emptying to help keep you feeling full for longer.

Soluble fiber can also stabilize blood sugar levels to prevent any internal problems that may lead to increased hunger. One study involving 252 women found that every gram of fiber consumed was associated with a loss of 0.5 pounds (0.25 kg) of weight and a reduction of 0.25% of body fat over a 20-month period.

5. Drink plenty of water

Drinking more water is a fast and convenient way to increase weight loss with a good appetite. In fact, some research indicates that drinking a glass of water before each meal can reduce your calorie intake with the goal of increasing weight loss. For example, a study in 24 adults showed that drinking 17 ounces (500 ml) of water 30 minutes before breakfast reduced your total calorie intake by approximately 13%.

What's more, another study found that drinking 17 ounces (500 ml) of water temporarily increased the number of calories burned by 24% within an hour.

See also : Water diet 2021