What To Do To Safely Lose Weight?

What to do to lose weight?
Calories are the measure of the amount of energy in the food we eat. To lose weight, you have to eat fewer calories, which means you consume less energy than your body uses. Some foods have more calories than others. For example, foods high in fat and sugar are often high in calories. If you eat more calories than your body uses, the extra calories will be stored as body fat and will cause fatness

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Artwork of the effect of weight loss
A pound (0.454 kg) of fat has the energy equivalent of about 3,500 calories. To lose 0 5 kg of fat in a week, you have to cut 3,500 calories, equivalent to 500 calories a day from the diet, or have to "burn" a total of 3,500 calories.



You can burn calories by exercising or just becoming more active. Talk to your doctor before starting an exercise program. Your doctor can help you determine the right exercise program type.
The best way to lose weight and maintain weight is to eat less calories and be active. If you cut 250 calories from your diet every day and exercise enough to burn 250 calories, you could cut that by 500 calories a day. If you do this within 7 days, you can lose 1 near 0.5 kg of fat in a week
Many experts believe that we should not try to lose more than 0.



9 kg (about 2 pounds) per week. Losing more than 0.9 kg in a week usually means you are losing water weight and lean muscle mass instead of losing excess fat. If you do this, you will have less energy, and it will be easier to gain weight again.
How many meals should I eat a day to lose weight?
Most people can eat 3 meals and 1 snack every day. The three main meals should be the same amount or focus on eating more in the morning and containing less fat. Try to eat 1 to 2 cups of fruits and vegetables, 60 to 90 grams of grain and 30 to 60 grams of meat (or meat substitutes) at most meals.
Some people find it better to eat 5 to 6 small meals a day, about 2 to 3 hours apart.



For example, the first meal of the day could be a low-fat or fat-free yogurt and a banana. Three hours later they can eat simple bread without mayonnaise.
Artwork: Choosing good food for weight loss process
Should eat breakfast and do not skip meals. While skipping meals can help you lose weight at an early stage, you won't succeed in the long run. Skipping meals may make you feel too hungry afterwards, causing you to overeat at the next meal. After about a month of normal breakfast and lunch and a light dinner, your body will adjust itself.
What are the harmful effects of high fat foods?
High-fat foods often contain high calories, which can lead to unwanted weight gain. Consuming too much saturated and trans fat can raise LDL ("bad") cholesterol, and increase the risk of heart disease.



The US Department of Agriculture recommends not eating more than 20 grams of saturated fat, and limiting the amount of trans fat to nearly 0 grams as possible. Click here for more information on how to read the nutrition label.
One important thing to remember is that some fats may be beneficial for your health. Polyunsaturated and monounsaturated fats, for example, are "good" fats commonly found in fish, nuts, and low or fat-free dairy products.
What is "empty calories", beneficial for weight loss process?
Some foods are called "empty calories" because they contain a lot of calories without providing many nutritional benefits. An example is sugary drinks, such as fruit juice, juice, regular soft drinks, sports drinks, energy drinks, sweetened milk and sugar iced tea. These drinks add a lot of sugar and calories to your diet.
However, drinking enough water is important for the body.



To reduce the amount of calories and sugar in your diet, replace soft drinks with plain water, flavored water that doesn't contain calories, skim or low-fat milk, unsweetened tea, or diet soda. Talk to your family doctor or dietitian if you have questions about diet or how to eat healthy for your family.
Can I trust information about nutrition in weight loss in newspapers and magazines?
Dietary and dietary advice from different sources of information often contradicts each other. You should always check these sources with your doctor. Also, remember the following tips:
There is no "magic bullet" when it comes to nutrition. There is not a diet and workout suitable for everyone. You need to find a diet and exercise plan for yourself.
No need for vitamin supplements if you already have a complete diet.



Only vitamin supplements recommended by your doctor because eating healthy is the best way to keep your body healthy.
Eating a variety of foods is best for your body, so try new foods.
Transient diets help change in the short term, but good health comes from long-term effort and effort..

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