Do not fall into the cabbage diet or other plans with rebound effect
Losing 45 kilos seems too much, but it is possible to achieve it and maintain the results. It is not about going for the cabbage diet or any of those plans that promise you to go down a lot and quickly but that have a rebound effect.
Yale Health, like the National Institutes of Health, says evidence shows that people who lose 1 to 2 pounds per week are more successful at maintaining the weight lost forever. Based on the above, you could move forward with 52 pounds in six months. Although people with a higher initial body weight should expect to lose more pounds than people with a lighter initial body weight.
First you need to be sure that you need to lose the weight you have in mind to be at your healthy weight. The simplest screening tool is body mass index (BMI). Calculate your BMI here.
If your BMI is between 25 and 30, you still have a chance to lose that weight on your own with diet and exercise. Once the BMI reaches 30, another type of treatment may be required.
How to lose weight safely?
Control your calorie intake
To lose weight you need to burn more calories than you consume. You can reduce your calorie intake by taking care of your diet and burn more calories with exercise. An individually planned diet to help create a deficit of 500 to 1000 kcal a day.
The minimum calorie intake recommended by dietary guidelines is 1,600 for adult women and 2,000 for adult men.
Increases protein intake
Eating protein can increase the number of calories you burn by increasing your metabolic rate and reducing appetite, research reveals.
Protein makes you feel full and helps reduce carbohydrate cravings. It also helps you build and maintain muscle mass when you lose weight. Lean muscle mass burns more calories than fat, even when the body is at rest
Increase your fiber intake
Fiber is a type of carbohydrate that the body cannot digest. It helps regulate the bodys use of sugars, which helps control hunger and blood sugar, explains the Harvard Nutrition Source.
With less impulse to eat any snack you eat less and reduce your overall calorie intake.
Reduce refined carbohydrates
Less healthy carbohydrate sources include white bread, white rice, cakes, soft drinks, and other highly processed or refined foods. These items contain easily digestible carbohydrates that can contribute to pound gain and interfere with weight loss.
Opt for healthy sources of carbohydrates (whole grains, vegetables, fruits, and unprocessed or minimally processed beans).
Eat more vegetables
Water and fiber from fruits and vegetables add bulk to your dishes, so you can eat the same amount of food but with fewer calories.
You replace ingredients with a high calorie content with fruits and vegetables that give you fewer calories and their fats are good. The recommended intake for adults is 11/2 to 2 cups of fruit and 2 to 3 cups of vegetables.
Improving your diet is what works best for weight loss and control. Physical activity can help you burn calories. Combine healthy eating with increased physical activity. Walk, jog, run, or bike. With 5000 steps a day (40 minutes walking at a fast pace), you burn 1240 calories in a week