You are viewing the article How to Lose Weight at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.
This article was co-written by Pouya Shafipour, MD, MS. Pouya Shafipour is a family medicine specialist, family physician, and weight loss specialist based in Santa Monica, California. Shafipour specializes in diet, nutrition, behavior and exercise counseling to combat obesity and medical conditions associated with excessive weight gain or loss. Shafipour received a bachelor’s degree in molecular and cellular biology from the University of California, Berkeley, a master’s degree in physiology and biomedical physics from Georgetow University, and a doctorate degree from the Loma Linda University School of Medicine. He completed an internship in general surgery at the University of California, Irvine and a residency in family medicine at the University of California, Los Angeles, and was certified as a family physician by the board of directors in 2012. 2008.
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 30,246 times.
There are always plenty of reasons to pursue your weight loss goals. If you have been severely overweight and obese for a long time, you will probably worry about what will happen to your health. Obesity increases the risk of health problems such as diabetes, non-alcoholic fatty liver disease, gallbladder disease, and certain types of cancer. [1] X Trusted Source National Heart, Lung, and Blood Institute Go to Source If you’ve gained weight recently, you’ll probably want to lose weight to fit in your old jeans. Whatever your reason for weight loss, pocket a few important “strategies”.
Steps
Healthy eating
- Skip processed fatty meats like bpogna and salami. Instead, choose lean turkey or roast beef.
- Vegetarians can get protein from soy, nuts, legumes and seeds. Lentils and legumes are both excellent sources of fiber and protein.
- Choose protein sources from low-fat dairy products, including low-fat cheese and fat-free yogurt. [3] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to the source A 150g serving of Greek yogurt provides 11g of protein. A study of 20 women who ate high-protein yogurt in place of crackers, chocolate, and other low-protein snacks found they consumed fewer calories and felt fuller for longer. [4] X Trusted Source PubMed Central Go to Source
- Choose seasonal produce and eat vegetables for a snack or dessert. For example, choosing to buy apples in the fall or cherries in the late summer will help you have a delicious dessert. Chop celery, carrots, bell peppers, broccoli or cauliflower and dip them in a low-fat salad dressing or chickpea sauce.
- Use vegetables as the main dish. For example, you might make a vegetable stir-fry or a healthy salad and add just some boiled chicken, salmon, or almonds.
- Simple carbohydrates are found in white bread, processed flour, and refined sugar. Your energy levels will increase rapidly after consuming these foods but will also drop very quickly and turn into fat.
- Use whole wheat flour or oatmeal when making pancakes or baked goods. You still need to add a stimulant like baking powder or yeast. Choose barley over rice or try making pilaf with barley, wild rice, or brown rice.
- Choose only foods that provide natural carbohydrates instead of processed ones. Avoid processed foods like white bread, pasta or cookies made with sempina, or processed sweets like candy or sweetened vegetables. [7] X Trusted Source Mayo Clinic Go to Source
- Follow the paleo diet and choose grass-fed meat, fish, seafood, fresh vegetables, eggs, nuts and seeds as paleo people used to do. Do not eat prepackaged or processed foods. [8] X Research Sources
- Prefer fresh food. The raw food diet requires 75% unprocessed foods. Most people who choose this diet eat plenty of vegetables, whole grains, nuts, and beans. [9] X Research Source
- Join an advertised weight loss program. If you like to eat comfortably and meet people who are trying to lose weight every week, try the WW weight loss program (formerly known as Weight Watchers). If you like pre-prepared meals so you don’t have to go to the kitchen, you can try Jenny Craig or NutriSystem.
- Instead of salt, you can spice things up with finely ground dried chilies, salsa, or cajun seasonings and seasonings.
- After a period of abstinence from salt, unsalted foods will also taste more salty; Let your taste buds adapt to that.
- Make sure you don’t go hungry by eating small meals throughout the day at familiar times. Between meals, you’ll eat an extra 150-calorie snack to keep your metabolism going and prevent hunger. Note, you should not eat foods that cause weight gain such as candy or snacks. When hungry, the body will conserve calories and slow down the metabolism.
- Soda
- Juice
- Sugar tea
- Kop Aid fruit juice powder
- Mixed fruit juice
- Sports drinks
- Coffee is sweet
- Alcoholic drinks
Basic principles of weight loss
- For example, before you put half a frozen pizza on your plate, you should check the serving information on the label and only take one serving.
- Or, if you want a bowl of cereal, check the serving information on the label and use a measuring cup to get the correct amount.
- Portion control will not cause hunger if you know how to eat to stay full for longer.
- Write full. Write in detail, including drinks and sauces, and describe how the food was prepared. Don’t pretend you don’t have an extra glass of wine after dinner. Anything that goes into your stomach needs to be written down in a diary.
- Write correctly. Write portions in your food diary. Don’t eat too much or too little – you should eat in moderation. Also, don’t forget to read the ingredients list so you can eat the correct portion.
- Write often. Always carry a food diary. Or, you can use an eating tracker app on your smartphone or tablet.
- Next, you’ll find out who’s age, height, weight, and activity level like how many calories you need each day.
- Add about 170 calories to your total calories consumed. Recent studies estimate that we often eat slightly more than the amount tracked during the day. [12] X Research Source
- Set realistic goals. If you love eating out, don’t give up the habit altogether. Instead, you’ll eat home-cooked food six days a week.
- Cut down on snacking or choose healthy snacks. Fresh vegetables served with guacampe sauce, unsalted almonds, or fruits are all snacks that support weight loss.
- Give yourself a reward that isn’t food. Promise yourself that if you can stick to your 6-week plan and work out (if this is also your goal), you’ll give yourself a pedicure or massage.
- Incorporate favorites into your meal plan. If you want to eat something that is relatively high in calories, plan it so that you don’t exceed your total calories for the day. For example, if you’re on a 1,800-calorie diet and want to eat a 300-calorie chocolate cake, you’ll only have 1,500 extra calories that day.
- Try to calculate your daily activity level. It helps to track your exercise habits with a pedometer, or other weight loss apps that make it easier. Read the exercise content in this article for specific tips.
- Set small goals. Instead of thinking you need to lose about 10kg, think about losing 0.5-1kg this week. Or, you can focus on non-weight-related goals like not snacking after dinner or just drinking on the weekends.
- It is important to understand that weight is affected by input and output. The main input is the food that you eat and the amount of calories in it. The output is the burned energy. To lose weight, the output needs to be greater than the input. It’s just that. You should not believe in rapid weight loss diets. If you’re not gaining or losing weight, burning an extra 300 calories a week or eating/drinking 300 fewer calories a week (such as 2 soft drinks or a small hamburger) will help you lose weight – in in this case 2kg of fat per year.
- Drinking water about 30 minutes before meals can reduce a person’s calorie intake, especially older adults.
- The study found that dieters who drank half a liter of water before their main meals for 12 weeks lost 44% more weight than those who didn’t. [14] X Trusted Source PubMed Central Go to Source
Do exercise
- Buy a pedometer. Attach a pedometer to your belt and aim for 5,000 steps a day. Move to a goal of 10,000 to 15,000 steps when you notice the weight loss effect.
- Walk to lose weight. Walking around the neighborhood is inexpensive and a great start. You can also try gentle forms of exercise like swimming, biking, or jogging.
- Try different machines to find the one you like. Talk to a personal trainer to make sure you’re using the right form of exercise to avoid injury. They are there to help, not to frighten you.
- Kickboxing
- Dance gymnastics
- Zumba
- Pilates
- Yoga
- Martial Arts
- Crossfit or Bootcamp
- Start with a squat with a double overhead lift to work your upper body and lower body at the same time.
- Do endurance exercises while sitting or leaning against a training ball. That way, you’ll improve your core while working out other areas.
- Use a machine or free weights. These devices typically work primarily on specific muscle groups such as the arms, shoulders, front thighs, hamstrings, and upper back. Do separate exercises for each muscle area after you work out multiple muscle groups.
- Rest at least a day between workouts so your muscles can recover. The recovery process helps you avoid pain and injury.
- If you don’t like competitive sports, try something you can do alone, such as swimming or golfing, or hiking instead of a ball and net. .
- Buy a bike if you want to both exercise and enjoy the view. Don’t spend a lot of time in the car when you have a chance to burn calories.
Stay motivated
- Reduce 3 pieces in each meal.
- Put down your chopsticks while chewing.
- Use a smaller bowl and take food only once.
- Eat only when you feel hungry, but don’t snack when you’re bored.
- Smell fresh fruit when you crave a snack instead of eating something else.
- “Close” the kitchen after meals.
- Do not keep high-sugar or greasy snacks in the house.
- Some studies show that blue reduces cravings. Try blue tablecloths or dishes.
- Eat with a small group of people instead of many people. Research shows that people who eat at large tables eat more often than people who eat alone. [17] X Research Source
- In general, do not eat while you are doing other things. Watching television, or reading or working while eating often causes us to eat more than usual.
- Use skim milk in breakfast and when preparing other dishes. By consuming low-fat foods, you will reduce calories by 20%. Switching to low-fat milk is a great option to help you cut calories without sacrificing nutritional benefits.
- Choose a non-food reward. When you complete your diet and exercise plan well, reward yourself. Join a sports game with friends, or get a manicure, get a massage, or go to the movies as you accomplish small goals. Buy that new t-shirt you’ve always wanted when you hit your 0.5kg weight loss goal this week.
Advice
- Drink water before and after snacks or main meals.
- Do not eat for at least an hour before going to bed and remember to drink plenty of water.
- Walk at least 10,000 steps a day.
- After taking a bite of food, you should try to chew it longer than usual. The time when you are full and the moment you know you are full is 15 minutes apart. If you eat slowly, you will avoid overeating.
- Don’t start your weight loss journey alone. Seek support from friends and family who are trying to lose weight, or join a weight loss support group in your community. You can also find support from online weight loss forums.
- Instead of drinking milk with 120-140 calories, you should drink almond milk with 60-90 calories.
- Always read the information labels on food or drinks carefully. You need to know your portion size and the amount of protein, fat, and carbohydrates in food to maintain a strict diet.
- Use healthy oils. [21] X Credible Source USDA Center for Nutrition Ppicy and Promotion Go to the source When using oil in food preparation, use only one teaspoon of a healthy oil such as olive oil. Or, instead of adding oil to spice things up, you can add seasoning or apple cider vinegar for the added benefits and inherent rich flavor.
- Weigh daily and calculate average weight after 7 days. Focus on fluctuating weight loss results instead of trying to lose a certain amount of weight each week. You may gain weight on some weeks, especially for women (due to water retention related to the menstrual cycle), for reasons unrelated to your healthy habits. [22] X Research Source
- Use Fitbit because it’s a useful device to help you count your steps! You can also check the time and complete the walking goal.
- Weight loss with knee osteoarthritis is still possible if you follow the necessary warnings.
Warning
- Avoid fasting. You need to eat at least 3 meals a day.
- If you are pregnant, nursing or have a chronic medical condition, talk to your doctor before losing weight. [23] X Research Sources
- Avoid losing more than 0.5-1kg per week, if possible. Rapid weight loss can cause you to lose muscle mass instead of fat. Furthermore, many people find it more difficult to maintain rapid weight loss results in the long run. [24] X Trusted Source Mayo Clinic Go to Source
Things you need
- Food good for health
- Pedometer or Fitbit
- MP3 player or iPod
- Videos from YouTube and/or DVD
- Sport shoes
- Sports clothes
- Food diary
- Weighing food
- Measuring cup and spoon
- Water
This article was co-written by Pouya Shafipour, MD, MS. Pouya Shafipour is a family medicine specialist, family physician, and weight loss specialist based in Santa Monica, California. Shafipour specializes in diet, nutrition, behavior and exercise counseling to combat obesity and medical conditions associated with excessive weight gain or loss. Shafipour received a bachelor’s degree in molecular and cellular biology from the University of California, Berkeley, a master’s degree in physiology and biomedical physics from Georgetow University, and a doctorate degree from the Loma Linda University School of Medicine. He completed an internship in general surgery at the University of California, Irvine and a residency in family medicine at the University of California, Los Angeles, and was certified as a family physician by the board of directors in 2012. 2008.
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 30,246 times.
There are always plenty of reasons to pursue your weight loss goals. If you have been severely overweight and obese for a long time, you will probably worry about what will happen to your health. Obesity increases the risk of health problems such as diabetes, non-alcoholic fatty liver disease, gallbladder disease, and certain types of cancer. [1] X Trusted Source National Heart, Lung, and Blood Institute Go to Source If you’ve gained weight recently, you’ll probably want to lose weight to fit in your old jeans. Whatever your reason for weight loss, pocket a few important “strategies”.
Thank you for reading this post How to Lose Weight at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
Related Search: