Overweight and obesity are becoming increasingly serious problems. Statistics show that the number of people with abnormal body weight is growing year by year. This is largely due to the modern lifestyle, which is dominated by: rushing, unhealthy diet and neglect of physical activity. It is worth realizing that problems with maintaining a healthy weight can lead to the occurrence of many chronic diseases. The old saying goes that prevention is better than cure. What to do to lose weight? How much can you lose in a month? What to eat on a diet? We answer these and other questions in this article.
The Internet is “bursting at the seams” with all sorts of diets, and their authors promise lightning-fast results. Each of them claims to have found the answer to the most important question of all: how to lose weight fast? It is better to approach methods that promise incredible results in a few weeks with a great deal of caution. While rapid weight loss is indeed possible, it should be firmly emphasized that such an action can cause enormous damage.
Reduction – what is it?
When it comes to weight loss, the word reduction comes up most often. What is it?
When talking about reduction, we have in mind actions leading to the reduction of adipose tissue. They include both the way of eating and the physical activity undertaken. To sum up: reduction is simply slimming down, losing unnecessary kilograms.
How long should reduction last?
It should be emphasized that the effect of losing unnecessary kilograms never occurs immediately. Improving your figure is a process that takes time. How long? How long should the reduction last? It depends. The rate of fat burning is determined by many factors, including:
- individual predispositions,
- state of health,
- physiological state,
- conscientiousness in following the diet,
- degree of involvement in physical activity.
However, the chosen goal is crucial. There is no doubt that a person who wants to lose 4 kilograms will lose weight much faster than someone who wants to lose 40 kilograms. However, it should be noted that in each case, reduction should be approached as a marathon, not a sprint. It may happen that achieving the result will require several or even a dozen or so (or more) months of intensive work on yourself.
How to lose weight fast – is rapid weight loss possible?
"What is the fastest way to lose weight? After all, waiting a dozen or so months for the desired result seems like an eternity" - such a statement often appears in the context of the duration of reduction. However, it is important to realize that when it comes to weight loss, the words "fast" and "safe" do not go hand in hand. Yes, you can reduce your body weight by a double-digit number in a month, but such an action will do great harm to the body. Quick diets are based on creating an extreme calorie deficit and eliminating key nutrients, and this cannot remain without an impact on health.
So is there a safe diet for losing weight? Yes. If the topic of weight loss is approached with common sense, you can lose unnecessary kilograms without any harm.
Calorie Counting
Calorie counting is an important part of taking care of your health, maintaining a healthy body weight and planning a balanced diet. A conscious approach to the amount of calories consumed helps you better understand your body's needs, which translates into more effective achievement of health and figure goals. To facilitate this process, we have created a dedicated calorie counting tool that is easy to use and precise. Thanks to it, you will quickly check the energy value of your meal, and you will also gain tips on how to introduce changes to your daily menu.
How to lose weight healthily?
Healthy weight loss is not about literally starving your body. On the contrary, if you want to lose weight, your meals must provide an adequate supply of all the necessary nutrients. They must contain not only proteins, but also carbohydrates and fats, and in addition - all the necessary vitamins and minerals. At this point, the question may arise: "How to effectively lose weight without eliminating nutrients from your diet?" It's easier than it might seem. So, what to do to lose weight?
How to lose weight – safe and effective methods
A diet for weight loss should include a slight calorie deficit. This concept refers to a state in which the body receives fewer calories than the individual calorie requirement . It should be emphasized here that this is not about an extreme deficit. How to lose weight? Simply calculate your total calorie requirement and subtract 10-15 percent. It should be noted, however, that each person has an individual energy requirement. First, you should calculate your CPM (total metabolic rate). The tool we have indicated above will help you with this.
It is worth supporting a reducing diet with physical activity. Regular movement increases energy demand and has a beneficial effect on all processes that occur in the body.
Slimming diet – what can you eat?
Considering the fact that meals for weight loss should contain a complete set of nutrients, it can be assumed that you can eat literally anything while losing weight. However, this is an oversimplification that introduces a false suggestion. Dietary freedom does not lead to weight loss, but to weight gain. What to eat to lose weight?
In addition to maintaining a negative energy balance, the key to success is healthy meals, free from added sugar, excess salt and other substances considered harmful . They must contain carbohydrates, proteins and fats balanced in the most favorable proportions, vitamins and minerals.
What to drink to lose weight? Among the drinks allowed during the reduction are: spring and mineral water, unsweetened tea (green and red are best, but black is also allowed), unsweetened black coffee and natural juices (in moderation, due to the fructose content).
What not to eat to lose weight?
In addition to the permitted products, there are also those that you should avoid like the plague during a reduction. What not to eat to lose weight? First of all, sweets, sweet bakery products, products made from wheat flour, white rice, deep-fried foods, fast food, delicatessen products and other low-quality products rich in empty calories.
In addition to maintaining a negative energy balance, the key to success is healthy meals, free from added sugar, excess salt and other substances considered harmful. They must contain carbohydrates, proteins and fats balanced in the most favorable proportions, vitamins and minerals.
Meals for weight loss
Considering the above, one can come to the conclusion that meals for weight loss must be prepared independently, and not everyone can find time to cook. At this point, however, it must be emphasized that a full-value liquid meal of 300 ml can replace any meal during the day and is ready to eat. An example would be eatyx with a chocolate flavor. It contains all the necessary nutrients, 22 vitamins and minerals, 22 g of protein in a 300 ml portion, does not contain added sugar, is gluten-free and lactose-free, and at the same time allows you to easily control the amount of calories delivered to the body - it provides only 303 kcal. A balanced eatyx meal in a chocolate-flavored bottle does not require heat treatment and can be taken literally anywhere.
