10 ways to lose weight healthy – how to lose weight wisely?

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According to British scientists, we lose an average of 31 years of life on weight loss, and we still have reservations about our own appearance. The effects of any diet will not be permanent if the old habits are not replaced by new ones. Learn the 10 rules that will keep you in shape all year round.

1. Proper weight loss, and therefore healthy, causes gradual and systematic weight loss and its continued maintenance. You shouldn’t lose weight too fast
2. Not all diets are healthy and safe for our body. Consultation with a doctor is recommended before starting any diet
3. Proper weight loss is not only a diet. It should be remembered that losing weight is also physical activity
4. You can find more such stories on the TvoiLokony home page

Where to start losing weight?

If you have decided that you want to lose a few extra pounds, the first thing you should think about is how much you want to lose and for how long. Losing weight at a fast pace is not advisable. It can do more harm than good.

Proper weight loss, i.e. healthy weight loss, results in gradual and systematic weight loss and its continued maintenance. Healthy weight loss is not only about a diet or nutritional program, it is also about a healthy lifestyle that includes long-term changes to your daily eating and exercise habits.

1. Also read: Child obesity is not genes – it’s bad eating habits!

Losing weight – choose a low-carbohydrate diet

If you want to lose weight, consider starting your weight loss by avoiding sugar and starches (bread, pasta, and potatoes). It’s an old idea: for 150 years or more, there have been a huge number of weight loss diets based on consuming less carbohydrates. What’s new is that dozens of modern scientific research have proven that, a medium to low carbohydrate diet can be the most effective way to lose weight.

Of course, you can still lose weight on any diet – just eat fewer calories than you burn. The problem with this simplified advice is that it ignores the elephant in the room: hunger. Most people do not like to “just eat less” as this can result in endless hunger.

Sooner or later, many are likely to quit and start eating, hence it is common to follow the yo-yo diet. While it should be possible to lose weight on any diet, some seem to make it easier and others make it much more difficult.

See: Scientists know how to avoid the yo yo effect

Losing weight – eat when hungry

Don’t be hungry. A common mistake when starting a low-carbohydrate diet is to reduce your carbohydrate intake while reducing dietary fats. Carbohydrates and fats are the body’s two main sources of energy, and it needs at least one of them. So – low carbohydrate and low fat = hunger.

Avoiding both carbohydrates and fat can cause hunger, increased appetite, and fatigue. Sooner or later, a lot of people can’t take it and just give up. The solution may be to consume more of the natural fat contained in foods such as:

1. butter,
2. full-fat cream,
3. olive oil,
4. meat,
5. fatty fish,
6. eggs,
7. coconut oil.

Always eat enough to keep you satisfied, especially at the beginning of the weight loss process. Doing this on a low-carb diet means the fats you eat will be burned as fuel by your body. At the same time, levels of insulin, the fat-storing hormone, will be lowered. You will become a fat burning machine. Then you will also be more likely to lose weight, often without feeling hungry.

Read: Too little sleep increases your appetite

Losing weight is healthy food

Another common mistake in following a low-carb diet is to get fooled by the creative marketing of specialty “low-carb” products.

If you want to lose weight, avoid the special “low carbohydrate” foods that are full of carbohydrates. It should be obvious, but creative marketers do everything they can to get your money. They’ll tell you that you can eat cookies, pasta, ice cream, bread, and lots of chocolate on a low-carb diet, as long as you buy their brand name. They are often full of carbohydrates. So be careful and don’t be fooled.

For example, low carbohydrate bread – if it is baked with grains, it is certainly not low carbohydrate. What’s more, Low-carb chocolate is usually full of some type of sugar alcohol – maltitol – which can actually be partially absorbed by the body, but which the manufacturer does not include as carbohydrates.

If maltitol is absorbed, it is likely to raise blood sugar and insulin levels. The remaining carbohydrates end up in the colon, potentially causing bloating and diarrhea. Moreover, any sweeteners can maintain the sugar cravings.

Losing weight correctly means eating when you are hungry

During a low-carb diet, you should try to eat when you are hungry. But what to do when I’m not hungry? Well, just don’t eat. Eating more than enough food frequently will slow down your weight loss.

Moreover, you can skip some meals. You probably ask yourself if you can eat breakfast, and research confirms that you can’t. Don’t eat unless you are hungry – this applies to every meal.

Losing weight – be persistent and patient

It usually takes years to gain weight. Trying to lose everything as quickly as possible by starving yourself may not necessarily work well in the long run – instead, it could be a recipe for a “yo-yo effect”. To be successful, you need something that works long term. In addition, you need to set realistic expectations for your health and weight loss goals.

Typically, during the first week of following a strict low-carbohydrate diet, you will lose about 1 – 3 kg, and then an average of about 0,5 kg per week. This translates to around 23 kilograms a year. However, keep in mind that weight loss does not occur at this rate for everyone – it depends on your starting weight, diet and exercise discipline, and your overall lifestyle.

Young women sometimes lose weight faster, perhaps even twice as fast. In turn, postmenopausal women may find it much more difficult. People on a very strict low-carbohydrate diet can lose weight faster, as well as those who exercise a lot. If you have a fair amount of excess weight to shed, you can start losing weight much faster – though initially, some of the weight loss will be due to water loss.

The Omron BF-511 body composition and weight analyzer will help you control your weight. Thanks to it, you will check the content of adipose tissue in your body and skeletal muscles.

Losing weight – avoid sweeteners

Many people replace sugar with calorie-free sweeteners in the belief that this will reduce their caloric intake and result in weight loss. That sounds plausible. However, several studies have failed to show the obvious positive effect of consuming calorie-free sweeteners instead of regular sugar on weight loss.

According to scientific studies, calorie-free sweeteners can increase the appetite and maintain the cravings for sweets. One independent study found that Changing drinks containing calorie-free sweeteners to still water helps women lose weight. This relationship may be due to increased insulin secretion in anticipation of the appearance of sugar in the blood.

In addition, for sensitive individuals, calorie-free sweeteners can keep the craving for sweets and lead to a craving for sweet or starchy snacks.

Losing weight – eat more vegetables

Vegetables are often considered one of the most weight-loss-friendly foods you can eat. They’re low in calories and high in fiber, meaning you can eat plenty of them, feel full, and not spike your blood sugar.

Green leafy vegetables in particular are full of essential vitamins and minerals. This can help reduce the risk of nutrient deficiencies that can be a problem with restrictive diets.

Losing weight – sleep well and avoid stress

Chronic stress and inadequate sleep can increase the levels of the stress hormone cortisol in the body. As a result, you may feel hungry and therefore gain weight.

If you want to lose weight, you should look at possible ways to reduce or better deal with the excessive stress in your life. While this often requires significant changes, it can immediately affect your stress hormone levels as well as your weight.

You should also try to sleep well, preferably every night. If you are the type of person who always wakes up violently on the alarm bell, your body will never be completely rested.

One way to remedy this is to go to bed early enough for the body to wake up autonomously, before the alarm goes off. Getting a good night’s sleep is another way to lower your stress hormone levels.

When losing weight, remember to be physically active

Proper weight loss is not only a diet. It should be remembered that losing weight is also physical activity.

When you lose weight, being more active increases the number of calories your body uses for, energy, or simply “burns” it. Burning calories through exercise, combined with reducing the number of calories consumed, creates a “caloric deficit” that results in weight loss.

Most of the weight loss occurs due to reduced caloric intake. However, evidence shows that the only way to maintain weight loss is through regular physical activity.

Most importantly, physical activity, in addition to maintaining a healthy weight, reduces the risk of cardiovascular disease and diabetes. Physical activity also helps with:

1. reduce high blood pressure
2. reducing the risk of type 2 diabetes, heart attack, stroke,
3. reduction of joint pain and related disability,
4. reducing the risk of osteoporosis,
5. reducing the symptoms of depression and anxiety disorders.

How to exercise to make losing weight effective?

To maintain your optimal weight, exercise up to 150 minutes of moderate-intensity aerobic exercise, 75 minutes of high-intensity aerobic exercise, or an equivalent mixture of the two in a week. Strong scientific evidence shows that physical activity can help you maintain a healthy body weight for a very long time.

However, the exact amount of physical activity required for this is not the same for everyone as it varies greatly depending on individual predispositions. You may need more than the equivalent of 150 minutes of moderate-intensity exercise per week to maintain a healthy weight.

Also check: Training for fat reduction

What does moderate to high intensity exercise mean?

Moderate intensity of exercise This means: if your breathing and heart rate are noticeably faster when you are exercising, but you can still have a conversation, the conversation is probably moderately intense. Examples include:

1. fast walking,
2. light work in the yard (raking / sweeping leaves or using a lawn mower),
3. light snow removal,
4. active play with children,
5. cycling at a free pace.

High exercise intensity means: your heart rate is significantly elevated and you are breathing too hard and fast to talk. Examples include:

1. jogging / running,
2. skating / cycling at a fast pace,
3. cross-country skiing,
4. soccer, basketball,
5. skipping on a skipping rope.

Hydration is essential!

Nutritionists have been alarming for a long time that we should drink two liters of water a day. Therefore, do not start your day with a cup of coffee, but reach for a mineral glass with a slice of lemon or cucumber. What can you gain? Better memory and concentration, faster metabolism, oxygenation and cleansing of the body, as well as moisturized skin.

The mineral really gives you wings, suppresses your appetite and attention: it helps fight cellulite! Water should be drunk regularly, in small sips, not in too much. Preferably not during, but 10 minutes before and after a meal. As a diversion, it is worth having green tea, mint, lemon balm and chamomile in the kitchen cabinets. Also try Birch leaves or White mulberry leaves, from which you will make an infusion and support the weight loss process. It is worth including Acorn Coffee in your diet, which contains easily digestible starch that gives you a feeling of fullness for longer, which certainly supports slimming.