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How to lose 15 kg healthily? How to start losing weight? Is it enough to make changes to the diet to lose 15 kg? Which of the popular diets should you choose? How to prevent the yo-yo effect? The question is answered by the drug. Anna Mitschke.
How to lose 15 kg healthily?
Hello, I have a question about how to lose 15 kilograms in a healthy way. I am now 27 years old and my BMI is well above the norm. I know I need to lose weight to bring my weight to the right level and not have problems. I figured out that just fifteen kilos less would make me have BMI is normal, admittedly the upper one, but it is the first step. However, I wonder how to approach it and how to lose 15 kg in a healthy way?
I know it’s a lot, but I’d like to be smart about it and not struggle with a quick return to a higher weight. I have already taken the first steps to lose 15 kg. I quit sweetened drinks and most sweets or unhealthy snacks. So far, however, I do not see any significant results. I would like to put on a sensible diet, but I am afraid that thanks to the popular ones I will not lose 15 kg, but I will get the yo-yo effect. I also wonder if you can lose 15 kg by just changing your diet? Will it be advisable to include physical activity? If so, how much should I exercise to lose 15 kg?
The doctor explains how to healthily lose 15 kg
Permanent weight loss requires a lifetime of changing eating habits. Especially in the beginning, it can take a lot of effort and sacrifice from patients. However, when health and well-being are the price, this challenge is worth taking up. You need to approach healthy weight loss. It should not be a temporary change, but a permanent shift to healthy lifestyle.
At the beginning of the road you should have a plan that we will stick to. Before going on a diet, it is worth going to a doctor’s appointment to check your health. If we have such an opportunity, let’s take the advice of a dietitian who will create a balanced diet. The menu should be individually adapted. When choosing a diet, information on culinary preferences, current health, concomitant diseases or chronic medications is important. A drastic reduction in meals can make us feel hungry and irritable. Gradual introducing healthy habits is definitely a better solution.
Our goals should be achievable. Optimal weight loss rate is 0,5-1 kg per week. It requires a reduction of the calorific value of the consumed food by 500-1000 kcal per day from the body’s needs. Meals should be regular, varied and balanced. Adequate hydration should not be forgotten. You should mainly use water. It is worth replacing high-calorie products with low-calorie ones, e.g. when composing a salad, add natural yoghurt instead of mayonnaise. The consumption of fatty meats such as pork, duck should be limited in favor of fish such as cod, trout, salmon and lean meat such as chicken, turkey.
We should say goodbye to unhealthy snacks such as sticks, crackers, sweets. Sweet drinks should be set aside. Wheat products should be replaced with whole grains, which are a rich source of fiber. Fiber ensures a long-lasting feeling of fullness. The way you prepare your food is important. Let’s try to prepare steamed meals instead of frying them in a pan. A healthy diet should go hand in hand with increasing physical activity, which is adapted to our abilities.
— Lek. Anna Mitchke
The editorial board recommends:
- Seven important changes you’ll notice when you lose 20 kg
- Do you want to lose weight? This is the best time to start your diet
- «My patients are diet veterans, they don’t think they will lose weight. And yet it succeeds »
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