Losing weight and living a healthy lifestyle will make you feel better on the inside, it will look better on the outside and will provide you with an important advantage to avoid heart attacks, cancer, stroke and high blood pressure.
There are many steps you can take to establish a healthier relationship with food and achieve lasting success in losing weight.
Here are 11 tips on how to lose 15 pounds in a month:
Reduce saturated and trans fat in your diet.
A diet high in fat can lead to weight gain. More importantly, many nutritionists recommend reducing saturated fat first (the type of fat found primarily in meats, eggs, and dairy products) and trans fats (which are formed when manufacturers turn liquid oils into solid fats) ).
These bad guys have been associated with stroke and heart disease. In a 2012 study, the researchers compared low-fat diets with normal diets and found that low-fat foods helped people lose 3.5 pounds, reduce their body mass index and trim their waists (one).
Foods rich in fiber
There are two types of fiber: soluble, which helps eliminate fat and reduces LDL cholesterol, and insoluble, which helps the food pass through your digestive system. Thanks to soluble fiber, fats and sugars enter the bloodstream at a slower rate, which provides a constant supply of energy.
Study after study demonstrates that high-fiber foods not only help reduce the risk of cancer, irritable bowel syndrome, diverticulosis, constipation, heart attack, diabetes and high blood pressure, but also keep it full and help you reduce the calories you eat daily (two).
Each fruit, grain, seed, bean and vegetable has some fiber. That's why eating whole foods is so much healthier They simply consume juice, which contains only minerals, vitamins and calories. In addition, high-fiber foods help satiate hunger for longer, which makes it less likely that you will get bad snacks for you later.
Drink more water
Drinking a lot of water suppresses your appetite and helps increase your metabolism. In addition, increasing your water intake can help avoid kidney stones. According to a study conducted in 2010 in the Department of Human Nutrition, Virginia, USA. In the US, overweight people who consumed two cups of water before a meal lost more weight and reduced their caloric intake than those who did not drink water before eating (3).
Law of salt intake.
Reducing the amount of salt can help you lose water weight quickly, especially when combined with an increase in daily water consumption.
Learn to cook without oil.
All vegetable oils, including coconut oil and olive oil, are 100 percent fat. For this reason, alone, you should avoid oils derived from plant foods to lose and maintain weight loss.
Without dried fruits
The dried fruit is a fruit that has been removed almost all water content by drying techniques. Due to the fact that water is almost completely removed from dried fruits, all calories and sugar come in a much smaller package. Common dried fruits contain between 38 and 66 percent of sugar, and excessive consumption of them can contribute to weight gain.
Physical exercise supports weight loss.
By losing weight, increased physical activity increases the amount of calories your body uses to produce energy or "burn".
Running, running, pedaling and jogging are the main types of physical exercises that promote faster weight loss. For example, walking at an energy speed of 3.5 mph burns more than 250 calories while running increases the calorie burn of an additional 200 calories. Finally, practicing physical exercise builds muscle tissue, which burns calories even at rest.
Avoid artificial sweeteners.
Many people replace sugar with artificial sweeteners in the belief that this will reduce their total caloric intake and cause weight loss. However, soft drinks made with artificial sweeteners do not really help people lose weight and may even be a major cause of the problem of obesity because artificial sweeteners can keep sweet food cravings and increase appetite.
This could be because the body increases the secretion of insulin (a hormone produced by the pancreas) in anticipation that sugar will be produced in the blood. When this does not happen, the blood sugar decreases and hunger increases.
Do not eat after 6 pm
Do not eat after 6 p.m. Weight loss is important. Most people eat a large dinner and then eat sandwiches with salty or sweet foods (which will increase total caloric intake) at night while playing computer games or watching television. In addition, preparing to sleep on a full stomach may decrease the quality of your sleep, since the body is simultaneously using energy to digest food while it is turned off to rest.
Eat more slowly
Many studies have concluded that eating more slowly can help you lose weight and feel fuller. The speed of eating affects the effectiveness of an intestinal hormone responsible for communicating to the brain that you have had enough. In a study conducted in 2011 by the Department of Preventive Medicine and Public Health, Japan analyzed the weight changes of 529 men over a period of 8 years. The study participants who were described as fast eaters obtained more than double that of the slow eaters (4).
Go to bed earlier
Sleeping more than 8.5 hours and less than 6.5 hours of sleep is associated with higher body fat. A study conducted in 2015 at the University of California, Berkeley, EE. UU He established that every minute after, the participants went to sleep, their scores on the body mass index increased by 0.035 for 6 years. Basically, this means that for each subsequent hour that someone went to bed, he gained 2.1 body mass index points (5).
Tip – Like all habits, if you sleep early for 30 consecutive days, it will become part of your routine. Over time, you will discover that you will not have to force yourself to go to sleep earlier.
Do you have any useful advice to lose weight? Share your experience in the comments section below.
How to lose 15 pounds in a month with a healthy lifestyle, Source: https://www.yourhealthremedy.com/health-tips/lose-15-pounds-month/
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