Answer the question: what healthy, positive action can people take to reduce their weight gain?
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Do you often feel a lack of confidence in the crowd because of your weight? Although many different solutions have been applied, this situation has not improved even if the weight has increased in an uncontrolled way, making you always depressed. Don’t worry, the current reality is that many people face the same situation and have successfully implemented effective weight loss by a scientific method that combines a proper diet and appropriate exercise.
The principles cannot be remembered when building weight-loss diets
Losing weight is a long process, requiring perseverance and persistence of practitioners. Losing weight will not be possible for those who are in a hurry. Building a reasonable, long-term diet is crucial to losing weight, however, before going into this process, you need to remember and adhere to some basic principles, necessary.
Do not cut off beneficial foods, especially protein, good fats, and green vegetables
Losing diet balance is simply a process of cutting down on the number of calories you eat in your food source. However, it does not mean that you completely remove all nutrients, especially foods that are beneficial for weight loss. For people who have a hard place to lose weight, what you need to do is cut down on carbohydrates (starch, sugar), instead add protein and good fats, as well as vitamins and minerals, which are fruits and vegetables.
Each of your meals should include a source of protein, a source of fat and a source of vegetables with low carbohydrate (carb).
The protein
Having a role in helping maintain muscle activity, protein is important for muscle groups in the body, so reducing food intake, reducing food, but absolutely not cutting down on protein.
Protein-rich foods that you should supplement your weight-loss diet
Meat: Beef, chicken, pork, lamb, etc.
Fish and seafood: Salmon, salmon, shrimp, etc.
Eggs: Whole eggs with the whole yolk are best.
The importance of eating a lot of protein to lose weight is undeniable. This has been shown to boost metabolism from 80 to 100 calories per day.
A diet high in protein can also reduce appetite and thoughts obsessively about food by about 60%, reduce the desire to eat at midnight and make you so full that you will automatically eat less than 441 calories a day. Only by adding protein to your diet can you lose weight safely and effectively!
Good fat
Don’t be afraid to eat fat that will make you gain weight. The truth is that if you try to eat low-carb and want to avoid low-fat, this is not a diet of weight loss at all. This will make you very pitiful and make sure your weight loss plan goes bankrupt quickly. Instead, add to your menu good fats such as olive oil, coconut oil, avocado, nuts (almonds, walnuts, …), …
Good fat will help you feel fuller longer, provide energy for your brain as well as your body to function, you will feel happier because there is no pressure when eating too strict. Therefore, supplementing fat is the key to successful weight loss!
Vegetables with low carbohydrates
You heard that carbohydrate (carb) is the leading enemy of weight loss? That’s only true when you don’t know the vegetables as Broccoli,Spinach,Tomato,Kale,Cabbage,Cucumber.
Because there are very few carbs, you can eat a large amount of these vegetables without worrying about the amount of carb consumed each day in excess of 20-50g. A diet with lots of fruits and vegetables helps your body be provided with the necessary vitamins and minerals, making you feel more energetic and healthier.
Lose weight by calculating calories in a day
When calculating calories in a day needed to load into the body, if you are in need of weight loss, you certainly cannot ignore the formula for calculating BMR. BMR is the abbreviation for Basal Metabolic Rate – the basic metabolic rate. This is the number of calories needed by the body to perform daily activities.
With BMR calculation formula given by nutrition experts and widely applied today:
Men: BMR = 66 + (13.7 x kg) + (5 x cm) – (6.8 x age)
Women: BMR = 655 + (9.6 x kg) + (1.8 x cm) – (4.7 x age)
Now your weight loss will be simpler than ever, you can completely lose weight at home without resorting to any nutrition center.
Calculation of the BMR index, help determine the appropriate amount of calories to load into the body to maintain weight. Depending on your goal of weight gain/weight gain/loss, you can adjust the calories accordingly. For example, when there is a need to lose weight, in the case of BMR = 1567 calories, you will develop a weight-loss diet with nutrient content of fewer than 1567 calories. A small note when calculating BMR, when the BMR results are obtained, you need to multiply that result with the activity levels of the body according to the given formula to give the most accurate figure for the body.
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Make a healthy, safe weight-loss diet
Rapid weight loss is always anyone’s wish when implementing a weight loss process. However, many cases fall into the situation of deep blood pressure/fainting due to the sudden shortage of calories, the body has not enough time to adapt. Therefore, a healthy diet to lose weight even though it is difficult to lose weight, the amount of calories cut should remain in principle at 10% to 20% of total normal calories so as not to affect health.
As such, my article also helps you understand part of the question what healthy, positive action can people take to reduce their weight gain?. If you have additional comments, please comment below so we can develop more. Thank you for reading.
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