How to lose weight

Overview

A group of specialists analyzed the most commonly used ways to lose weight in a healthy way, without resorting to diets or unhealthy products.

Specialists' advice includes strategies to control hunger, strategies by which the calories consumed can be reduced to a minimum and which can contribute to rapid weight loss.

How to lose weight

In order to lose weight, one must reduce the number of calories from food and burn more calories through physical activity.

For example, if a person accumulates following the diet 1800 calories and burns 500 every day, he will lose approximately one kilogram per month (1500-(1800-500)=200 calories per day).

How to lose weight fast but healthy

To lose weight quickly, it is assumed that it is enough to respect a few basic principles 1. A specific, measurable, approachable, realistic, and temporal (time-bound)

SMART goal will be established regarding weight loss. A person can set a goal as follows:

- Specific - I want to lose weight by the end of this year - Measurable - I want to lose 7 kilos - Affordable - there are the necessary means and the health condition allows losing the extra kilos. On the other hand. A person's weight can decrease by 7 kilograms until the end of the year, provided that he loses between half a kilogram and 1.5 kilograms per week. - Realistic

the person involved is willing to make the effort to lose weight. Losing weight is not the easiest thing to do and it will require many sacrifices. Anyone who wants to do this must change their lifestyle, habits, diet, and exercise.

- Temporal - if a person weighs 70 kilograms and wants to lose 15 kilograms in a month, because he wants to participate in a special event, then this is not possible (and not healthy). A reasonable and achievable objective must be established. 2. The approach that will be followed for weight loss

will be chosen the way in which the whole process will be treated.

3. The number of calories will be noted consumed daily. In order to lose weight quickly, a person must know exactly how many calories he consumes every day (in order to lose weight in the proposed period of time).

Before starting any diet, a food diary will be kept for a week and an average of the calories consumed each day will be made. It is important to analyze eating habits and take measures to improve them and to record the number of calories burned through physical activities.

4. The number of calories will be determined needed to lose weight quickly. The loss of the number of kilograms will depend on the average difference between the number of kilograms accumulated and those burned. Weight loss will occur when more calories are burned than consumed.

In simple terms, approximately half a kilogram of fat is equal to 3500 calories. If you want to lose half a kilogram of fat per week, you will consume 500 fewer calories each day than what a person needs.

In general, it is recommended not to lose more than half a kilogram per week and the number of daily calories should not be less than 1000 calories per day. If a person consumes around 3000 calories per day, and his energy needs are covered by 2000 calories, there will be an excess of 1000 calories that will lead to weight gain.

To begin with, the dietary intake must be reduced to 2000 calories, in order to maintain the energy balance, without gaining weight. When a person wants to lose weight quickly, he will consume just under 2000 calories per day. In order to reach a decrease of 350 grams of fat per week, the daily calories will not exceed the value of 1500.

When a person aims to lose weight faster (more than 350 grams per week), he will reduce the daily intake of calories, but the total value will not be lower than 1000 calories, as this would be unhealthy.