How to lose weight fast naturally and permanently Part 1

How to lose weight fast naturally and permanently /easy way

WayOne

Eat healthy eating habits

The best way to lose weight and maintain it is to continue eating low-calorie eating habits. It is a good idea to exercise daily to burn calories and keep your heart strong. If you want to lose weight in a short time, there are several ways to help you achieve your goal.

• One

Find a way to replace your favorite high-calorie food. There are many delicious foods that are low in fat, sugar and calories. If you eat such healthy foods instead of eating high-calorie processed foods and drinks, you will be able to lose weight in less time . [One]

It is also good to be vegetarian for a few days a week. Instead of meat, eat foods rich in nutrition, such as beans, tofu, and lentils. It will have a lot less calories and a healthy diet.

For dessert, eat fresh fruit instead of processed foods such as cakes and cookies.

Eat healthy snacks that are low in fat and calories rather than in the main beak of potato chips or candies. Let's eat grapes and string cheese together, put peanut butter on crackers, slice the peppers and put them in hummus (chicken pesto).

Sprinkle with vinegar or lemon juice instead of salad dressing on the market.

When cooking, add a tablespoon of olive oil instead of butter. The calories are similar, but olive oil is a much healthier type of fat.

• TWO

In the mart, don't go to the corner with high-calorie foods. Even if you go to a mart, it's best to only go around the corner where fresh food is located, but if you have to stop by other corners, you should avoid places with foods like sweets or soda. If you don't see it, your desire to buy will also decrease. [2]

You can't eat your favorite food at all, but don't stack up too much at home. If you see it, you will want to eat more. Eat healthy, high-calorie foods only when you need to change your mood.

• THREE

Stop drinking sugary drinks. Drinks with a lot of sugar are often high-calorie, which threatens your diet. It is best to cut off altogether. Replace carbonated drinks, sugary tea, coffee, and juice with water, non-sweet tea, coffee, or sparkling water. [3]

Drinking water or sugar-free tea instead of carbonated beverages, coffee, alcohol, juice, or milk can save you hundreds of calories a day.

• FOUR

Eat a lot of food that feels full. In general, foods that are high in protein, fat, and fiber can make you feel fuller and faster. It is also good to eat foods that help suppress appetite and maintain blood sugar. Foods that last a long time are full. [4]

Low carb (non-starchy) vegetables

fish

meat

Nuts and seeds

Legumes or legumes

grape

Oatmeal (oat)

Apple

egg

ginger

Green vegetables

• FIVE

Calculate the total calories you can eat during your diet. First, you need to find out the basic metabolic rate (BMR) that shows how many calories you need to survive. Then, on the Internet, start a workout with the goal of reducing 1000 calories per kg for a week by looking for a calorie calculator that tells you the calories burned for each workout. [5]

The method for calculating the basal metabolic rate is as follows. Basic Metabolism (BMR)=(10 x my weight kg) + (6.25 x my height cm)-(5 x my age)-161

Find out how many calories you burn per workout using this calculator. 

LINK

https://caloriecontrol.org/healthy-weight-tool-kit/get-moving-calculator/ .

Use this calculator to find out the calories you need to consume. 

There are also many apps that help you count calories.

Warning: Eat more than 1,200 calories a day, unless prescribed by your doctor. Eating less than 1,200 calories per day is dangerous for your health.

• SIX

Make a diet journal . Record everything you eat every day, such as meals and snack drinks. Writing a diet journal is very helpful in your diet because you become aware of what you eat and how much you eat every day. [6]

It is good to record directly in the diary or use a diet app. It is much easier to record using an app that provides food-specific nutrition information by simply entering the food name, such as a calorie counter.

Don't forget to keep track of what goes into food or beverages, such as salad dressings, Java chips or whipped cream.

• SEVEN

Eat regular meals every 2-4 hours. Simply skipping meals is not a good idea, and it can interfere with your diet. If you don't consume food for too long, your energy source will disappear, making you tired and less active. In addition, the body has to make energy quickly, which naturally leads to high blood sugar and high calorie food. So don't starve and eat nutritious foods often. [7]

If you eat regularly or eat snacks, your blood sugar will remain stable, so you will rarely feel hungry.

• EIGHT

Make a diet consisting of lean protein and low-carb vegetables. Fill half your meals with low-carb vegetables, 1/4 with non-greasy protein, and the other 1/4 with whole grains or carbohydrate-rich vegetables. You can also add healthy fats such as olive oil, avocados, and fatty fish. For snacks, eat fruits, nuts, seeds, and chopped vegetables. [8]

If you find it difficult to prepare a diet like this, you may want to ask a nutritionist for help and consult your target calories, dietary needs, and improvements. You will come up with a diet plan that works for you.

Reduce the amount you eat to reduce calories. You don't have to quit your favorite food to lose weight at all. In the same vein, a healthy diet cannot be eaten as much as you like. To objectively measure how much I eat, weigh the food or make a dedicated spoon to eat it. Also, even if the same amount of food is eaten in a small bowl or dish, it may feel more like eating more than it actually is. [9]

If you prepare a certain amount of food in a container or zipper bag in advance, it is much easier to measure how much I eat.

Tip: Eating foods with a strong taste can help you eat less. For example, dark chocolate or dark beer has a stronger taste and aroma than ordinary chocolate or beer, so it is difficult to eat quickly, so even a small amount can easily feel satisfied.

• TEN

Let's figure out what kind of food is being pulled and how to plan accordingly. 

Everyone has a special time when food is pulled, so you don't have to feel too guilty about the desire itself. Think carefully about which foods you pull in, under what 

circumstances, at what times, and when you feel. And think about how to avoid this situation as much as possible and try not to fall into my temptation. [10]

If you go to a movie theater, there will be special situations like popcorn, or candy pulling in the middle of your job. To overcome this temptation, you have to replace those foods with a diet that fits your diet. For example, buy healthy, low-calorie popcorn before you go to the cinema, and eat a piece of dark chocolate instead of candy when the candy is pulled at work.

Tip: You don't have to cut all of your favorite foods completely. But at least count calories and eat it intentionally.

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