Long live. What is healthy weight loss?
Read some FAQs here.
You must eat and drink enough for weight loss in a healthy manner.
You eat enough and are healthy enough not to develop nutrient deficiencies
but ensure calorie restriction.
Also, it would help if you didn’t lose weight too quickly.
Losing weight too quickly is done at the expense of your muscle mass and increases
the risk of a shortage of vitamins, minerals, and other nutrients the body needs
It’s crucial to avoid putting too high of a standard
Research shows that a weight loss of 10 to 15% is realistic.
Suppose you weigh 80 pounds,
then a weight loss of 8 to 12 pounds is realistic to be able to maintain itself without
falling back or becoming even heavier.
What is a healthy weight?
You can use the body mass index to calculate if you have a healthy weight.
Your BMI should be between 18.5 and 24.9 if you are a healthy weight.
If your BMI is greater than 30 or less than 18.5, we recommend that you contact your doctor
or a dietician. Long-term professional advice is probably necessary to adjust your diet.
How many pounds can you lose in a week?
We tell you not to lose more than half a kilo to one kilo per week.
Faster weight loss means a risk of nutrient shortages and loss of muscle mass.
Also, you can suffer more bulimia attacks if you lose weight too quickly.
How to lose weight without a diet?
Without a diet, the most excellent way to lose weight is to first
become conscious of your existing eating habits.
A food journal can be used for this. Then, gradually,
you’ll alter your eating habits into a more long-term eating pattern.
“The best way to lose weight is to follow a diet
you can stick to,”
When you work on all the things that play a role in finding a healthy lifestyle,
it often gives the best results.
You’ll learn, for instance, how to control your eating,
make healthier choices and continue to motivate yourself by
setting realistic goals, for example.
An example of a diet program gives you practical inspiration and shows what
a healthy daily menu looks like. Exercise also aids in the burning of more calories.
Few people who exercise more also eat more.
This can guarantee that your weight remains constant.
So be very careful with your energy balance!
What is realistic?
There may be several reasons why losing weight with or without a diet is impossible.
It is possible that your weight no longer decreases,
but your body fat decreases.
When you do strength training, you gain muscle mass, which always happens.
Your body changes positively through exercise, but this is not always visible on the scale.
To get an accurate picture of your growth.
It is so important also to measure your waist and hips.
When you see the relationship between the two diminish, your progress.
A second important reason why weight loss is no longer possible with diet
is that you eat portions that are too small.
To put it another way, you eat more than you realize.
If you ask two people what a serving of peanut butter is for them,
their differences can be substantial.
Almost everyone makes such estimation errors.
Research shows that even dietitians were unable to estimate accurately
the number of calories in a specific serving
The third explanation is that you landed on a plateau.
If you have already lost a few pounds, you need less energy than before.
Then you have to eat less than now to lose weight.
The fourth reason is that your diet is not what you need.
This could be because you haven’t received anything for a while.
Enough essential nutrients or too little protein.
This can lead to the degradation of muscle mass and a slower metabolism.
Fortunately, exercise can help you keep your metabolism up to date.
Also, you can be busy eating a lot. It takes a lot of energy.
This makes you feel that you eat much less than others when this is not the case.
How does a low-carb diet work?
A low-carb diet, in which you eat little or no carbohydrates,
short-term weight loss method that is effective.
Carbohydrates hold more moisture than proteins or lipids, which helps explain why.
Thus, in the first period, you mainly lose water instead of fat.
Besides, it appears that the low-carb diet
does not work well over the long term, like any other diet.
As a result, most people fall back on their old weight or become even heavier.
That’s why we don’t recommend a low-carb diet.
Losing weight quickly with a diet is challenging to maintain. Moreover,
Your health could be harmed by it.
We tell you not to see weight loss as a quick solution. As mentioned above,
half a kilogram per week is realistic.
Do we get fat with carbs?
Research shows that carbohydrates do not make you fat.
You get fat mainly if you eat more calories than necessary.
This is just a simple calculation of how much you eat in a day and how much energy
your body consumes.
The bottom line will show if you have consumed more or less energy than is enough.
True, many people consume excessive amounts of sugar-rich foods such as chocolate
You do not grow fat necessarily because of sugar but because you eat it too quickly.
How can I lose belly fat?
Unfortunately, losing fat faster in some parts of the body is no way.
For example, if you train a lot in your triceps or abdomen,
it will not cause you to lose more fat there.
You can, of course, develop more muscle mass in specific areas through
training If you healthily lose weight.
At a specific moment, you will also burn belly fat. Unfortunately,
it takes longer for one person than another.
What diet pills do you recommend?
I am not in favor of diet pills because diet pills often contain a lot of caffeine.
Often they also (possibly) contain unhealthy substances.
Diet pills are not worth it. As was also mentioned earlier,
Learning to eat healthier and exercising more are the two critical
components of weight loss.
How important is protein in weight loss?
Protein is essential for weight loss because protein protects
your muscle mass during weight loss.
Proteins also provide a satiating feeling.
How much protein do I need if I want to lose weight?
The amount of protein you need when you lose weight depends, among other things,
on your physical activity or not and the type of sport you play.
We recommend that between 20% and 25% of your total energy intake be protein
during weight loss.
What are protein-rich recipes?
Cottage cheese, poultry, beef, tofu, and fish are all examples of protein-rich dishes.
Can I lose weight without exercising?
You can lose weight without exercise, for example, exercising more and eating less.
We recommend sports because it is also healthy for you.
You also burn extra calories with exercise.
What is the best diet?
The best diet to lose weight is one that you can maintain
and contributes to a healthier and more fit lifestyle.
So: a healthier diet, never overeating, enough exercise, enough rest,
and relaxation. It will ensure a steady reduction in weight, and the long term.
So what are the recipes for a healthy diet?
Healthy recipes do not exclude food products but contain the nutrients the body needs.
So there’s no such thing as a diet recipe. It’s the overall number of calories you take in.
How to stay motivated?
You courageously embark on another attempt to lose weight,
but after a few weeks, the first cracks in your motivation appear.
Recognizable? You’re not the only one. Motivation is a skill,
especially when it comes to your self-motivation.
You can learn to motivate yourself with happiness.
To stay motivated, the following skills, among others, play an essential role:
When planning, it is essential to think concretely about how you will
achieve the desired result and how you will behave about it.
More specifically, describe the desired behavior. With planning,
you can further structure the behavior.
It also gives you a better idea of what you are experiencing problems with.
Gain successful experiences
Another important aspect is to increase your self-confidence. Or, to be more explicit,
the belief that the behavior you do produces consequences.
A problematic word is also called self-efficacy.
It is crucial to start with small steps to achieve success.
This then increases self-efficacy and gives the necessary energy to continue.
Set small rules of conduct or behavioral goals and keep track of those goals.
Check and reward
What’s the best way to tell if you’re on the right track? To do this,
you regularly assess and analyze the evolution of your behavioral goals.
Have you achieved a behavioral goal? Then reward yourself with something fun.
Suppose things don’t go as you had hoped they would; it’s essential to know what the barriers are to your success.
Learning a new way of life can be challenging at first.,
you will often need to encourage yourself to do something different from what you are used to.
It costs energy and self-control. Also, stress and fatigue reduce your self-control.
Fortunately, there are a variety of methods for improving and maintaining self-control.
What are the right supplements to start with?
There are different supplements on the market to lose weight.
Many of them are not worth the money or are bad for health.
We, so, tell you not to use supplements to lose weight.