If you burn more calories than your body needs and you don’t burn extra calories by exercising, you gain weight. If a person consumes too many calories, these calories are stored as body fat.
Each person has a BMR (basal metabolic rate). This is the amount of calories you need before exercising. It is based on a person’s age and weight. The heavier the person, the higher the BMR. These calories are necessary for the body to function properly, such as blood flow, heart beating, and breathing. A person needs additional calories if he is physically active.
When trying to lose weight, it is generally advisable to run out of calories. If you want to start your weight loss journey, here are some tips that can help you.
It is important to make sure that each diet is nutritionally balanced. The guide to this is to make sure that half of your plate is fruit and vegetables, carbohydrates and protein in each meal.
for example. -A balanced breakfast of low-fat milk (protein), berries, bananas (fruits) and oatmeal (carbohydrates) made from seeds.
When trying to lose weight, it is important to consider potion control. It is useful to discuss the parts of carbohydrates you eat throughout the day, such as bread, pasta, rice and potatoes. It’s also important to check the size of the protein portion you eat to make sure it’s appropriate. Reduce saturated fat
Saturated fats are found in foods such as meat, whole milk, butter, yogurt, cookies, cakes and other processed products. It is important to reduce these amounts in the diet. This can be done by choosing a low-fat dairy product, such as low-fat milk, or by purchasing a finer meat cut to cut the visible fat.
Snacks often come from foods high in calories, sugar, and fat, such as candy bars, packets of potato chips, or just a handful of cookies. Snacks are a great opportunity to add nutrients to your diet. Eat carefully foods such as carrot sticks, unsalted nuts, yogurt, and low-fat hamas with fruits.
Start cooking and plan ahead
You can control what you add by making your own meals. If you have limited time, why not try group cooking in advance? Choose frozen vegetables that have been cut and canned foods such as tuna. If you work from home, you can prepare your meal the day before work.
People can often think of hunger as thirst. Maintaining hydration is important as it can help with energy levels, mood, weight loss and contribute to healthy skin. We recommend at least 2 liters of water per day. Increase exercise
Exercise is important to your overall health, well-being, and your weight loss journey. We recommend aiming for 150 minutes of aerobic exercise per week and two strength and conditioning sessions. For more information on what is considered strength & conditioning or muscle strengthening, check out this interesting blog on physiotherapy services.
Reduce consumption of highly processed foods
Processed foods are often high in calories, saturated fats, salt and sugar. It is important to reduce processed foods in the diet as much as possible and aim for foods without labels or long ingredient lists. It may be helpful to learn to read food labels to ensure that you make a healthier food choice. SafeFood has great information here.
It is important to consider the amount of alcohol you consume. Many alcoholic beverages contain large amounts of calories, and a 2010 study found that people generally do not eat healthy on the day they consume alcohol.
In short, remember that when trying to lose weight, everyone starts from a different perspective. Select one or two points to start with and use the SMART goals approach as described below. The best and most sustainable way to lose weight is to gradually change your diet.
Make your goals smart:
Specifically, write down your specific goals. “I want to eat more fruits.”
Measurable: Quantity and frequency: 3 fruits per day
Available-Make sure your goals are achievable-Can you eat 3 fruits a day?
Realistic-Make sure your goals are realistic-what can you do to eat three fruits a day?
Specific time: Set the target time frame: p. Example: 1 month