Healthy weight loss means you eat and drink enough. You eat enough and healthy not to develop nutrient deficiency, but provide caloric restriction. In addition, it is important not to lose weight too quickly.
Losing weight too quickly is at the expense of your muscle mass and increases the risk of a shortage of vitamins, minerals and other nutrients that the body needs.
In addition, it is important not to raise the bar too high. Research shows that a weight loss of 10-15% is realistic. Suppose he weighs 80 kilograms, a weight loss of 8 to 12 kilos is realistic to be able to stay without regressing or becoming heavier.
What is a healthy weight?
You can use the body mass index to calculate if you have a healthy weight. A healthy weight means your BMI is between 18.5 and 24.9. If your BMI is greater than 30 or less than 18.5, we recommend that you contact your doctor or dietitian. You will probably need long-term professional advice to adjust your diet.
How many pounds can you lose in a week?
We recommend that you do not lose more than half a kilo to one kilogram a week. A faster weight loss involves a risk of lack of nutrients and loss of muscle mass. In addition, you may also suffer more frenzy if you lose weight too quickly.
How can I lose weight without dieting?
Losing weight without dieting works best when you become aware of your current eating habits. This can be done with the help of a food diary. Then, step by step, you will transform your eating behavior into a healthier diet that you can maintain.
"The best diet to lose weight is a diet that you can maintain."
When you work on all things that play a role in the development of a healthy lifestyle, this often gives the best results.
This means that you will learn, for example, not to overeat, to make healthier decisions and to continue to motivate, for example by setting realistic goals. An example of a feeding program gives you practical inspiration and shows what a balanced daily menu looks like. Plus, exercise helps you burn extra calories.
Note: Many people who do more exercise also eat more. This can guarantee that you maintain the same weight. So, be very careful with your energy balance!
What is realistic?
Losing weight quickly with a diet is difficult to maintain. In addition, it can also affect your health. That's why we recommend you do not consider weight loss a quick fix. As stated earlier, half a kilogram a week is realistic.
There can be many reasons why it is impossible to lose weight with or without a diet. Your weight can not decrease, but your body fat can decrease. This happens regularly in people who do bodybuilding: after all, you develop muscle mass.
Your body changes positively during exercise, but it is not always visible on the scale. To get a good idea of your progress, it is also important to measure your waist and hips. When you see that the relationship between the two is getting smaller, you are progressing.
A second important reason why it is no longer possible to lose weight is that you underestimate the size of your portions. In other words: you eat more than you think. If you ask two people to tell you how much peanut butter they represent, there may be a big difference between them.
Almost everyone makes such estimation errors. Research shows that even dieticians were not able to correctly estimate the amount of calories in a given serving.
The third explanation is that you have landed on a plateau. If you have already lost a few pounds, you simply need less energy than before. You will need to eat less than what you are doing now to lose weight.
The fourth reason is that your diet is not what you need. This may be because you have not received enough essential nutrients or too little protein for a long time. This can lead to a collapse of muscle mass and a slowing of the metabolism. Fortunately, exercise can help keep your metabolism up to date.
In addition, 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 you do not do it.
How does a low carb diet work?
A low carb diet, in which you eat little or almost no carbohydrates, acts in the short term to lose weight. This is mainly because carbohydrates retain more moisture than proteins or fats. So, in the first period, you mainly lose water instead of fat.
In addition, it seems that the low carbohydrate diet, like all other diets, does not work well in the long run. Most people are gaining weight or getting heavier. That's why we do not recommend low carb diets.
Do you get fat with carbs?
Research shows that carbohydrates do not make you fat. You get fat, especially if you consume more calories than you need. This is just a simple calculation of what you eat in a day and what your body uses in energy. The end result will show if you have eaten more or less energy than you need.
It is true that many people easily eat too much sugar-rich products like chocolate and cookies. Not necessarily fattened with sugar, but because you eat it too fast.
How can I lose my abdominal fat?
Unfortunately, there is no way to lose fat faster in certain parts of the body. If you train a lot of triceps or abdomen, you will not lose fat here. Of course, you can develop more muscle mass in specific places during training.
If you lose weight in a healthy way, you will also burn the abdominal fat at some point. Unfortunately, it takes more time for one person than for another.
What weight loss pills do you recommend?
I am not in favor of weight loss pills because weight loss pills often contain a lot of caffeine. Often, they also contain (possibly) unhealthy substances. Diet pills are just not worth it. As mentioned earlier, losing weight mainly involves learning to eat healthier and exercise more.
How important are proteins in weight loss?
Protein is important for weight loss because it protects your muscle mass when you lose weight. In addition, the proteins provide a feeling of satiety.
How much protein do I need to lose weight?
The amount of protein you need to lose weight depends on your physical activity and the type of sport you do.
We recommend that 20% to 25% of your total energy consumption be in the form of protein during weight loss.
What are the high protein recipes?
Recipes rich in protein include, for example, cottage cheese, chicken, meat, tofu and fish.
Can I lose weight without exercising?
You can certainly lose weight without exercising, for example by doing more and eating less. We recommend the sport because it is also healthy for you. You can also burn extra calories with exercise.
What is the best diet?
The best diet for losing weight is a diet that you can maintain and contribute to a healthier and fit lifestyle. Therefore: eat healthier, never overeat, get enough exercise, enough rest and relaxation. This will ensure consistent and long-term weight reduction.
What are the recipes for healthy eating?
Healthy recipes do not exclude food products, but contain the nutrients the body needs. Dietetic recipes do not exist. This is the total amount of calories you eat.
How to stay motivated?
You start with all your courage in a new attempt to lose weight, but after a few weeks, your motivation begins to dissipate. Recognizable? You are not alone.
Motivation is an art, especially when it comes to yourself. You can learn to motivate yourself with happiness. To stay motivated, the following skills, among others, play an important role:
Plan
When planning, it is important to think specifically about how you will achieve the desired outcome and how you will behave in this regard. Specifically, describe the desired behavior. With planning, you can better structure the behavior. It also gives you a better idea of your problems.
Acquire success stories
Another important aspect is to increase your self-confidence. Or even more specific: the feeling that the displayed behavior leads to results. With a difficult word, we also talk about self-efficacy. It is important to start with small steps to succeed. This increases personal efficiency and provides the energy needed to continue.
Set small rules of conduct or behavioral goals and follow their evolution.
Evaluate and reward
How do you know if you are heading in the right direction? To do this, he regularly evaluates and analyzes the evolution of his behavioral objectives. Have you achieved a behavioral goal? So reward yourself with something fun. If this does not happen as you wish, it is important to determine which barriers hinder your success.
Increase self-control
At first, when you learn a new way of life, you will have to be encouraged to do something different from what you are used to. It costs energy and self-control. In addition, stress and fatigue can also reduce your self-control. Fortunately, there are different ways to increase and maintain your self-control.
What are the good supplements to start?
There are several supplements on the market to lose weight. Many of them are not worth it or are harmful to health. Therefore, we do not recommend the use of weight loss supplements.
What Is Healthy Weight Loss Read Some FAQ Here | What Is Healthy Weight Loss | Healthy Weight Loss | Weight | Loss | lose |
Losing weight too quickly is at the expense of your muscle mass and increases the risk of a shortage of vitamins, minerals and other nutrients that the body needs.
In addition, it is important not to raise the bar too high. Research shows that a weight loss of 10-15% is realistic. Suppose he weighs 80 kilograms, a weight loss of 8 to 12 kilos is realistic to be able to stay without regressing or becoming heavier.
What is a healthy weight?
You can use the body mass index to calculate if you have a healthy weight. A healthy weight means your BMI is between 18.5 and 24.9. If your BMI is greater than 30 or less than 18.5, we recommend that you contact your doctor or dietitian. You will probably need long-term professional advice to adjust your diet.
How many pounds can you lose in a week?
We recommend that you do not lose more than half a kilo to one kilogram a week. A faster weight loss involves a risk of lack of nutrients and loss of muscle mass. In addition, you may also suffer more frenzy if you lose weight too quickly.
How can I lose weight without dieting?
Losing weight without dieting works best when you become aware of your current eating habits. This can be done with the help of a food diary. Then, step by step, you will transform your eating behavior into a healthier diet that you can maintain.
"The best diet to lose weight is a diet that you can maintain."
When you work on all things that play a role in the development of a healthy lifestyle, this often gives the best results.
This means that you will learn, for example, not to overeat, to make healthier decisions and to continue to motivate, for example by setting realistic goals. An example of a feeding program gives you practical inspiration and shows what a balanced daily menu looks like. Plus, exercise helps you burn extra calories.
Note: Many people who do more exercise also eat more. This can guarantee that you maintain the same weight. So, be very careful with your energy balance!
What is realistic?
Losing weight quickly with a diet is difficult to maintain. In addition, it can also affect your health. That's why we recommend you do not consider weight loss a quick fix. As stated earlier, half a kilogram a week is realistic.
There can be many reasons why it is impossible to lose weight with or without a diet. Your weight can not decrease, but your body fat can decrease. This happens regularly in people who do bodybuilding: after all, you develop muscle mass.
Your body changes positively during exercise, but it is not always visible on the scale. To get a good idea of your progress, it is also important to measure your waist and hips. When you see that the relationship between the two is getting smaller, you are progressing.
A second important reason why it is no longer possible to lose weight is that you underestimate the size of your portions. In other words: you eat more than you think. If you ask two people to tell you how much peanut butter they represent, there may be a big difference between them.
Almost everyone makes such estimation errors. Research shows that even dieticians were not able to correctly estimate the amount of calories in a given serving.
The third explanation is that you have landed on a plateau. If you have already lost a few pounds, you simply need less energy than before. You will need to eat less than what you are doing now to lose weight.
The fourth reason is that your diet is not what you need. This may be because you have not received enough essential nutrients or too little protein for a long time. This can lead to a collapse of muscle mass and a slowing of the metabolism. Fortunately, exercise can help keep your metabolism up to date.
In addition, 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 you do not do it.
How does a low carb diet work?
A low carb diet, in which you eat little or almost no carbohydrates, acts in the short term to lose weight. This is mainly because carbohydrates retain more moisture than proteins or fats. So, in the first period, you mainly lose water instead of fat.
In addition, it seems that the low carbohydrate diet, like all other diets, does not work well in the long run. Most people are gaining weight or getting heavier. That's why we do not recommend low carb diets.
Do you get fat with carbs?
Research shows that carbohydrates do not make you fat. You get fat, especially if you consume more calories than you need. This is just a simple calculation of what you eat in a day and what your body uses in energy. The end result will show if you have eaten more or less energy than you need.
It is true that many people easily eat too much sugar-rich products like chocolate and cookies. Not necessarily fattened with sugar, but because you eat it too fast.
How can I lose my abdominal fat?
Unfortunately, there is no way to lose fat faster in certain parts of the body. If you train a lot of triceps or abdomen, you will not lose fat here. Of course, you can develop more muscle mass in specific places during training.
If you lose weight in a healthy way, you will also burn the abdominal fat at some point. Unfortunately, it takes more time for one person than for another.
What weight loss pills do you recommend?
I am not in favor of weight loss pills because weight loss pills often contain a lot of caffeine. Often, they also contain (possibly) unhealthy substances. Diet pills are just not worth it. As mentioned earlier, losing weight mainly involves learning to eat healthier and exercise more.
How important are proteins in weight loss?
Protein is important for weight loss because it protects your muscle mass when you lose weight. In addition, the proteins provide a feeling of satiety.
How much protein do I need to lose weight?
The amount of protein you need to lose weight depends on your physical activity and the type of sport you do.
We recommend that 20% to 25% of your total energy consumption be in the form of protein during weight loss.
What are the high protein recipes?
Recipes rich in protein include, for example, cottage cheese, chicken, meat, tofu and fish.
Can I lose weight without exercising?
You can certainly lose weight without exercising, for example by doing more and eating less. We recommend the sport because it is also healthy for you. You can also burn extra calories with exercise.
What is the best diet?
The best diet for losing weight is a diet that you can maintain and contribute to a healthier and fit lifestyle. Therefore: eat healthier, never overeat, get enough exercise, enough rest and relaxation. This will ensure consistent and long-term weight reduction.
What are the recipes for healthy eating?
Healthy recipes do not exclude food products, but contain the nutrients the body needs. Dietetic recipes do not exist. This is the total amount of calories you eat.
How to stay motivated?
You start with all your courage in a new attempt to lose weight, but after a few weeks, your motivation begins to dissipate. Recognizable? You are not alone.
Motivation is an art, especially when it comes to yourself. You can learn to motivate yourself with happiness. To stay motivated, the following skills, among others, play an important role:
Plan
When planning, it is important to think specifically about how you will achieve the desired outcome and how you will behave in this regard. Specifically, describe the desired behavior. With planning, you can better structure the behavior. It also gives you a better idea of your problems.
Acquire success stories
Another important aspect is to increase your self-confidence. Or even more specific: the feeling that the displayed behavior leads to results. With a difficult word, we also talk about self-efficacy. It is important to start with small steps to succeed. This increases personal efficiency and provides the energy needed to continue.
Set small rules of conduct or behavioral goals and follow their evolution.
Evaluate and reward
How do you know if you are heading in the right direction? To do this, he regularly evaluates and analyzes the evolution of his behavioral objectives. Have you achieved a behavioral goal? So reward yourself with something fun. If this does not happen as you wish, it is important to determine which barriers hinder your success.
Increase self-control
At first, when you learn a new way of life, you will have to be encouraged to do something different from what you are used to. It costs energy and self-control. In addition, stress and fatigue can also reduce your self-control. Fortunately, there are different ways to increase and maintain your self-control.
What are the good supplements to start?
There are several supplements on the market to lose weight. Many of them are not worth it or are harmful to health. Therefore, we do not recommend the use of weight loss supplements.
What Is Healthy Weight Loss Read Some FAQ Here | What Is Healthy Weight Loss | Healthy Weight Loss | Weight | Loss | lose |
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