Instead, aim for healthy and steady weight loss. Proper diets , indeed, can variate in their rules and content, yet an average healthy diet has to include:. Of course, any good diet has to be complemented with regular physical activity. You can start with 20 minutes a day three days a week, and go up from there. Later, you can incorporate high-intensity interval training, which will boost your weight loss and help sculpt the perfect body.
To sum up, losing 80 pounds in 2 months is not only impossible for most people, but attempts to achieve these results through calorie-restrictive diets that can be extremely harmful to your health. Instead, be patient and opt for balanced-nutrient plans like a Mediterranean or Vegetarian diet combined with regular exercise.
Eventual results will surprise you. This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
Alex is a professional writer who takes pride in helping people achieve their health goals and motivates others to start taking care of their bodies through exercise and proper nutrition. Being a part of the BetterMe Team, he is extremely inspired by our mission to promote a healthy lifestyle, which includes not only physical, but also mental well-being. Alex emphasizes the importance of safe yet efficient workouts and healthy diets.
His main goal is to make more people realize how essential these aspects are, and how drastically they can improve their lives. Mayo Clinic reports that while calorie control is most beneficial for weight loss, exercise can also help you lose weight and keep it off. Incorporate cardiovascular exercises, such as walking, jogging, biking or swimming and resistance training exercises, such as weight lifting, squats, lunges, pushups and situps, into your program.
Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites. Share on Facebook. Step 1 Choose an energy intake of 1,, 1,, 1, or 1, calories per day, depending on your gender and activity level.
Step 2 Pick a meal plan that fits your calorie needs by using the U. Aim to swap refined carbs for whole-grain alternatives, such as brown rice, quinoa, couscous, and whole-grain bread, or for more high protein foods.
Choosing more whole-grain carbs and protein-rich foods instead of refined carbs can help you stay full for longer and aid weight loss. With a goal such as losing pounds, willpower alone is not always enough to ensure long-term success. It helps you stay on the right path for weight loss success and allows you to make adjustments along the way. One way to stay accountable is to weigh yourself more frequently. Another way to stay accountable is to keep a food journal.
It allows you to keep track of your food intake, which can help you lose weight and keep it off longer 22 , Lastly, you could try partnering with a friend who has similar weight loss goals, or joining an in-person or online weight loss community.
Doing so can not only help you with your goal but also make things fun to help keep you motivated Staying accountable can help you lose weight.
Several ways to do so is weighing yourself regularly, keeping a food journal, and having an accountability partner. To start, vegetables are a good source of fiber — a nutrient that can slow the rate of stomach emptying and increase feelings of fullness 2 , 3. Also, vegetables tend to have a high water content , which gives them a low energy density. This means vegetables are low in calories for their weight.
Consistently choosing low energy density foods, such as vegetables, in place of refined carbs, allows you to eat the same quantity of food and still slash your calorie intake In fact, studies show that adults who eat vegetables more frequently tend to weigh less Vegetables are high in fiber and have a low energy density, meaning they can help you stay full for longer while consuming fewer calories. Exercise is important when it comes to losing a lot of weight. Cardio, also known as aerobic exercise, is a popular form of physical activity that helps burn calories and promotes heart health For example, a study in participants with excess weight or obesity analyzed the weight loss effects of doing or calories worth of cardio 5 times per week for 10 months, without watching their calorie intake.
Researchers found that participants who did and calories worth of cardio lost an average of 8. In addition, studies have shown that cardio can help you burn harmful belly fat, which is also known as visceral fat. This type of fat sits in the abdominal cavity and is linked to a higher risk of type 2 diabetes, heart disease, and certain cancers 31 , 32 , If you are not used to cardio, try walking more frequently during the week and slowly progress toward jogging or running as you begin to feel more comfortable.
If walking puts too much stress on your joints, try doing low impact cardio exercises, such as water walking or cycling. Resistance training, commonly called weight lifting , can assist weight loss.
It involves working against a force to improve muscle strength and endurance. Resistance training can aid weight loss by slightly increasing your metabolism , causing your body to burn more calories at rest The easiest way to get started is to go to the gym, but you can try resistance training exercises, such as squats, lunges, sit-ups, and planks, at home using your body weight.
If you have never been to the gym before, consider getting a personal trainer to help you understand how to use the equipment properly and reduce your risk of injury. Resistance training helps preserve muscle mass and may boost your metabolism, which in turn can aid weight loss.
Mindful eating involves practicing mindfulness and focusing on being present in the moment when you eat, aware of your physical and psychological hunger signals, and paying attention to your emotions There are several ways to practice mindful eating, but the most common ways include eating slowly, chewing food thoroughly, and avoiding distractions while eating, such as your phone, computer, or TV.
Research has shown that eating slowly — a mindful eating practice — can help you eat less while feeling fuller and more satisfied Another study in 17 men observed that eating slowly led to a greater release of fullness hormones, such as peptide YY and glucagon-like peptide-1, as well as greater feelings of fullness Incorporating mindful eating into your weight loss routine can help you eat less, lose weight, and enjoy food more.
0コメント