Fast and healthy weight loss – how to achieve this?

Losing weight is a process that requires time, patience and commitment. Many “popular” methods of rapid weight loss often end in harm to health and a quick return to your previous weight. However, there are completely healthy ways that will help you lose weight quickly and effectively.

Set realistic goals

The first step to healthy weight loss is to set realistic goals. Don’t expect to lose 10 kg in a week – this is not only unrealistic, but also harmful to your health. It is recommended to lose 0.5-1 kg per week, which is a safe rate of weight loss.

Balanced diet

The basis of healthy weight loss is a balanced diet, which may include low-calorie fruits and vegetables. They contain a lot of vitamins and fiber, which provides a feeling of fullness.

Sources of protein include lean poultry (chicken, turkey), fish, red meat, soy and eggs. Protein determines how quickly you build muscle mass and what your metabolic rate will be.

Sources of fat should include foods such as avocados, various types of nuts and original olive oil. The complex carbohydrates in your diet will be whole grains (durum wheat pasta, brown rice, loose bread, cereals, etc.).

Food intake control

The portion should not be too large, even if you have chosen the right and healthy food. Experts recommend using small plates and eating 5-6 times a day.

Don’t forget about physical activity

Any aerobic exercise, including running, cycling, Nordic walking, or swimming in a pool or open water, can help you burn calories while improving your fitness. Physical activity should be given at least 3-4 hours per week.

Don’t forget about strength training: weights, dumbbells, barbells, exercise machines help you quickly build muscle mass, which later burns more calories even at rest. Strength training should be performed at least 2-3 times a week.

Daily Activities and Proper Hydration

Regular physical activity should be present in your life on a daily basis. Try to walk more and more often, take the stairs to your floor rather than the elevator, and take walks in the fresh air more often.

To avoid dehydration, it is necessary to maintain the correct level of hydration in the body. The fluid you get from water, tea, fruits and other foods improves metabolism, removes toxins and helps maintain a feeling of fullness.