While there are many fad diets and easy weight loss programs, experts recommend setting realistic goals for long-term success. Therefore, it’s best to aim for weight loss of 1-2 pounds per week. To do that, you need to burn more than you burn 500-1,000 calories each day. This can be done through a low-calorie diet and regular physical activity.
1. Eat leafy greens every day
Dark green vegetables are a great source of fiber, which not only makes you feel full, but also promotes regular bowel movements and keeps your gut happy.
Eating fiber-rich foods like leafy greens can indirectly lead to lower overall calorie intake and weight loss.
Many leafy greens are also low in calories. The numbers below are based on a 100g serving.
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2. Combine carbs and protein in your snacks
To quell hunger while building muscle and losing fat, consuming carbohydrates with protein is recommended.
Registered dietitian Amy Goodson explained how protein is digested slowly.
“Eating only carbs can cause your blood sugar to spike and then drop later, setting you up for an energy crash,” Amy added.
Another reason to eat more protein is that it’s a building block for muscle growth, and muscle is more metabolically active than fat, so your body burns more calories even when you’re resting. .
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3. Drink water before meals
Drinking a glass of plain water before each meal is a good habit to promote fat burning for several reasons.
First, your organs need water for optimal functioning.
Second, staying well hydrated will help you burn fewer calories. Many people mistake hunger for thirst.
Drinking a glass of water before a meal fills the stomach and helps satisfy hunger, just like a soup starter, but without the calories.
The next time you feel hungry, drink a large glass of water and wait 30 minutes.
If you’re still hungry, choose healthy snacks.
4. Don’t eat meat once a week
We’ve all heard of Meatless Mondays, and participating in them can help you lose weight.
A vegetarian diet is said to be as effective for weight loss as the popular Mediterranean diet.
But being a vegetarian or vegan doesn’t mean you’re consuming fewer calories, so it’s important to focus on what you eat for your one meatless meal a week.
It is important to consume high-quality plant-based protein.
Nutritionist Michelle Braude, MD said:
Nuts, legumes, legumes, legumes, tofu, seitan, certain grains, and vegetables such as soybeans are all excellent plant-based proteins.
