Losing weight seems like a difficult thing, but in fact it depends entirely on the mind whether you have discipline and practice until it becomes a habit in order to maintain your weight in the long run by adhering to the principles of good physical and mental health. Choosing the right food is something that you must always be aware of.
The secret weight loss formula recommended by doctors
If you can limit your food energy to no more than 800 calories per day, you will lose about 10-15% of your original weight within 3 months. However, losing weight this way can cause malnutrition. It is therefore necessary to consult a nutritionist about taking vitamin and mineral supplements. And after you stop eating a restricted calorie diet, ทางเข้า https://ufabet999.app you will gain your weight back more quickly than if you lose weight gradually.
Therefore, you may choose to reduce your energy intake from your usual food intake by 500-750 calories per week or 200-250 calories per meal per day. This weight loss method will help you lose 0.5-1 kilograms per week.
Things you need to know that doctors want to tell you
- If someone loses weight too quickly, that is, >10% of their initial body weight, they will lose muscle mass, become stressed, and may experience a yo-yo effect.
- The recommended energy intake for obese people according to the 2018 American Heart Association (AHA) is 1200-1300 calories per day for women and 1500-1600 calories per day for men. This will require a weight restriction, more or less than the original weight.
The most effective way to lose weight is to control your diet along with exercise. This will make weight loss effective and efficient, and also prevent muscle loss.
6 principles of correct weight loss
- Reduce body fat, not just muscle.
- Don’t stop eating. Choose to eat all 5 food groups: carbohydrates, protein, fat, vitamins, and minerals from vegetables and fruits.
- Reduce food intake or switch to low-calorie foods.
- Avoid fried, stir-fried and fatty foods.
- The appropriate rate of weight loss in the short term is 0.5-1 kilograms per week and 5-10% of current weight loss in 6 months.
- Maintain weight loss for more than 1 year for sustainable weight loss.
Losing weight is good for your body. It will help you be healthier, free from excess fat in your body that is more than necessary. Your blood pressure, fat, and blood sugar will improve, keeping you away from diseases such as obesity, diabetes, heart disease, etc.