Lose Weight: 10 Best Ways to Diet, Told by Experts

Editor: www.tt95.net

Most women struggle with unsuccessful weight loss, and often the problem lies in incorrect methods. Below are ten practical weight loss methods derived from numerous approaches—these are considered the best pathways!

Eat Less Fatty Foods

Experts point out that every 1 gram of fat contains 9 calories. Compared to fats, carbohydrates and proteins contain significantly fewer calories per gram, approximately 4 calories. Therefore, to lose weight, you don’t necessarily have to eat less; you can replace daily fatty foods like cream with fresh vegetables, fruits, and grains. Experts believe that if one limits daily fat intake to only 20-40 grams, it is possible to lose 10 pounds within 2 months. However, not everyone who reduces fat consumption will lose weight. If carbohydrate intake is excessive, it can also lead to weight gain.

Reduce Calorie Intake

Nutritionists believe that regardless of what you control—proteins, carbohydrates, or fats—the ultimate goal is to reduce calorie intake. If a person consumes 800 fewer calories daily, they can lose 10 pounds within 6 weeks; reducing by 500 calories can result in losing 10 pounds in about 2.5 months. However, avoid losing weight too quickly, as it can be dangerous. Remember, each person needs at least 1200 calories daily. If the body receives too few calories, muscle mass may decrease. Muscle is key for burning calories and boosting metabolism.

Control Food Portions

To lose weight, there’s no need to give up favorite foods—just control their portions. If you have a preference for certain foods and consume them in large quantities, focus on reducing the serving sizes. For example, instead of eating 200 grams of meat four times a week, eat 100 grams each time. This way, you can cut down on 1200 calories, potentially losing 10 pounds in about 7.5 months. It's recommended to keep a scale in the kitchen along with a reminder note to ensure awareness of food portion sizes.

Consume More Liquid Meals

Liquid meals are typically convenient to prepare. If you have one liquid meal or drink daily, you can lose 10 pounds in 8 months. Diversify your liquid diet to ensure balanced nutrition. Under medical guidance, you can even have two liquid meals daily, which could help you lose 10 pounds in 5 weeks. Ensure that the chosen liquid meals provide necessary nutrients and proteins while maintaining three meals a day.

Walk Off the Weight

Consistently walking 5 kilometers within 45 minutes, five days a week, can help you lose 10 pounds in six months. Walking 6.5 kilometers within 45 minutes will result in faster weight loss. Some might say, "I don't have time to walk." Actually, time can be made. Cardiovascular doctors note that this method might increase appetite. Therefore, before or after walking, consider consuming low-fat foods or fresh fruits and drinking more water to replenish lost fluids due to sweating.

Combine Reduced Fat Intake with Weightlifting

This method helps burn excess body fat, maintain good physique, build muscles, accelerate metabolism, and improve cardiovascular health. By reducing 20 grams of fat daily and doing 20 minutes of weightlifting three times a week, you can lose 10 pounds in 3.5 months.

Combine Lowered Calorie Intake with Walking

Replacing soda water with cola allows you to save 150 calories daily. Adding five 45-minute walks of 5 kilometers weekly can help you lose 10 pounds in 3 months. If you lower more calories but continue walking, you can lose 10 pounds in 7 weeks.

Strength Training

Strength training builds muscles. The more muscles you have, the faster your metabolism. Doing 45 minutes of weightlifting exercises three times a week can help you lose 10 pounds in 10 months. To prevent injury, consult a coach for appropriate weights and an exercise plan suited to your needs. Stretch before and after workouts to maintain flexibility, and gradually increase the weight and repetitions.

Regular Exercise

Engaging in fixed exercise routines 3-5 times a week is an excellent way to reduce body fat, lose weight, build muscle, and boost energy. Running for 45 minutes five times a week at a pace of 170 meters per minute can help you lose 10 pounds in 3 months; dancing for 1 hour six times a week can help you lose 10 pounds in 4 months; swimming for 4 hours weekly can help you lose 10 pounds in 4 months; cycling for 1 hour four times a week at a speed of 15 kilometers per hour can help you lose 10 pounds in 5 months. If you haven’t exercised regularly before, start with lighter activities to avoid injury. Excessive exercise can increase appetite, making it counterproductive for weight loss.

The Best Choice

Based on the nine methods above, create a gradual and feasible plan. The ideal combination includes controlling fat intake, increasing exercise, and incorporating strength training. With confidence and persistence, you can achieve weight loss, muscle enhancement, improved cardiovascular health, and better metabolic function. Reduce daily calorie intake by 100 calories, walk 3 kilometers in 30 minutes three times a week, and do 40 minutes of weightlifting twice a week. This combination can help you lose 10 pounds in 5 months. Initially, combining all three methods might feel challenging, so try gradually adding them. Be patient and avoid rushing.

Experts suggest that women aim to lose 1-0.5 pounds per week, while men should aim for 1-2 pounds per week.

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