How to Lose 45kg -The Best Strategies
Tuesday 14th of January 2020
How to Lose 45kg -The Best Strategies
Weight loss is a long, tough journey. But we all want to stay and look fit. There are proven ways to help you lose weight safely and effectively, especially when your target is a 100 pounds.
1. Track your calorie intake
In order to lose weight, your body needs to burn more calories than it consumes. There are 2 ways to do this: eating fewer calories or exercising more. Tracking your calorie intake can help you stay on track with your weight loss goal.
2. Increase your fiber intake
Do you always eat so much but never feel full? Fiber helps you stay full for longer, reducing your calorie intake and helping you lose weight. Foods that are high in fiber include most vegetables, fruits, nuts, whole grains, and seeds. Or, you could try taking a fiber supplement such as glucomannan.
3. Increase your protein intake
High protein intake boosts your metabolism, curbs your appetite, preserves muscle mass, and may reduce harmful belly fat. This include foods such as meats, seafood, eggs, nuts and seeds.
4. Cut back on refined carbs
Common sources of refined carbs include white bread, white flour, pasta, sweets, and pastries. These foods lead to cravings and overeating so they need to be avoided. Swap such foods for whole-grain alternatives such as brown rice.
5. Hold yourself accountable
Weigh yourself regularly, keep a food journal or you could try partnering with a friend who has similar weight loss goals. This prevents you from giving up after somedays.
6. Do more cardio
Cardio, also known as aerobic exercise, is a popular form of physical activity that helps burn calories and promotes heart health. These workouts include jogging, bicycling, power walking, swimming, and aerobics.
7. Try Resistance training
Weight lifting helps preserve muscle mass and may boost your metabolism, which in turn can aid weight loss. If you don’t want to hit the gym, you can try squats, lunges and planks at home.
10. Consult a dietitian
A dietitian can help kick-start your weight loss and point you in the right direction. This is especially true if you have a complex medical condition.