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How to Lose Weight: 3 Scientific Ways

How to Lose Weight: 3 Scientific Ways.

How to Lose Weight: 3 Scientific Ways


First, consider if you need to lose weight or not. Consult your doctor for advice on it. If you still think you need to lose weight, there are many ways. You can try some unorthodox ways and follow some myths. You can try some scientific ways too, which will let you lose weight in proven ways. 

For long-term weight management, 1-2 pounds per week is recommended. 

You can follow three proven ways to achieve this. 


Cut carbohydrates from the menu
Add protein, fat, and vegetables to the menu
Daily Exercise


Cut carbohydrates from the menu: 

carbohydrates


One sure-fire way to lose weight is to cut back on sugar, sweets, and carbohydrates. Carbohydrates are the main source of calories. In order to lose weight, you need low-calorie foods. 

You can replace carbs with whole grain. If you do that, your hunger level goes down. Eating less is the way to lose weight. Eat complex carbs like whole grain. If your diet has a negative balance of calory and you eat whole grain, it helps with weight loss.

Complex carbs are hard to digest. You feel full for a long time and as a result, eat less.  
You need to be careful if you go for to low-carb diet. The effect of a low card diet is still researched on and it may cause some complications to your health. 

But, try to cut on sugar as much as possible. Sugar is addictive as a drug and the effect is the same too. It causes lots of health problems down the line. 


Add protein, fat, and vegetables to the menu:

protein, fat, and vegetables


A balanced diet should include protein, fat, and vegetables. 

Here is why and how much Protein: 

You must not exclude protein from your diet plan. Protein is essential in keeping good health and muscle mass while losing weight. A person needs a daily source of protein to maintain good health. 
56-91 g of protein food is needed daily for male
46-75 g of protein food is needed daily for female

Protein makes you feel full, prevents carve of snacks and foods. 

Source of protein

Meat: lean beef, lamb, pork, and chicken breast

Fish: Tuna, Salmon, and shrimp

EGG: Egg with yolk

Plant-based protein: Beans, lentils, tofu

Fats: Fats may sound the worst choice for weight loss but, no diet can be complete without fat. If you create a diet chart that is fat-free, you are creating a recipe for disaster. The type of fat is important. Go for healthy fat when creating a balanced diet. Olive oil and coconut oil are good sources of good fat. 

Vegetables: 

Vegetables


Vegetables are the king of weight loss. They are rich in nutrients but low in calories and carbs. 

Some vegetables to be included are

Spinach
Cauliflower
Kale
Cabbage
Lettuce
Tomatoes
Cucumber
Chili pepper
Bustle sprouts


Daily exercise: 

Daily exercise


The formula of losing weight is earned calories<burned calories. Exercise is the best way to burn calories. You can do daily cardiac exercise to burn calories and keep yourself healthy. You should head to the gym 3 days a week to see good results. Lifting weight not only reduces weight but also makes you stronger. 

By following the three proven scientific ways you can lose weight in a healthy way. 




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