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The crash diets and exercise for weight loss that you may find rife on the internet are full of abstinence and torture methods, but the truth is that you don't have to live like that to achieve it. desired results. In this article, we'll show you how to lose weight with just a healthy diet, well portioned meals along with calorie-burning and muscle-toning exercises. By maintaining lifestyle changes that you can make as a habit, you won't have to worry about gaining weight back after you've lost it!

Weight is an integral part of our daily lives. The two units most frequently used are kilos and pounds. If necessary, it is possible to convert pounds to kilograms (lbs to kg), with the ratio being 1 pound to 0.453592 kilograms.

Eat vegetables that do not contain a lot of starch for half the amount of food in each meal. Vegetables should make up a large portion of the diet because they are low in calories and packed with essential nutrients for good health. Many experts recommend eating 4 servings of vegetables a day, but if you want to lose weight, you need to eat more. If your meals include lots of non-starchy vegetables, you'll feel full without overeating.

Non-starchy vegetables like cauliflower, broccoli, carrots, zucchini, lettuce, asparagus and many other delectable foods come in a variety of ways so you won't get bored.

Eat 1 serving of lean protein at each meal. Lean proteins include chicken and eggs, white fish (such as salmon and tuna), beef (certain portions of meat), and legumes. Protein plays an important role in weight loss, as it helps the body build lean muscle mass and boosts metabolism.

General rule to remember: a serving of meat is about the size of the palm of your hand.

If you don't eat meat, you can choose from a variety of plant-based meat alternatives that are even more nutritious! Look for these foods in the frozen section of the supermarket.

Replace refined carbs with whole grains and high in fiber. Many studies have shown that, if you want to get fast weight loss results from the diet, you should adopt a low-carb diet. However, instead of eliminating carbs entirely, you can focus on cutting back on refined sugars and refined carbs, and opting for whole grains and high fiber instead. This food group should only make up the smallest proportion, about 1 serving or ¼ of the food in each meal.

Healthy carbs are found in fruits, beans (such as chickpeas, lentils, and black beans), grains (such as oats, brown rice, quinoa or whole-wheat bread and pasta) and starchy vegetables.

Make sure to eat the correct servings of carbs. Be sure to read the nutrition facts labels on food packages and measure before you eat them.

Find low-calorie versions of your favorite condiments and sauces. Calories and carbs often appear in the sauces sprinkled on dishes. One tablespoon of mayonnaise, for example, can contain up to 90 calories! Stock your kitchen with low-calorie dressings and condiments that you use often.

You can also practice seasoning foods with herbs and spices that are lower in calories and richer in flavor.

Complement meals with a few nutritious snacks scattered throughout the day. Snacking from time to time can also be part of a healthy weight loss diet, as it keeps you from going hungry and overeating. If you have a snack, don't forget to choose foods that help you feel full, nutritious and low in calories.

For example, some healthy and filling snacks: medium-sized fruit like a banana or apple; 30 g of your favorite nuts; a pack of carrots and celery dipping sauce; dry beef.

Many supermarket snacks are packaged in 100-calorie servings.

Cut calories in drinks

Stop drinking soda, juice, most alcoholic beverages, and other high-calorie drinks. One of the easiest ways to cut calories during the day is to pay attention to liquids, as people often forget or don't know how many calories are in their favorite drink. To lose weight fast, you will need to eliminate these drinks from your daily life.

Drink 8-13 cups of water per day. Water is a great drink to help you lose weight, because it helps you feel full, reduces hunger, but has no hidden calories. Try to drink about 8-13 cups of water a day.

Contrary to popular belief, fluid retention and edema are caused by not drinking enough water, not by drinking too much.

Add a low-calorie drink to enhance the taste. If you find plain water difficult to drink, you can drink other liquids, but be sure to choose water that is low in calories and low in sugar or carbs. Coffee or tea are great options because they're mostly water. If you don't like these drinks, you can look for sugar-free lemonades, sports drinks or flavored carbonated drinks.

Practice eating habits to lose weight

Keep a food diary to track your food intake. Dieticians can be difficult to access and expensive, but you can use an online service or smartphone app to save money and get the same benefits. These apps allow you to enter your intake and amount of food, then provide information on calories and other nutrients consumed throughout the day. With this information, you can track your eating and set more reasonable weight loss goals.

When viewing your food diary, you need to pay attention to what times of day you eat the most, what foods contain the most calories, and the amount of nutrients in the foods you eat the most. This is important information for you to rethink your weight loss plan.

Some very useful apps that you can use are MyFitnessPlan, My Food Diary and MyPlate. All of these apps (and more!) are available for free on the Apple App Store and Google Play.

Try intermittent fasting. Instead of eating 3 large meals spread out throughout the day, you will eat all meals in 8-10 hour intervals, then fast until the next day. Choose a “window” time, such as 11 a.m. to 7 or 9 p.m., to eat between. Outside of window time, you will only drink water or other calorie-free beverages.

Several studies have shown that intermittent fasting boosts metabolism and increases fat loss during exercise, a very useful element of any weight loss plan.

An easy way to start intermittent fasting is to choose 1 or 2 days of the week to do it, then gradually increase it to 1-2 more days until you can do it full-time.

Eat large meals during the day and eat smaller meals in the evening. The foods you eat after or before 8 p.m. have the same number of calories, but you're usually not physically active at night or before bedtime. Instead of just eating a small breakfast in the morning and ending the day with a full dinner, eat more for breakfast and lunch and less for dinner. Thus, you can burn calories from meals with activities during the day.

If this doesn't fit your schedule, you can also try eating several smaller meals throughout the day instead of three large ones. The goal here is to eat enough to feel full without overeating, which often happens if you start to feel hungry.

Allow yourself to "cheat" in moderation to avoid losing motivation because of discouragement. Cutting out many foods at once can be difficult, especially if it also means abstaining from your favorite foods. Once or twice a week, give yourself permission to eat something off the menu, like a glass of ice cream or a glass of wine. Thus, you will avoid cravings that make you unable to control your appetite.

Junk foods and drinks (like ice cream, cookies, chips or alcohol) also come in healthier versions! These foods are usually sold right next to or near the usual ones in the store. If you don't have one, you can order it online and they'll deliver it to your door.