1- Diet Plan for Weight Loss if you want to lose weight, you have to eat fewer calories than your body burns. Without this energy deficit, you won’t achieve any weight loss at all. In order to determine how many calories you need to eat each day, you’ll need to calculate your BMR (Basal Metabolic Rate). This is the amount of energy you burn while at rest. Once you know your BMR, you can use an online tool like this one to find out how many calories you should eat each day in order to lose weight. Best of all, these tools are completely free. Keep in mind that the amount of calories you need to eat each day depends on your gender, age, and current weight. If you’re a man between the ages of 19 and 30, you’ll need between 2,400 and 2,800 calories each day to maintain your weight. Women between 19 and 30 years old should consume between 2,000 and 2,200 calories each day. If you want to lose weight, you’ll need to eat less than that. Thus, for men, a 1,500-calorie diet will result in about one pound of weight loss per week. Similarly, women can expect to lose about one pound per week by eating 1,200 calories each day.
Best diet plan for weight loss in 21 days
2- Morning Shake a protein-rich shake can help you lose weight by revving up your metabolism. Protein, which is found in lean meat, dairy, and beans, is a key macronutrient responsible for building muscle and bone. But it also acts as a metabolic booster, causing your body to produce more energy. Drinking a protein shake each morning will help you shed pounds faster. A study conducted at the University of Western Australia found that participants who drank a protein shake every morning during a 12-week diet lost an average of seven pounds more than those who didn’t. It’s unclear exactly why protein shakes lead to more weight loss, but one possibility is that they keep hunger pangs at bay longer than other types of food.
3- Turmeric our next weight loss hack comes from turmeric, a bright yellow spice often used in Indian cuisine. Turmeric, which is loaded with antioxidants, has been shown to help treat a variety of health conditions, including arthritis, allergies, and digestive disorders. It also contains a compound called curcumin, which has been shown to speed up fat loss in mice. In a study published in the Journal of Nutritional Biochemistry, researchers found that mice fed a turmeric-rich diet had lower blood sugar levels and greater insulin sensitivity (i.e., they were better able to regulate their blood sugar levels) than mice on a regular diet. Interestingly, the turmeric-fed mice didn’t lose any weight at first. However, when the researchers fed the turmeric-diet mice a high-fat diet (i.e., they added more fat to their diet), they found that the turmeric-fed mice gained less weight than the control mice.
4- Hot Lemon Water you might have heard that starting your day with a hot cup of coffee can help you lose weight, but did you know that lemon water has the same effect? Studies show that drinking lemon water is an effective weight loss trick because it boosts your body’s ability to break down fat and carbohydrates. One study published in the Journal of Food and Nutrition Research found that participants who drank two cups of lemon water every day for two months had lower blood sugar levels compared to those who drank regular water. Another study published in the Journal of the American College of Nutrition found that participants who drank two cups of hot lemon water every day for two months lost an average of two pounds. The best time to drink lemon water is in the morning. The hot water will help to open up your digestive tract, which makes it easier for your body to break down fat and carbohydrates.
5- High-Intensity Interval Training high-intensity interval training (HIIT) is a weight loss shortcut that involves doing short bursts of intense exercise followed by a longer period of rest. A study published in the Journal of the American Medical Association found that people who did high-intensity exercise for two months lost a significant amount of weight. In fact, those who did HIIT five times a week lost an average of 9 pounds (compared to 5 pounds for those who did regular aerobic exercise). Another study published in The Journal of Physiology and Biochemistry found that HIIT boosts your body’s production of a protein called PGC-1, which is associated with fat burning and metabolic rate. If you’re new to HIIT, start with 20-second intervals of intense exercise (such as sprinting) followed by 40 seconds of rest. As you get stronger, increase the time you work out and reduce the amount of rest you take.
6- Smart supplement Choices there are plenty of supplements that promise quick weight loss, but they’re not good for you. Instead of following a short-term plan that will eventually make you gain weight, follow a balanced diet and good supplement that provides you with all the vitamins and minerals you need. Others include eating lots of fruits and vegetables and choosing whole grains over refined grains. You’ll also want to stay hydrated by drinking plenty of water. Studies show that drinking eight glasses of water per day can help you lose up to two pounds a week.
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