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HOW TO LOOSE WEIGHT IN ONE WEEK.

Loose fat


HOW TO LOOSE WEIGHT IN ONE WEEK.
INTRODUCTION- Being overweight or obese can lead to a range of health problems. Although many different “ fat” diets are available , a balanced lifestyle and nutritious diet are the key to healthful living and better weight control. Successful weight loss does not require people to follow a specific diet plan, such as slimming world or Atkins. Instead, they should focus on eating fewer calories and moving more to achieve a negative energy balance.
   
Calories

                                   
Weight loss is primarily dependent on reducing the total intake of calories, not adjusting the proportions of carbohydrate, fat and protein in the diet. A reasonable weight loss goal to start seeing health benefits is a 5-10 percent reduction in body weight over a 6 month time frame. Carrying excess body weight can increase the risk of serious health problems, including heart disease, hypertension, and type 2 diabetes.

 6 TIPS FOR SUCCESSFUL WEIGHT LOSS IN ONE WEEK:-
People can lose weight and maintain this loss by taking several achievable steps. 
These include the following:-
EAT VARIED, COLORFUL,      NUTRITIONALLY  DENSE  FOODS.
Healthful meals and snacks should form the foundation of the human diet. A simple way to create a meal plan is to make sure that each meal consists of  50 percent fruit and vegetables, 25 percent whole grains, 25 percent protein. Total fiber intake should be 25-30 grams(g) daily.
            Eliminate trans fat from the diet, and minimize the intake of  saturated  fats, which has a strong link with the incidence of coronary heart disease.

COLORFUL, HEALTHFUL


THE FOLLOWING FOODS ARE HEALTHFUL AND OFTEN RICH IN NUTRIENTS:-
Fresh fruits and vegetables.
Fish.
Legumes(pulses).
Nuts.
Seeds.
Whole grains, such as brown rice and oatmeal.

Faty FOODS TO AVOID

      
 FOODS TO AVOID EATING INCLUDE:-
 Foods with added oils, butter, and sugar.
Fatty red or processed meats.
Baked foods.
White bread.
Processed foods.
A nutrionist , dietitian, or another health care professional can advice a person how to get enough nutrients while they are following a weight loss program.
KEEP A FOOD AND WEIGHT DIARY:-
Self- monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. They can also measure their progress by recording their weight on a weekly  basis.
  Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.

ACTIVITY AND EXERCISE


ENGAGE IN REGULAR PHYSICAL ACTIVITY AND EXERCISE:-
Regular physical activity can help a person lose weight. Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss.
    People who are not usually physically active should slowly increase the amount of exercise that they do and gradually increase in its intensity.
  If the thought of a full workout seems intimidating to someone who is new to exercise, they can begin by doing the following activities to increase their  exercise levels.
Taking the stairs.
Walking a dog .
Gardening.
Dancing.
Playing outdoor games.
Parking farther away from a building entrance.

LIQUID CALORIES
  

ELIMINATE LIQUID CALORIES:-
It is possible to consume hundreds of calories a day by drinking sugar sweetened soda, tea, juice, or  alcohol. These are known as “empty calories” because they provide extra energy content  without offering any nutritional benefits.
         Avoid mistaking dehydration for hunger. An individual can often satisfy feelings of hunger between scheduled meal times with a drink of water.
PLAN AHEAD:-
Stocking a kitchen with diet- friendly foods and creating structured meal plans will result in more significant weight loss.
           People looking to lose weight or keep it off should clear their kitchen of processed or junk foods and ensure that they have the ingredients on hand to make simple, healthful meals. Doing this can prevent quick, unplanned, and careless eating.

Lime woter


F.STAY POSITIVE:-
Weight loss is a gradual process, and  a person may feel discouraged if the pounds do not drop off at quite the rate that they had anticipated.
Some days will be harder than others when sticking to a weight loss or maintenance program. A successful weight- loss program requires the individual to preserve and not give up when self- change seems too difficult.
               The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss.
CONCLUSION- So the conclusion of this article is to maintain your health by acquiring healthy food habits and live healthy life styles.

So “EAT HEALTHY, STAY HEALTHY AND LIVE HEALTHY.”
 

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