How to loss weight

5 min readNov 24, 2020

The best approach for Weight Loss is reducing the number of calories you eat while increasing the number of calories you burn through physical activity. To lose 1 pound, you need an expenditure of approximately 3,500 calories. You can achieve this either by cutting back on your food consumption, by increasing physical activity, or ideally, by doing both.

For example, if you consume 500 extra calories per day for one week without changing your activity level, you will gain 1 pound in weight (seven days multiplied by 500 calories equals 3,500 calories, or the number of calories resulting in a 1-pound Weight gain). Likewise, if you eat 500 fewer calories each day for a week or burn 500 calories per day through exercise for one week, you will lose 1 pound.

Examples of calorie content of some popular foods and beverages include the following:

One slice of original-style crust pepperoni pizza — 230 calories
One glass of dry white wine — 160 calories
One can of cola — 150 calories
One quarter-pound hamburger with cheese — 500 calories
One jumbo banana nut muffin — 580 calories

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Here are 9 tips to lose weight faster:

Eat a high protein breakfast. Eating a high protein breakfast could help reduce cravings and calorie intake throughout the day
Avoid sugary drinks and fruit juice. Empty calories from sugar aren’t useful to your body and can hinder weight loss
Drink water before meals. One study showed that drinking water before meals reduced calorie intake and may be effective in weight management
Choose weight-loss-friendly foods. Some foods are better for weight loss than others. Here is a list of healthy weight-loss-friendly foods.
Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help.
Drink coffee or tea. Caffeine consumption can boost your metabolism .Base your diet on whole foods. They’re healthier, more filling, and much less likely to cause overeating than processed foods.
Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones.
Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain.

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Sample meal ideas for fast weight loss

These sample meal plans are low carb, which limits carbs to 20–50 carbs per day. Each meal should have protein, healthy fats, and veggies.

If you’d prefer to lose weight while still eating complex carbs, add in some healthy whole grains such as:

· quinoa
· whole oats
· whole wheat
· bran
· rye
· barley

Breakfast ideas

· poached egg with sliced avocado and a side of berries
· spinach, mushroom, and feta crustless quiche
· green smoothie with spinach, avocado, and nut milk and a side of cottage cheese
· unsweetened Greek yogurt with berries and almonds

Lunch ideas

· smoked salmon with avocado and a side of asparagus
· lettuce wrap with grilled chicken, black beans, red pepper, and salsa
· kale and spinach salad with grilled tofu, chickpeas, and guacamole
· BLT wrap with celery sticks and peanut butter

Dinner ideas

· enchilada salad with chicken, peppers, mango, avocado, and spices
· ground turkey bake with mushrooms, onions, peppers, and cheese
· antipasto salad with white beans, asparagus, cucumbers, olive oil, and Parmesan
· roasted cauliflower with tempeh, Brussels sprouts, and pine nuts
· salmon baked with ginger, sesame oil, and roasted zucchini

Snack ideas

· cauliflower hummus and veggies
· healthy homemade trail mix with nuts and dried fruit
· kale chips
· cottage cheese with cinnamon and flaxseeds
· spicy roasted chickpeas
· roasted pumpkin seeds
· tuna pouches
· steamed edamame
· strawberries and brie

How to loss weight

Written by Google Dot Naogaon