Healthy weight loss: This is a trip, not a race!
When it comes to losing weight, the slow and stable race wins. Quick improvement and crash diets can promise rapid results, but they often achieve muscle loss, nutritional deficiencies, and weight. Healthy weight loss means losing fat while nourishing your body and keeping it closed for a long time.
Here's how to do this:
Set realistic goals: Target to lose 0.5-1 kg per week. It is durable and safe.
Priority to protein: Protein keeps you complete and preserves muscles. Include 1.2-2.2 grams per kg of body weight per day.
Eat a balanced diet: Mix complex carbs, healthy fats, and protein. Think whole grains, vegetables, nuts, seeds, and thin meats.
Control part: Even healthy foods can cause weight gain if parts are not managed. Be aware of serving sizes.
Stay hydrated: Often, thirst is wrong for hunger. Drink 3 liters of water daily.
Proceed: Exercise is important! Mix strength training and cardio for optimal fat loss.
Rest and Recover: Quality sleep (7-8 hours) helps to regulate hormones of appetite and increase recovery.
Healthy weight loss habits are about, not ban. Consistency> perfection.
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