Weight loss: The most effective way to safely lose more than 13 kilos

Losing weight more than 13 kilos can be a huge and time-consuming challenge. You may not only make adjustments to your diet and lifestyle, but you'll also need to carefully adjust your sleep schedule, stress levels, and eating habits.

The most effective way to safely lose more than 13 kilos

However, making a few simple changes in your daily routine can help you lose more than 13 kilos of your weight while improving your overall health. In this article we will talk about some strategies that can help you lose more than 13 kilos of your weight safely.

Changes in diet to lose weight
Whether you want to lose 5 kilos or 30 kilos of your weight, making some dietary changes is essential. And by the following:

1. Reduce your calories

Eating fewer calories than you burn daily is the key when it comes to losing weight. Some foods, such as potato chips, frozen meals, and baked goods, contain a large number of calories, but they lack important nutrients such as protein, fiber, vitamins, and minerals.

Therefore, focusing on low-calorie foods and beneficial nutrients can help you keep you feeling full between meals while reducing your daily calorie intake to promote weight loss. Fruits, vegetables, legumes, whole grains, lean meats, fish and poultry are all great additions to a low-calorie diet.

On the other hand, processed foods like chips, biscuits, cookies, and snacks are usually high in calories and should be eaten within limits when following a balanced, low calorie diet. However, it is not healthy to cut calories too. Although the body's caloric needs vary based on a number of factors, such as weight, height, gender, and activity level, reducing your consumption of it too much can slow your metabolism, making weight loss more difficult.

For long-term and sustainable weight loss, try to reduce your consumption by 500 to 750 fewer calories than you need to eat every day until you lose about 1-2 pounds (0.45-0.9 kg) per week. However, it is generally recommended that men consume at least 1,200 calories and women 1,500 calories.

2. Reducing processed foods to lose weight safely

Processed foods, such as instant noodles, fast food, potato chips, crackers, and pastries are all rich in calories and low in nutrients. According to a study of nearly 16,000 adults, consuming more processed foods is associated with a higher risk of being overweight, especially among women.

Carbonated soft drinks, added, are among other processed ingredients that can also contribute to weight gain. In fact, multiple studies have found that increased intake of sugar-sweetened beverages may be linked to weight gain and obesity.

For best results, cut down on drinks such as soft drinks, local tea, fruit juice and sports drinks, and choose water, coffee, or unsweetened tea instead.

3. Eat more protein

Adding more protein to your diet is a simple strategy to help speed up the weight loss process. According to a small study of 15 people, eating a protein-rich breakfast reduces ghrelin levels - the hormone that stimulates your hunger more effectively than eating a high-carb breakfast.

Another study of 19 people showed that doubling the daily protein intake significantly reduced calories, body weight, and fat mass within 12 weeks. So meat, fish and poultry are some protein-rich foods that can be easily incorporated into a healthy weight-loss diet.

Knowing that eggs, dairy products and legumes are among the other food sources of protein.

4. Eat plenty of dietary fiber to lose weight

Dietary fiber is a nutrient found exclusively in plant foods. Soluble fibers - in particular - are a type of fiber found in plant foods that absorb water and can slow stomach emptying to help keep you feeling full for a longer period.

Soluble fibers can also stabilize blood sugar levels to prevent any internal problems that may lead to increased feelings of hunger. A study of 252 women found that every gram of consumed fiber was associated with losing 0.5 pounds (0.25 kg) of weight and reducing 0.25% of body fat over a 20-month period.Moreover, another recent study of 50 people showed that consuming high protein and beverages rich in dietary fiber before eating reduces hunger and the desire to eat a lot - which can be helpful in losing weight.

Fruits, vegetables, whole grains, legumes, nuts and seeds are some healthy foods rich in soluble dietary fiber.

5. Drink plenty of water

Drinking more water is a quick and convenient way to increase weight loss with a good appetite. In fact, some research indicates that drinking a cup of water before each meal can reduce caloric intake in order to increase weight loss. For example, a study of 24 adults showed that drinking 17 ounces (500 ml) of water 30 minutes before breakfast reduced your total caloric intake by approximately 13%.

What is more, another study found that drinking 17 ounces (500 ml) of water temporarily increased the number of calories burned by 24% within an hour.

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Reducing your calorie intake, reducing your intake of processed foods, eating more protein and fiber, and drinking plenty of water throughout the day can all help you lose 30 pounds of your weight (that's more than 13 kilos of weight).

Lifestyle changes for weight loss
In addition to changing your diet, making some adjustments to your lifestyle can increase your weight loss. This is done through the following:

6. Add Cardio aerobic exercise to your daily routine

Cardio, also known as aerobic exercise, is a type of physical activity that includes an increased heart rate to burn additional calories. So incorporating some aerobic exercise into your weekly routine is essential if you are looking to lose 30 pounds of weight (i.e. more than 13 kilograms of weight) sooner rather than later.

According to one study, participants who did aerobic exercise 5 times a week lost up to 11.5 pounds (5.2 kg) of their weight over a 10-month period, even without making any other changes to their diet or daily routine.

Ideally, try doing these exercises at least 150 to 300 minutes a week, or 20 to 40 minutes a day. Running, swimming, cycling, hiking and boxing are among the exercises you can add to your weekly routine.

And if you have just started practicing this type of exercise, be sure to start it slowly, set realistic goals for yourself, and gradually increase the frequency and intensity of your exercises to avoid overstating it, thus harming your body.

7. Practice resistance training

Resistance training is a type of exercise that uses resistance to build your muscles vigorously. This training can be especially helpful in increasing lean body mass and increasing the number of calories that the body burns during rest, which facilitates long-term weight loss, so it is an effective way to lose weight.

Indeed, one review found that following a 10-week resistance training increased lean body mass by 3 pounds (1.4 kg), reduced fat mass by 4 pounds (1.8 kg), and increased metabolism by 7%. Using weight lifting machines or doing exercises like squatting, crunches or planks are all types of resistance training that can be helpful for losing weight and promoting good health.

8. Try a high-intensity HIIT workout to lose weight while maintaining good health

High-intensity training, also known as HIIT, is a type of physical activity that includes switching between intense workouts and rest periods to maintain a high heart rate. So adding a few sessions of a HIIT workout to your routine each week can be incredibly helpful when it comes to losing weight.

In one study seen in this regard, participants who performed a 20-minute 3-hour HIIT exercise had a significant reduction in abdominal fat, total fat mass and body weight after 12 weeks. In addition, another study of 9 men found that the HIIT exercise burned more calories than other activities such as running, cycling and weightlifting.

So to start using this exercise, try to rotate between 20 to 30 seconds of activities like jumping rope, high jumps, or agility exercises with a 30 to 40 second break between them.

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Incorporating a cardio workout, resistance training, and HIIT exercise into your routine several times a week can help you promote weight loss sustainably.

The most important tips for losing weight "lose weight in the simplest effective way"
Here are some other tips to help you lose 30 pounds (more than 13 kilos in weight) safely:

• Avoid diet craze. Diet fodder promotes a yo-yo diet (also known as weight recycling) and unhealthy eating habits. Also, following excessively restricted eating patterns may contribute to cravings and overeating. So, instead go on a diet to lose weight properly.
• Eat slowly. Some studies indicate that chewing and eating your food slower is the best way to lose weight, because it can reduce your caloric intake and meal size, which can promote weight loss effectively.
• Sleep better.Studies show that sleep deprivation is significantly associated with the risk of weight gain, so improving the quality and duration of your sleep may increase the likelihood of successful weight loss.
• Weigh yourself continuously. Research suggests that regularly weighing yourself and writing down the food you eat to monitor your nutritional intake can help increase weight loss over time.
• Reduce your stress levels. Increased stress levels are associated with an increased risk of weight gain, and may even contribute to problems such as emotional eating and food cravings.

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In addition to eating a healthy diet and exercising, it can help you lose 30 pounds of weight, reduce your stress levels, sleep a lot, eat more slowly, and avoid craving diets and body weight regularly.

Establish a realistic time frame for effective weight loss
There are many factors, including basic weight, gender, and age, that affect how quickly you can lose weight. But in general, most health experts recommend focusing on losing around 1 to 3 pounds (0.5-1.4 kg) of weight per week, or roughly 1% of your total body weight.

Therefore, it may take any methods to lose weight from a few weeks to several months to lose more than 13 kilos of your weight safely. However, keep in mind that weight loss can vary slightly from week to week. To promote long-term and sustainable weight loss, it is important to stick to any nutritional changes and a healthy lifestyle.

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Although the rate at which you can lose weight depends on several factors, you should strive to lose about 1-3 pounds (0.5-1.4 kg) per week.

In the end

When you just start losing weight, losing 30 pounds or more than 13 kilos of body weight might seem like a major achievement. However, making some healthy changes to your daily diet and your exercise routine can make it easier to succeed in this. In addition, making some small changes in your lifestyle can help you increase your results and ensure their long-term success.