Sources of obesity
There is a formula circulating on the Internet that is used to calculate a person’s standard weight. A high or low value means that the weight is not up to the standard. However, a more direct way than formula calculations is to touch with your hands or feel that a certain part of your body has more flesh when you wear clothes, and you can say that you are fat when you are thicker. A more scientific method is to say that you have more fat.
Generally, the fat content is higher in various meats, oils, milk, cakes, and other foods. The right amount of fat can provide the human body with calories and fatty acids, regulate body temperature, protect internal organs and increase satiety. In short, fat is still beneficial to the human body.
How to lose weight : three simple steps based on science
There are many ways to lose a lot of weight quickly. However, most of these methods will make you hungry and unsatisfied. If you don’t have iron willpower, then hunger will make you quickly abandon these plans. The plan outlined here will: Greatly reduce your appetite. Allows you to lose weight quickly without hunger. At the same time improve your metabolic health. This is a simple three-step weight loss plan.
Reduce sugar and starch The most important part is to cut sugar and starch (carbohydrates). These are the foods that stimulate insulin secretion the most. If you don’t know yet, insulin is the main fat storage hormone in the body.
When insulin is lowered, fat will disappear from the fat bank more easily, and the body will begin to burn fat instead of carbohydrates.
Another benefit of lowering insulin is that the kidneys shed excess sodium and water out of your body, which reduces the weight of swelling and unnecessary water. It is common for body fat and water weight to decrease to 10 pounds (sometimes more) in the first week of eating this way. The low-carbohydrate group is eating full, while the low-fat group is calorie restricted and hungry.
Cut off carbohydrates, lower your insulin, and you will start to consume calories automatically and without hunger. In short, lowering insulin will cause fat loss in the “autopilot”.
Eat protein, fat and vegetables Every meal of yours should include a source of protein, a source of fat, and low-carb vegetables. Constructing a meal in this way will automatically recommend your carbohydrate intake to the recommended range of 20-50 grams per day.
Protein source: Meat: beef, chicken, pork, lamb, bacon, etc. Fish and seafood: salmon, trout, shrimp, lobster, etc.
Eggs: Eggs rich in Omega-3 or eggs are the best. The importance of eating a lot of protein cannot be overstated. This has been proven to increase metabolism by 80 to 100 calories per day.
A high-protein diet can also reduce 60% of obsessive thoughts about food, and reduce the desire to eat late night snacks by half, making you so full that you automatically eat 441 calories less every day…just add protein to your diet . When it comes to weight loss, protein is the king of nutrients.
Lift weights 3 times a week you don’t need exercise to lose weight with this plan, but it is recommended. The best option is to go to the gym 3-4 times a week. Do a warm-up, lift weights, and then stretch. If you are new to the gym, ask for some suggestions.
By lifting weights, you will burn some calories and prevent your metabolism from slowing down, which is a common side effect of weight loss. Research on low-carbohydrate diets shows that you can even gain a little muscle while losing a lot of body fat. If weightlifting is not your choice, then simple aerobic exercises such as running, jogging, swimming or walking are sufficient.