Trying to get into those skinny jeans for before summer? Do you try to make your swimsuit look like it did last year ? You’re still in time to lose weight quickly and safely. You should lose between a pound and a pound a week , tops, according to the ‘ American College of Sports Medicine ‘. However, it is possible that you lose weight much faster, since it all depends on how overweight you are, your age, activity level and genetics. In addition, in the first days it goes down faster, because you will lose, above all, water.
Decrease your calorie intake
This may be an obvious statement, but counting calories is important for weight loss. Even if you think you’ve been eating “healthy,” you may still be consuming too many calories, which can lead to weight gain. Start by tracking your food in a journal or on an app like MyFitnessPal. This way, you can see how much you’ve been eating. To find your exact goal, consult your doctor or a nutritionist. Typically, the goal will be 1,500-1,800 calories .
2. Do not eat less than 1,200 calories/day
Being in a calorie deficit will cause you to lose weight, but cutting it too low could slow your metabolism and hamper your weight loss efforts. Also, eating too few calories will make you feel too tired and slow to complete workouts, and is detrimental to your overall health. It is recommended that you do not go below 1,200 calories per day, the minimum to obtain the nutrients you need to maintain your general health.
3. Exercise at least one hour/day
While nutrition and diet are definitely more important, engaging in some form of exercise is also necessary to help you shed those extra pounds, whether it’s walking, running, an exercise class, or Pilates. You can burn about 500 calories in each class, which will lead you to lose a pound a week.
4. One meal that you like a week
It may seem counterintuitive, but eating whatever you want once a week will help keep you on track. It is recommended that you plan it in advance, and put aside your diet and eat what you really want. Of course, you can not binge in one sitting.
5. Increase your consumption of vegetables
You should include vegetables and/or salad at every meal, whether it’s through mushrooms or tomatoes in the omelet in the morning, a large salad at lunch, and through vegetable soup at dinner. Including “green” in your intake will keep you so full that you’ll eat less of the other higher-calorie foods. A good rule of thumb is to have two to three cups at lunch or dinner, and ideally a vegetable-based intake per day.
6. Eat more fiber
One of the main reasons more vegetables can help you lose weight is because of the fiber they contain, which helps fill you up without adding extra calories