One of the most popular searches on the internet is on “how to lose weight naturally”. You are on this page means you are still looking for some proven methods to get back your sexy figure and dream shape. You are not alone. We all are on the same boat.
We believe that weight loss demands a healthy diet, rigorous workouts, and starvation. There is nothing like that. Weight loss is easy. But yes, it demands consistent effort. Without consistency, it is impossible to achieve any goal in your life and weight loss is not an exception.
Now we will discuss how to lose your weight. We will focus on the diet only. Your diet decides the quality of your life. You have many types of food to choose from. You do not need to avoid all your favorite food completely. You just need to take care of timing and portion.
If you are looking to create the perfect diet plan to speed your weight loss process, you can go through the followings. It will focus on a diet plan that can work best for you.
Take care of your calorie intake
Calories are important for a fit body and healthy weight. You cannot avoid calories completely. Instead, you need to eat twenty percent less than the maintenance level for weight loss. The simple way to know your maintenance level is to multiply the current body weight (in pounds) by 14 and 18. It will help you to know your daily calorie maintenance level. The higher end will be ideal for all those who are active in their daily life. You can consider taking the lower end of the range if you are not physically active. Moreover, your calorie intake should not be less than twenty percent of your maintenance level.
Fat intake is also important
In addition to calorie intake, you should take care of your fat intake. The fat intake needs to be between 20-30% of your calorie intake. You can choose the middle, twenty-five percent. For example, if you are taking 2000 calories per day, then twenty-five percent will be 500. You can divide 500 by 9 to figure out the exact amount of fat you should eat every day. It will be 55 grams. One gram of fat contains nine calories. You can eat healthy fats such as almonds, peanuts, walnuts, fish, olive oil, and seeds.
Get an adequate amount of protein
You might know that protein intake is important for weight loss. If you want to maximize the benefits, you should focus more on an adequate amount. You will need 0.8 -1.5 grams of protein per day per pound. You can take one gram per pound. For example, you will need 175 grams of protein for 175lbs. Therefore, you need to add protein rich food in your diet that includes lean meats, fish, chicken, egg, and milk. In the absence of all these, you can take protein supplements.
Do not ignore carb
A great combination of protein, calories, fat, and carb is essential for a natural weight loss. You need all of them for a healthy and fit body. The adequate amount is important to maintain a proper balance. Now you know your calories intake, fat intake, and protein intake. You are just only one step behind. For your carb intake, you need to mix your calories, fat, and protein, and then subtract them from your calorie intake. You are done.
A perfect diet plan
• 20% fewer calories than your daily maintenance calorie level
• Fat needs to be 20-30 % of your calorie intake
• One gram protein for one pound of your body weight
• Take the total amount of fat, protein, and calorie, and then subtract them with your calories intake to know the amount of carb you need to eat per day
Are you done?
Not yet, we have discussed your diet only. A healthy diet is not good enough to reduce your weight fast. You can have a look at the ascvs blog post to find out some other effective ways to lose your weight for stubborn areas. In addition, the followings additional tips are also worth considering.
• Get adequate sleep (seven hours minimum)
• Drink plenty of water
• Practice yoga and workout on an empty stomach
• Try to get rid of stress
After following the given diet plan and other tips, you can notice improvements within a week only. You will feel both physically and mentally fit.