Slow Diet Weight Loss

      By Saiful Islam

How to Slowly and Regularly Loss Weight

With obesity and weight gain on the rise, it's no Marvel that an estimated 108 million Americans are currently on a diet, with many of them trying to diet 4 or 5 times every year, according to "20/20" on ABC. While some diets may promise that you'll drop weight Speedy, the healthiest option is achieving slow but regularly weight loss at a rate of just 1 to 2 pounds per week. The key is making simple lifestyle and food choices that are easy to integrate into your everyday life without forcing you to make extreme changes.

Step 1

Cut out any sugar-sweetened beverages. For example, if you drink only one 12-ounce can of soda a day and Remove it from your diet, you Should lose About 15 pounds in just a year, according to the "Journal of the American Medical Association." Replace sugary drinks with water, which the University of Rochester Medical Center calls a "No. 1 weight-loss choice." Not only is water free of calories, it can also boost your metabolism to help you burn more calories in the long run.


Step 2

Get enough Close-eye, aiming for 7 to 8 hours of sleep every night. The lack of sleep makes you hungrier and reduces your impulse control, which may cause you to overeat. Sleep deprivation also creates a spike in hormones such as cortisol, which is linked with increased Belly fat retention.


Step 3

Add fiber-rich foods to your diet. A study in the "Journal of Nutrition" followed a group of women for two years. It found that women who ate an extra 8 grams of fiber per 1,000 calories of food lost an extra 4.5 pounds while women who ate less fiber actually gained weight. Switch out low-fiber foods for fiber-rich Opposite numbers. For example, eat oranges instead of sipping orange juice, and Pick brown rice instead of white rice.


Step 4


Exercise more, focusing on getting at least 2.5 hours of moderate-intensity Cardio activity, such as jogging, every week. The goal to lose weight is burning more calories than you Eat, and exercise can help with that. By Preserving your diet steady but simply burning an extra 500 calories every day through exercise, you can lose About a pound of weight every week.


TIPS   

Try not to eat while you're watching TV or otherwise distracted. Instead, focus on your food while you eat. This helps you to Fast Apprehend when you're no longer hungry. Otherwise, your brain will be distracted, and you Ought to overeat simply because you're not paying attention to your food.

WARNINGS

Talk to your doctor before change your diet or start a new exercise regimen. Everyone's Body is Different, and pre-existing health conditions may affect what works best for you.