. Whether it is an aperitif, a lunch or a dinner, the restarted sociability often seems to be too often in contrast with the diet and the desire to get back in shape. But losing weight rather quickly, and above all in a healthy way, is possible. Just start with some precautions in eating daily and increase the amount of physical activity. In fact, you get fat when the amount of calories you take in exceeds the amount of calories you burn through normal daily activities and exercise. But how much weight is it healthy to lose in the first few weeks of a diet?
Lose weight in a healthy way
If you are overweight, according to the UK’s National Health System, you can lose around 5-10% of your original weight by losing 0.5 to 1 kg per week. This is possible by eating 500 to 600 calories less than those normally consumed every day. An average man needs about 2,500 calories a day and an average woman about 2,000 calories to maintain the same weight.
The NHS indicates 7 simple rules to follow to have a healthy lifestyle and lose weight:
- Eat whole foods
Eating whole foods, such as wholemeal bread, brown rice, and pasta helps with weight loss. These foods are digested slower than white varieties, so they will help you feel full for longer.
- Don’t skip breakfast
A healthy breakfast will provide the energy you need to start the day, and according to some scientific studies, people who eat breakfast regularly are less likely to be overweight.
- Eat fruits and vegetables
Crucial to the diet try to eat at least 5 servings of a variety of fruits and vegetables per day.
Mediterranean diet, farmers’ appeal: “Italy to take a stand at the UN against synthetic food” - Reduce the amount of fat
Reducing the amount of fat you consume can contribute to weight loss: for example, you can eliminate fat from meat, drink skimmed or semi-skimmed milk instead of whole milk, choose a low-fat spread and replace cream with light yogurt. - Avoid fizzy drinks
If you are craving a snack, you can try a drink first, such as a glass of water or a cup of tea. We often think we are hungry when in reality we are thirsty. You can replace high-calorie drinks with low-calorie alternatives, i.e. drinks that are low in fat, sugar and alcohol. A sweetened carbonated drink can be replaced for example with sparkling water with a slice of lemon. It is important not to forget that alcohol is high in calories, so cutting down on alcohol can help control weight.
- Do not exclude foods
Some diets recommend cutting out certain foods, such as meat, fish, wheat, or dairy products, but “Eliminating certain food groups altogether could prevent you from getting the important nutrients and vitamins your body needs to function properly,” writes. ‘NHS. It is possible to lose weight even without eliminating foods from your diet. - Exercise
Finally, it is essential to practice regular physical activity which will not only help you lose weight but could also reduce the risk of developing diseases. The recommended amount of physical activity depends on your age. Adults between the ages of 19 and 64 who are new to activity should aim to develop up to 150 minutes of moderate-intensity aerobic activity
