How to lose weight healthily 15 kilos in a month

Is it possible to lose five 15 pounds in a month

 It is unhealthy and dangerous to lose 15 kilograms per month, and the safe rate of weight loss is between 0.5 and 1 kilogram per week, or between 2 and 4 kilograms per month. Rapid weight loss can increase the risk of health problems; Including: malnutrition, gallstones, fatigue and exhaustion. It should be noted that intensive and short-term nutritional programs are considered crash diets and it is possible to regain body weight as it was after completing this type of diet; Which makes it an unhealthy or long-term solution, and most of the weight lost from these diets comes from water weight, not body fat.

How to lose weight healthily

 to lose weight; The person needs to make lifestyle changes, and these changes include eating less food and increasing the level of physical activity, and as mentioned earlier; Weight loss resulting from strict diets, which lead to rapid weight loss, is usually short-lived; This is because this type of lifestyle change cannot be sustained for long, a person is more likely to go back to old habits and regain lost weight or gain more weight once the diet is stopped.

Lose weight through diet

Here are some nutritional tips that will help you lose weight:

Reducing the number of calories: Reducing the number of calories you eat can help you lose weight, but continuing to eat the same number of calories can lead to loss of water, lean tissue, as well as fat, and slower heart rate. metabolism, so it is recommended to constantly reduce the number of calories. It should be noted that you need to cut about 500-1000 calories from the diet for weight loss in order to achieve a loss of 0.5-1 kg per week.

You can read more about this in the article Diet and calories.

Avoid refined carbohydrates and added sugars: When trying to lose weight, it is advisable to avoid consuming refined carbohydrates; such as foods made from white flour; Such as: white bread, pasta, pastries and baked goods, and instead it is recommended to consume types of carbohydrates made from whole grains, while reducing food portion size, and dietary guidelines for Americans advise limiting the consumption of added foods. sugars less than 10% of total daily calories, processed foods, sugary drinks and sauces usually contain added sugars.

Increase your protein intake: A 2022 study published in the American Journal of Clinical Nutrition showed that high-protein diets promote weight loss and promote satiety. The amount of protein needed to improve weight control ranges from 89-119 grams per day for women, and 104-138 grams per day for men. Here are some examples of high protein foods:

Lean meat and chicken.

 Fish and seafood.

 

Beans, lentils and other legumes.

Tofu and vegetable protein sources.

Eggs and dairy products.

Increase consumption of fruits, vegetables and fiber-rich foods: Take fiber-rich foods; Including fruits, vegetables, beans and whole grains take longer to digest; This increases the feeling of satiety, and therefore to lose weight.

Eat healthy fats: Including a small amount of healthy fats can help increase feelings of fullness during the weight loss process and can also help you avoid sugary foods or refined carbohydrates.

Extra virgin olive oil.

olives;

fatty fish; Including salmon, sardines and mackerel.

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unsalted and unflavored nuts; Such as: almonds, walnuts,

 and Brazil nuts.

Lose weight through exercise

Exercise is one of the most common strategies used by people looking to lose extra weight because exercise helps burn calories. Which helps to lose weight, and we mention the following exercises that can be practiced:

Cardio exercises: The number of calories the body burns during exercise depends on the size of the body and the intensity of the exercise. Cardio exercises generally burn more calories than resistance exercises during exercise. Examples of cardio exercises: dancing, swimming, water aerobics, walking, climbing and boxing, canoeing, skiing and many other activities.

Strength exercises: Strength exercises, or so-called resistance exercises, can help; Including weightlifting improves metabolism over time, and although this type of exercise does not burn calories like cardio during exercise, exercising it does contribute to an increase in the number of calories that are burned after exercise. exercise more than cardio exercises, and it's Examples of strength exercises include the following:

Snack: Popcorn made with olive oil can be eaten as a snack.