How to lose weight quickly?

2024

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Research-based checklist.

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How to lose weight quickly?

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We recommend that you familiarize yourself with the Lifehacker about losing weight. We've studied dozens of scientific papers to help you choose the right weight loss rate, diet, and exercise plan. Here is a checklist of actions to take:

Calculate how many calories you consume per day.
Subtract 500 calories from your daily allowance. Depending on your weight and the desired rate of weight loss, you can subtract more or less, but in any case, do not cut the diet by more than 1,100 kcal: this can be dangerous to health.
Make a menu so that about 30% of all calories are protein, and 10-45% carbohydrates.
Do 3-5 workouts per week. Calculate your physical activity in such a way that you burn about 600 calories in one workout. If you're short on time, try high-intensity interval training.
Do cardio if you only want to lose weight, and add strength to it if you want to maintain muscle mass.
Avoid stress. Many studies have shown a link between stress and visceral fat. Read more about this in.
Get enough sleep. Lack of sleep has been shown to increase appetite and is bad for health.

"Why am I losing weight so slowly?" - how to lose weight and maintain the result

If the pounds go off more slowly than you would like, do not be discouraged and do not look back at others. It is not speed that is important, but the achievement of the goal. One day the thought that the weight is going away slowly penetrates deep into your head.