Introduction to Weight loss
Weight loss and gain revolve around calorie consumption and expenditure simply put , you lose weight when you consume fewer calories then you spend and gain weight. When you consume more calories than you lose.
One needs to maintain a calorie deficit to lose weight. The type of calories also make a difference. The best way to lose weight is to have a well balanced diet as per your personal requirements.
TO lose weight healthily, you also need to ensure your diet plan is balanced i.e. covers all the nutrients you need for good health.
Balanced diet
A balanced diet gives your body the nutrients it needs to function correctly . To get nutrients you need most of daily calories should come from :
- Fresh fruits.
- Fresh vegetables.
- whole grains.
- Legumes.
- Nuts.
- Lean protein.
Calories for weight loss
Your ideal calorie intake depends on things like age and activity level. Most people assigned female needs at least 1600 daily calories to maintain weight, while male needs at least 2000.
When trying to lose weight, it’s important to create a calorie deficit by consuming fewer calories than you normally do or by exercising more . Some people choose to combine two, eating a little less while being more physically active.
Still it is important to ensure that you’re trying to lose weight or you risk developing nutritional deficiencies and metabolic changes that make lonh term weight maintenance difficult.
Super food for weight loss :
Apple :
Apple are not only one of the most popular fruit on the planet but also one of the most nutritious.
Apples are chock full of antioxidants plus essential micronutrients like vitamin C and potassium. Studies have suggested that including apples in a healthy diet may promote weight loss and your overall health.
Walnuts :
Walnuts are a type of tree but known for containing many healthy nutrients Along with being rich in Omega 3 , fatty acid , walnuts contains a concentrated amount of vitamin E , folate and copper.
Studies have also shown that walnuts may reduce hunger and appetite, which could be beneficial for log term weight loss.
Oats :
Oats are whole grains food and beloved breakfast staple. They’re good source of fiver, manganese, phosphorus, copper and protein.
According to several studies , they are beneficial for weight management and appetite control.
Tomatoes :
Tomatoes are tangy , flavored super food and an excellent addition to a well rounded weight loss diet . Tomatoes are also jam packed with antioxidants, as well as vitamins and minerals, including vitamin C and K , potassium.
Additionally, because of their high water content , tomatoes have a low calorie density, which could help support long term weight loss.
Green tea :
Green tea is a potent source of disease – fighting polyphenols and antioxidants It’s also high in Epigallocatechin that may help weight loss, boost metabolism, and reduce belly fat when taken in high doses.
Yogurt :
Yogurt is a dairy product that is high in calcium , vitamin B12 , phosphorus and riboflavin. Some yogurt varieties, including Greek yogurt are especially high in protein, which could be beneficial for weight loss.
Multiple studies have shown that eating yogurt is linked to lower body weight and reduce risk of developing metabolic disease and type 2 diabetes.
Conclusion
As we studies above , weight loss is depends on your diet and physical activities. the super foods are given above helps in weight loss when you take a proper balanced diet for loosing weight . For proper weight loss you have to maintain a proper balanced diet and exercises for more results. The best way to loose weight is to maintain a balanced diet with proper workout sessions or any type of physical movement and exercises.
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