What to eat to lose weight? 4 Steps to Success

Knowledge of what and how much food should eat to lose weight , will give impetus to your efforts in the fight against excess weight.

Your daily diet for weight loss should always include vegetables, fruits, whole grains and healthy sources of protein and fat.

Stick to the daily allowance of calories for your body, eat nutritious food and take part in regular exercise - it all allow you to successfully lose weight and maintain your ideal weight in the long term.

So, what do you need to eat to lose weight?

Caloric intake

Calories - a measure of the energy we get from food is most important for effective weight loss. Daily caloric reduction on 500 - 1000 calories less than what is required for your body can help you lose up to 1 kilogram a week, and is the maximum recommended calorie deficit for safe weight loss.

Estimate your daily calorie needs can be achieved by multiplying your current weight by 25 if you lead a sedentary life, at 32, if your activity level is low. Multiply your weight by 38 if you are moderately active, to assess your body's daily requirement for calories.

Fruits and vegetables

Your daily calorie intake should consist mostly of healthy foods that provide the body with all the necessary nutrients for good health. Adding a large amount of fruits and vegetables in your regular diet can help reduce the risk of heart disease and some cancers.

Fruits and vegetables tend to have fewer calories than other foods. They also have a mild effect on blood sugar levels, thus, can help you control your appetite. Nutritionists recommend eating fruits and vegetables at every meal.

Whole-grain products

Foods rich in fiber such as fruits, vegetables and whole grains can help you feel satiated longer. Accordingly, this will enable you to consume fewer calories throughout the day. Examples of whole grain foods that need to eat to lose weight , are - bread and whole wheat pasta, brown rice and oatmeal. Such foods as opposed to foods made ​​from refined grains, help maintain healthy cholesterol levels, improve your digestive tract and reduce the risk of developing type 2 diabetes.

Proteins and fats

And you include protein in your daily eating plan, as recommended by nutritionists? For example, fish, poultry, beans and nuts can help you get the desired protein with additional healthy nutrients. A fish and nuts also contain unsaturated fats, which can improve the health of your heart.

Now, following our recommendations, you know the answer to the question "what to eat to lose weight." Good luck to you !

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