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With limited time before the wedding, it is common for many brides to want to lose weight quickly. Although there are strict crash diets that offer to lose a lot of weight in a short time, carrying out them can be dangerous. Instead, There are recommendations from health experts that allow you to lose weight quickly and safely.
The Centers for Disease Control and Prevention (CDC) note that you can lose 1 to 2 pounds per week in a healthy way and keep the weight off. So it is possible to lose 8 pounds in four weeks. Once the goal has been reached, sticking with healthy eating and physical activity can help maintain results.
1. Increase your intake of fruits and vegetables
To lose weight you don’t need to eat less, but rather reduce the amount of calories your body uses. The CDC notes that the water and fiber in fruits and vegetables will bulk up your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.
A daily consumption of 3 servings of vegetables and 2 servings of fruit is recommended.
2. Eat healthy protein
Protein reduces your appetite and makes you eat fewer calories. Also, a high protein intake tends to stimulate metabolism.
A healthy eating plan includes a variety of protein foods such as fish, shellfish, lean meats and poultry, eggs, legumes such as beans and lentils, soy products, nuts and seeds.
3. Eat quality food
The Harvard Nutrition Source suggests eat unrefined and minimally processed foods, in addition to vegetables and fruits and healthy sources of protein, including whole grains, healthy fats.
4. Limit refined carbohydrates
Fast-digesting carbohydrates cause rapid spikes in blood sugar and can cause increased hunger and lead to overeating. In the long term, they increase the risk of weight gain, diabetes, and heart disease.
Refined grains and foods made from them, such as white rice, white bread, white pasta, processed breakfast cereals, are rich in fast-digesting carbohydrates.
5. Limit sugary drinks
Sugary drinks are the largest source of calories and added sugar in the diet. This includes sodas, colas, tonics, fruit punch, lemonade and other soft drinks, powdered sweetened beverages, as well as sports and energy drinks.
6. Get enough water
People who increase their water intake can reduce the number of calories they consume, as well as the amounts of sugar, sodium, fat and cholesterol, which are ingested, according to a study conducted by the professor of kinesiology and community health at the University of Illinois, Ruopeng An.
Drinking enough water can prevent you from overeating. Sometimes mild dehydration can masquerade as a feeling of hunger. The ones that can lead to snacking when the body only needs fluids, Alissa Rumsey, a spokeswoman for the American Academy of Nutrition and Dietetics, explains through Health.
7. Avoid low-quality foods
Harvard advises limiting lower-quality foods that include: Highly processed snack foods, sugary drinks, refined (white) grains, refined sugar, fried foods, foods high in saturated and trans fats, and high-glycemic foods like potatoes.
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