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5 simple and effective ways to lose weight: Trainer's advice

5 simple and effective ways to lose weight: Trainer's advice Illustrative photo (Freepik)
Author: Maria Kholina

Maintaining a healthy weight is crucial, as obesity can lead to even more serious health problems.

Below are five simple weight loss hacks from coach Viktor Mandziak.

5 ways to lose weight

Move more

There’s no simpler or more enjoyable way to burn calories than walking. An hour of brisk walking can burn up to 250 calories. The coach recommends walking quickly, as 10,000 steps at a fast pace will burn more calories than the same number of steps taken slowly.

Walk in various places as much as possible, and your brain will ask to repeat this activity again and again.

Eat most unpalatable foods first

According to the expert, the healthier and more diet-friendly the food, the less tasty it is. Try to eat dietary foods at the beginning of your meal.

“Let the first bites be vegetables, fruits, lean meat, or some kind of porridge. Your brain will remember this pleasant experience and conclude that tomatoes aren’t so bad after all, and over time, you’ll even come to love them,” said Viktor.

If you first fill your stomach with low-calorie foods, there will be less room left for unhealthy treats.

Avoid buying unhealthy foods

Make it harder for yourself to access foods that should be limited and easier to access diet-friendly foods.

Wash vegetables, cut them up, and place them prominently in the refrigerator. Fruits and berries should also alwats be on your table. Chocolates and pastries should not be in your constant field of vision, try to eat them not so often.

Drink plenty of water

Many people have a habit of quenching their thirst with high-calorie drinks, from Fanta to various juices. These are extra, empty calories, often with a high fructose content, which poorly satisfy hunger and lead to overeating. Drink water, coffee, tea, and you can also use sweeteners.

Include plenty of protein in your diet

Protein is the most satiating macronutrient. It burns a lot of calories in order to be digested and also to be eliminated from the body. It is less efficiently burned in the body compared to fats and carbohydrates. Protein preserves muscle mass and is simply essential for health. Eat eggs, legumes, fish, dairy products, and meat.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.