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Coach on how to eat less and lose weight quickly

Coach on how to eat less and lose weight quickly Illustrative photo (Freepik)
Author: Maria Kholina

The question of how to lose weight quickly is relevant at any time of the year. Coach Yurii Popko has shared methods to help eat less while maintaining a healthy body.

How to eat less

If you are determined to lose weight but face the problem of understanding that you need to consume fewer calories than your body requires, you need to enter a calorie deficit to start losing weight.

The trainer explained that it is possible to maintain the same volume of food while reducing the caloric content of your diet by at least 500 kcal. If you have not been overeating significantly before, you will likely achieve a deficit and start losing weight or at least stop gaining weight.

Proteins and fats

Your menu should consist of key nutrients: proteins and fats.

Regardless of your goal, you should consume these nutrients daily, as each plays a role in maintaining a balanced diet.

For weight loss, you need to consume twice as much protein, specifically 1.5 g per kilogram.

Moreover, 90% of people do not get enough protein, with 30% of the energy from it going towards digestion and absorption. Therefore, even if you have gained weight, it is unlikely due to proteins.

Fats are the most calorie-dense nutrient. The daily norm is 50 g of fat (400 kcal). Most overweight people easily consume 100-150 g of fat daily, resulting in an excess of 400-800 kcal from fats alone.

"Choose the right protein products, but no more than 5% fat content. Do not focus on fats and avoid constantly thinking about nuts, avocados, or fatty fish. You will always easily meet your fat intake norm without all the counting," says Yurii Popko.

Sports and activity

If you lack the opportunity or desire to work out in a gym, home workouts can be a great alternative. Several types of workouts can help burn around 600 kcal:

  • Brisk walking at a speed of 5-6 km/h for two hours
  • Cycling at a speed of 10-12 km/h for two hours
  • Cycling at a speed of 20 km/h for one hour
  • Running
  • Swimming at a relaxed pace for two hours
  • Swimming at a fast pace for one hour