Understand the calories
To lose weight, it is important to create a reasonable calorie deficit. Nutrition expert Katie Dea, from New York University, recommends that, for sustainable weight loss, you need to eat less than your daily calorie calories.
She suggested the use of tools like TDee Calculator to calculate the amount of calories maintained, thereby reducing 500 - 750 calories a day to reduce about 0.5 - 1kg per week.
Choose nutritious foods
Reducing calories does not mean that you have to eat nutritious dishes. Nutrition expert Amy Goodson, from the University of Texas (USA), emphasizes that you should prioritize nutritious foods to ensure health while losing weight. The foods that are good for weight loss menu include:
Lean protein: chicken, fish, eggs and beans.
Green vegetables and fruits: Provide vitamins and minerals.
Whole cereals: oats, brown rice, quinoa.
Healthy fat: olive oil, butter, chia seeds.
Control the diet
Although you choose healthy food, overeating will still lead to excess calories. Expert Katie Dea suggests some tips to control the diet:
Use smaller disks: This helps you control the diet.
Eat slowly and chew carefully: Let the body recognize the feeling of fullness faster.
Avoid eating while watching TV: Helps you focus on meals and limit excessive eating.
Maintain a healthy lifestyle
Nutrition expert Dana Hunnes, from UCLA Medical Center (USA), thinks that weight loss is not only a diet, but also a combination of sleep and exercise. She emphasized: "Get enough sleep and maintain regular physical activity will help the body lose weight more effectively." Stress reduction is also an important factor in the process of weight loss.
Proper meal planning
Preparing your previous meal will help you control calories consumed and avoid unhealthy options. Expert Katie Dea recommends that you plan a meal for the whole week to ensure the weight loss menu is always full of nutrients and easy to implement.
The construction of the calorie deficit is not difficult, but it is necessary to be patient and carefully calculated. By applying tips from international nutrition experts, you can lose weight effectively and maintain good health during the summer. Remember that weight loss is a long journey, should not be in a hurry, but need to take step by step scientifically and reasonably.
