This article is about to lose weight.The step by step guideline is provided in this article about how to lose weight quickly and safely.The fifteen points are briefly described about how to lose weight quickly and safely.This article will help you a lot to lose your weight quickly and safely.

1. 1/15
November 22, 2022
How to lose weight quickly and safely
topic4all.com/how-to-lose-weight-quickly-and-safely/
Starting with small goals and achieving them one at a time will help you control your
weight in the long run. But for those who are wondering what specific goals to set and
how to maintain their motivation for dieting, here are 15 tips to lose weight quickly and
safely from the Good Housekeeping Institute. Ms. Jacqueline London, a dietician who
serves as director, initiates. If you keep this, you may be able to continue your diet without
difficulty.
1.Start the day with a nutritious breakfast
Every meal is important, but breakfast is an important energy source that supports the
activities of the day. A nutritious breakfast not only satisfies you, but it also reduces
unnecessary snacking.The guideline for calorie intake is 400-500 kcal for breakfast. A
balance of lean protein (eggs, legumes, unsweetened Greek yogurt), healthy fats (nuts,
nut butters), and dietary fiber (vegetables, fruits, whole grains) is important. If you eat a
blood sugar-stabilizing breakfast every day, you should be able to lose weight in a healthy
and effortless way.

2. 2/15
2.Maintain a diet centered on natural foods
Eat as natural as possible and avoid processed foods. This is because salt has a
preservative effect, and the amount of salt contained in processed foods is surprisingly
high. It’s also best to choose fresh foods such as fruits and vegetables, whole grains, low-
fat dairy products, and lean proteins.

3. 3/15
3.Know your proper salt intake
When eating snacks, choose low-sodium (salt) ones. The ideal amount of salt per product
is 140mg or less. If you use it as a guideline, you can prevent too much salt intake.

4. 4/15
4.A cup of coffee to wake up
Caffeine, which is a diuretic, is rich in antioxidants that suppress oxidation. According to
the 2015 Dietary Guidelines for Americans published by the United States Department of
Agriculture (USDA), 400mg of coffee per day (or Grande size at Starbucks) is
recommended.If you don’t drink much coffee, try diuretic teas like black tea, dandelion
tea, and herbal teas containing fennel root. A recent study revealed that green tea has
the effect of increasing fat metabolism, and that people who regularly drink green tea burn
70 more calories a day!

5. 5/15
5.Avoid sugary soft drinks
The reason is simple. Calorie intake from liquids alone won’t make you feel as full as
when you eat a meal.In other words, drinking juice or caramel coffee doesn’t give you the
same satisfaction as a salad bowl or a protein-packed stir-fry. So be careful with juices,
sodas, sweetened coffee, and alcoholic beverages. If you drank all of these drinks in one
day, you would be consuming about 800 extra calories. Also, keep in mind that alcohol
has the effect of suppressing fat metabolism.

6. 6/15
6.Buy 2kg dumbbells
Strength training builds lean muscle and improves your body for fat burning. What kind of
training should I do? Start with pushups, squats, and lunges (effective exercises for
strengthening the lower body, such as the front thighs, buttocks, and back of the legs).
And try dumbbell curls and triceps extensions at home or in the office. If you do these
exercises 3-4 times a week, you might see a change in your body shape!

7. 7/15
7.Eat spicy food!
Capsaicin, the main spicy component in jalapenos and cayenne peppers, stimulates
adrenaline secretion and increases calorie burn. Plus, it slows down your eating speed,
making it easier to feel full. Why not add some ginger, turmeric, black pepper, oregano
and jalapeño to your diet?

8. 8/15
8.Anyway, sleep well
That’s all? You might think that, but it seems that the less sleep you get, the more likely
you are to become obese! Studies have shown that people who don’t get the ideal
amount of sleep (7 hours a day) have lower metabolisms. And when you stay up late, you
tend to reach for snacks. In order to lose weight, it seems better to go to bed early and
get a good night’s sleep.

9. 9/15
9.Daily food log
Numerous studies have shown that people who write down what they eat throughout the
day, especially those who write down what they eat while eating, are more likely to lose
weight and maintain it later.If you’re worried about gaining weight, try using the app. It’s
convenient for you to manage your diet, and by checking what you ate in a day, you can
also find problems and improvements in your eating habits.

10. 10/15
10.Take a hike or walk
It seems that the metabolism is going down at night. Doing aerobic exercise 30 minutes
before dinner will boost your basal metabolic rate and keep it up for 2-3 hours post-
workout. In addition, it has the advantage of reducing refills of rice, enjoying meals in a
more relaxed state, and preventing wasteful eating due to stress.

11. 11/15
11.Don’t skip meals
You can’t lose weight by skipping meals. Rather, if you stay hungry for a long time, your
basal metabolism will drop, and you will tend to overeat at the end of the day. (I skipped
breakfast and lunch and found myself hungry enough to eat a whole turkey, right?) Try
not to keep yourself hungry for more than 4 hours. If necessary, set an alarm for snack
time. If you’re too busy to eat slowly, stock up on energy bars and fruit in your tote bag
and healthy snacks in your desk drawer and grab small bites when you’re feeling peckish.

12. 12/15
12.Hydrate with food!
It is important to drink plenty of water and eat foods with high water content to promote
the work of discharging excess sodium (salt) from the body.Foods with a high water
content include cucumbers, tomatoes, watermelons, asparagus, grapes, celery,
artichokes, pineapples, and cranberries. All of them are diuretic and rich in dietary fiber,
so you can feel full.

13. 13/15
13.Balanced intake of minerals
By taking potassium, magnesium, and calcium, you can maintain the balance of salt in
the body. Foods rich in potassium include green leafy vegetables, orange-colored foods
(oranges, sweet potatoes, carrots, melons), bananas, tomatoes, and cruciferous
vegetables (especially cauliflower). Low-fat dairy products, nuts, and seeds can also help
reduce bloating, lower blood pressure and blood sugar, and reduce the risk of chronic
disease, among other health benefits.

14. 14/15
14.Don’t be fooled by fad diets
There are many diet methods out there that say, “Lose 4.5kg in 10 days!” I want to lose
weight no matter what! Have you ever tried stoic dietary restrictions such as clean eating
or the ketogenic diet? But just because the so-called “experts” I follow on Instagram
testify that an avocato and walnut kale salad with coconut oil dressing “cleanses the
body,” doesn’t mean it’s unlimited. It doesn’t mean you can eat it. So don’t be fooled by
trends. Instead, focus on eating natural foods, watching TV, and relaxing with a glass of
wine in one hand to keep your mind and body healthy.

15. 15/15
15.Overlook one’s failures
There is no diet that makes it easy to lose weight. Even though I know this in my head, I
still feel guilty when I give in to the temptation of sweets, eat too much, or fail to follow
dietary restrictions. But if you keep blaming yourself, you won’t be able to lose the weight
you want due to stress, and your success in dieting will be far from successful, so be
careful.It is also important to have good snacks in order to maintain a long-term diet. So
aim for less than 200 calories a day, eat craving-satisfying snacks, and make time to
pamper yourself. Food brings joy and happiness, not unpleasantness.
>>>Also read about
8 things you shouldn’t eat after working out