According to Holland & Barrett nutritionist Isabelle Tarrant, it’s best to lose weight slowly and gradually. However, there are ways to lose weight quickly and safely.

Do not exclude all food groups. Focus on eating a few quality foods from each food group. Try replacing white rice with whole-grain brown or chips with sweet potatoes. In general, a healthy diet should consist of quality protein (chicken, fish, legumes, nuts, beans), whole grains, healthy fats (nuts, avocados, olive oil), a variety of fruits and vegetables.

Do not drastically limit your calorie intake. Reducing 500 calories a day with safe weight loss will allow you to lose 0.45 kg per week.

Consume less processed foods and more whole foods. A healthy diet includes plenty of whole foods. For example, vegetables, fruits, whole grains, legumes. An easy way to ensure safe weight loss is to limit your intake of processed and packaged foods, as they are high in sugar, salt and artificial additives. Consider switching to whole grains as a snack throughout the day.

Pay attention to portion size. As a general rule, a serving for an adult can consist of 6 tablespoons of pasta, 2 eggs, 2 tablespoons of nuts, 1 handful of grapes and 40 g of cereal. Eating from small plates helps to lose weight.

Eat without distractions. Scientific research shows that we tend to eat 30% more while watching TV or talking on the phone.

News cannot be equated with a doctor’s prescription. Consult an expert before making a decision.

Source: Ferra

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I am a professional journalist and content creator with extensive experience writing for news websites. I currently work as an author at Gadget Onus, where I specialize in covering hot news topics. My written pieces have been published on some of the biggest media outlets around the world, including The Guardian and BBC News.


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