Healthy food and physical activity are essential, but to lose weight quickly and in a balanced way, a suitable protein powder can make a difference. In the first months after the summer break, a few extra pounds can weigh us down. Fortunately, this is also the time for good resolutions, which alone are not enough; you need allies such as protein powder to satisfy the urge to lose weight!
After all, autumn is the best season to lose weight and purify, as happens in nature when the trees shed old leaves before winter rest. Likewise, we need to abandon some unhealthy habits and adopt a lighter and more functional lifestyle that allows us to reach the desired weight as soon as possible. Here, then, is how to lose weight effectively and quickly.
How Do I Know If I Need To Lose Weight?
First of all, it is essential to evaluate your body weight. Doing this is very simple, with the help of the Body Mass Index formula. Even if one is not able to assess the actual body composition (water, fat, and muscles), which can be done by going to a pharmacy with an impedance scale, it is an easily usable and quite realistic reference indicator for a person who does not carry out any activity. Intense sport.
It consists of a formula, shown below, whose result must then be compared with the average values that you find below. The body mass index is calculated by dividing the weight expressed in kg by the height in meters squared. Here is an example of a person who weighs 70 kg and is 1.68 meters tall. 70kg: (1.68x 1.68m) = 70; 2.82 = 24.8. Here are the reference values: less than 18.5 underweight; 18.5-24.9 average weight; 25.0-29-9 overweight; 30-34.9 obesity.
How Many Kilos Can I Healthily Lose In A Month?
Generally speaking, it is possible to say that a loss of 700–800 g per week, without exceeding 3–4 kilos per month, may be sufficient. The general advice is, in fact, not to lose weight too quickly because by doing so, you run the risk of losing lean mass (muscle) and not just fat.
Furthermore, the metabolism could slow down, and the body would then tend to gain weight back very quickly. In some cases, you can lose even three kilos in a single week, considering that the first two are mostly linked to the elimination of excess fluids and swelling.
How Do I Lose 3kg In A Month?
To lose weight, you need to create a caloric deficit. That is, you need to take in less energy than the body uses on a daily basis. 350 kcal less is already enough for a woman, and 500 for a man to obtain the best results without slowing down the metabolism. But it is also essential to do more sports, for example, before breakfast, in order to activate all metabolic processes. During the day, you can ride a bicycle instead of taking public transport, take the stairs instead of the lift, etc.
And we also remember the numerous apps that can be downloaded for free that help you create personalized routes, which allow you to count the steps taken daily, etc. Some tips in the kitchen: Again, with the aim of reducing calorie intake, some simple strategies can be adopted when preparing daily food. For example, he uses a spray bottle of oil, which he sprays onto the food, seasoning it in minimal quantities. The bottle should be held tilted perpendicular to the plate at a distance of 10–15 cm.
Typically, one spray delivers 1.7 ml of oil, equivalent to one serving and approximately 15 kcal. Then, use non-stick pans and take advantage of cooking in the oven, which can be done with very little fat. At the table, if you eat bread, avoid pasta, rice, and potatoes. The latter provide starches, just like rice, pasta, etc. And remember that in one meal, there should be protein food, vegetables (lunch and dinner), or fruit (breakfast and snacks).
Healthy Food And The Help Of Protein Powder
So, what are the best methods for losing weight? The general rules are known: adopt a healthy diet that reduces excess sugars and fats, and then carve out time for physical activity, which is essential for losing weight. Luckily, there are practical food solutions that can become the secret weapon for rapid and healthy weight loss. We are talking about replacement meals based on protein powders, which are great allies of the figure; these contain all nine amino acids helpful in recovering muscle tone but also for controlling hunger, the most challenging part of every diet. These are, therefore, essential substances for the proper functioning of the organism.
Feel Full Despite The Calorie Deficit
The first anti-hunger ally is water, which, by increasing gastric volume, leads to an immediate sense of fullness. But correct hydration, with around 1.5 – 2 liters of water per day, not only increases the feeling of satiety but also helps to burn more calories by stimulating the metabolism. But another excellent ally for losing weight and feeling full is glucomannan, a soluble fiber that, taken with plenty of water, creates a gel in the stomach that puts a stop to hunger. Furthermore, this element absorbs part of the sugars, fats, and cholesterol taken during the meal, preventing their assimilation and thus also reducing the calories ingested.
Protein Powder: When To Take It?
An added advantage of protein powder is that we can take it quickly whenever, for reasons of time, we have to compress the lunch space into a few minutes and would be tempted by the bad habit of skipping it. We can, therefore, use them for breakfast, before or after sporting activities, but also as a substitute for lunch, especially if you are planning a dinner outside the home.
The Best Meal Replacements For Weight Loss
The best soluble replacement meals have the advantage of allowing you to reach precisely the caloric deficit needed to lose weight (maximum 500 calories per day), thus keeping away the yo-yo effect typical of excessively drastic diets. Above all, they do not deprive us of all those nutrients that can sometimes be missing in “do-it-yourself” weight loss. In the most effective meal replacements, as many as 24 beneficial substances are added, including minerals and vitamins.
Furthermore, these are very satiating, rich in fiber, and preferably gluten-free, a sense poorly tolerated by an ever-increasing number of people. The replacement meals are available in various flavors, such as yogurt with berries, coconut, chocolate, or vanilla, to satisfy the needs of every palate. Thanks to the help of protein powder, losing extra pounds and reaching our ideal weight is not a mirage but a goal within everyone’s reach. All you need to do is… start!
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