{"id":8532,"date":"2023-06-27T08:49:02","date_gmt":"2023-06-27T08:49:02","guid":{"rendered":"https:\/\/crynfiction.com\/?p=8532"},"modified":"2023-06-27T08:49:02","modified_gmt":"2023-06-27T08:49:02","slug":"lose-weight-fast-and-safely-according-to-health-experts-advice","status":"publish","type":"post","link":"https:\/\/crynfiction.com\/health-diet\/lose-weight-fast-and-safely-according-to-health-experts-advice\/","title":{"rendered":"Lose weight \u2018fast and safely\u2019 according to health experts\u2019 advice"},"content":{"rendered":"<p><p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.images.express.co.uk\/img\/dynamic\/126\/590x\/secondary\/weight-loss-4825565.jpg?r=1687852583149\" data-src=\"https:\/\/cdn.images.express.co.uk\/img\/dynamic\/126\/590x\/secondary\/weight-loss-4825565.jpg?r=1687852583149\"><\/p>\n<p>Slow and steady weight loss is ideal, but Holland &amp; Barrett nutritionist Isabel Tarrant has explained how it\u2019s possible to achieve fast weight loss safely.\u00a0<\/p>\n<h3>1. Don\u2019t cut out entire food groups\u00a0<\/h3>\n<p>Isabel said: \u201cTo lose weight effectively and safely, you don\u2019t need to cut out whole food groups e.g. carbs or dairy, as this can lead to nutrient deficiencies. Instead, focus on eating a range of good quality foods from each food group.\u201d\u00a0<\/p>\n<p>She suggested making healthy swaps; white rice for wholegrain brown rice or chips for sweet potato.\u00a0<\/p>\n<ul>\n<li>A healthy diet should also consist of the following:\u00a0<\/li>\n<li>Quality protein, such as fish, chicken, beans, legumes, nuts<\/li>\n<li>Wholegrains, such as quinoa, brown rice, sweet potato, oats\u00a0<\/li>\n<li>Healthy fats e.g. avocado, nuts and olive oil<\/li>\n<li>A variety of fruit and vegetables<\/li>\n<\/ul>\n<p>The nutritionist added: \u201cFocusing on whole foods from each food group is a great way to promote safe weight loss.\u201d\u00a0<\/p>\n<p><p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.images.express.co.uk\/img\/page\/placeholder.gif\" data-src=\"https:\/\/cdn.images.express.co.uk\/img\/dynamic\/126\/590x\/secondary\/countineg-calories-4825553.jpg?r=1687852583203\"><\/p>\n<h3>2. Don\u2019t drastically restrict calories\u00a0<\/h3>\n<p>\u201cWeight loss can become unsafe when you cut your calories too dramatically. Although reducing your calorie intake is important for weight loss, it doesn\u2019t need to be a drastic reduction,\u201d Isabel said.\u00a0<\/p>\n<p>For \u201csafe weight loss\u201d, reducing calorie intake by 500 calories a day can equate to 1lb weight loss a week.\u00a0<\/p>\n<p>The expert said reducing calories by 500 calories a day is an \u201cachievable and maintainable goal\u201d and it won\u2019t feel as if \u201cyou\u2019re starving yourself\u201d.\u00a0<\/p>\n<h3>3. Limit processed foods and eat wholefoods\u00a0<\/h3>\n<p>A healthy diet consists of plenty of whole foods, eg. fruit, vegetables, whole grains, beans and pulses.\u00a0<\/p>\n<p>A \u201csimple way\u201d to achieve safe weight loss is to reduce the amount of processed and packaged foods you consume as these are \u201cfull of salt, sugar and artificial additives\u201d.\u00a0<\/p>\n<p>Anyone who regularly snacks throughout the day should consider switching to whole food snacks. Eg. swap a pack of crisps or chocolate bar for a piece of fruit or handful of nuts, or apple and peanut and butter.\u00a0<\/p>\n<p> <strong> Don&#8217;t miss&#8230; <\/strong> <br \/> <strong>10 weight loss tips to achieve \u2018quick\u2019 fat burning, according to a nutritionist[LIST] <\/strong> <br \/> <strong>Princess Kate may have same breakfast every day to stay slim[ROYAL DIETS] <\/strong> <br \/> <strong>Man drops huge eight stone in 10 months after seeing &#8216;wedding photos'[REAL LIFE] <\/strong><\/p>\n<h3>4. Pay attention to portion size\u00a0<\/h3>\n<p>Portion sizes depend on age, gender and activity level. A general rule of thumb, a healthy adult portion size could consist of six tablespoons of pasta, two eggs and two tablespoons of nuts, one handful of grapes and 40g of cereal.\u00a0<\/p>\n<p>\u201cA trick to aid weight loss is eating on smaller plates\u201d, Isabel said. \u201cResearch has shown that individuals eat significantly less when served the same amount of food on a small plate rather than a bigger plate.\u201d\u00a0<\/p>\n<p>This is because using a smaller plate tricks the brain into thinking the amount of food you\u2019re eating is larger than compared to it being on a bigger plate, so you\u2019ll eat less.\u00a0<\/p>\n<h3>5. Eat without distraction\u00a0<\/h3>\n<p>Research has shown that we tend to eat up to 30 percent more food when watching TV or while on our phones, compared to when eating without digital distractions.<\/p>\n<p>Eating mindfully allows us to pay attention to our body\u2019s natural hunger and satiety signals, so we can recognise when we\u2019re full and stop eating.<\/p>\n<p>We use your sign-up to provide content in ways you&#8217;ve consented to and to improve our understanding of you. This may include adverts from us and 3rd parties based on our understanding. You can unsubscribe at any time. More info<\/p>\n<p>Source: <a href=\"https:\/\/www.express.co.uk\/life-style\/diets\/1784856\/How-to-lose-weight-fast\" target=\"_blank\" rel=\"noopener\">Read Full Article<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Slow and steady weight loss is ideal, but Holland &amp; Barrett nutritionist Isabel Tarrant has explained how it&rsquo;s possible to achieve fast weight loss safely.&nbsp; 1. Don&rsquo;t cut out entire food groups&nbsp; Isabel said: &ldquo;To lose weight effectively and safely, you don&rsquo;t need to cut out whole food groups e.g. carbs or dairy, as this can lead to nutrient deficiencies. [&#8230;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lose weight \u2018fast and safely\u2019 according to health experts\u2019 advice - Crynfiction<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/crynfiction.com\/health-diet\/lose-weight-fast-and-safely-according-to-health-experts-advice\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lose weight \u2018fast and safely\u2019 according to health experts\u2019 advice - Crynfiction\" \/>\n<meta property=\"og:description\" content=\"Slow and steady weight loss is ideal, but Holland &amp; Barrett nutritionist Isabel Tarrant has explained how it&rsquo;s possible to achieve fast weight loss safely.&nbsp; 1. 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