How can a woman lose body weight 100 pounds in 4 months safely?

How to lose 100 pounds safely?

Losing 45 kg of weight is a lot of work, but you can achieve this and maintain  results. This isn't about a cabbage diet or a plan that promises to lose weight quickly and quickly, but it does the opposite.

Like the National Institutes of Health, Yale Health found that data shows that people who lose 1 to 2 pounds per week are more successful at maintaining the weight loss permanently.

Based on the above, you can gain 52 pounds in 6 months. People with a high starting  weight should expect to lose more pounds than people with a low starting  weight.

You must first be sure that you need to lose the weight: the simplest screening tool is the body mass index (BMI).

If you have a BMI  between 25 and 30, you can lose  weight on your own through diet and exercise. When your BMI reaches 30, you may need another type of treatment.

How to lose weight safely?

• Control your calorie intake

To lose weight, you just need to burn more calories than you consume. You can reduce your calorie intake through diet and burn more calories through exercise. An individually tailored diet can help create a 500-1000 calorie deficit  per day.

The nutritional guide's minimum calorie intake  is 1,600 for an adult female and 2,000 for an adult male.

• Increase your protein intake

Studies have shown that eating protein  can increase the number of calories you burn by boosting your metabolic rate and reducing your appetite.

Protein helps you feel full and reduces carb cravings. It also helps you build and maintain muscle mass while losing weight. Muscle mass burns more calories than fat, even when your body is resting.

• Increase your fiber intake

Fiber is the one of a type of carbohydrate that the body can't digest. It helps control the body's sugar intake, which helps control hunger and blood sugar levels, a source at Harvard Nutrition explains. 

Less cravings for snacks means eating less and reducing total calorie intake.

• Cut down on refined carbohydrates

Less healthy  sources of carbohydrates include white bread, white rice, cakes, soda, and other highly processed or refined foods. These foods contain highly digestible carbohydrates that can promote weight gain and suppress weight loss.

Choose healthy carbohydrate sources  (whole grains, vegetables, fruits and beans, raw or minimally processed).

• Eat more vegetables

The water and fiber found in fruits and vegetables add bulk to your meal, so you can eat the same amount  with fewer calories.

We are replacing high-calorie foods with  fruits and vegetables that are low in calories and contain healthy fats. The recommended amount for adults is 1½-2 cups of fruit and 2-3 cups of vegetables.

• Exercise

Improving your diet is the most effective way to lose weight  and control it. Physical activity helps you burn calories. Combine  increased physical activity with a healthy diet. Walk, jog, run, or bike. If you walk 5,000 steps a day (40 minutes  at a brisk pace), you can burn 1,240 calories in a week.

Sharply reduce calories and do not exclude whole food groups. This is not the secret to long-term success. If you need  significant weight loss, it is best to consult with an experienced dietitian.