How to lose six kilos in one month?

next- The current average weight of men is six kilograms more than the same amount in 1993. If you are overweight, we will tell you how to lose weight in a healthy way.

According to Ferraro, quoted by Daily Telegraph, This is an uncompromising figure: obesity currently costs the UK almost £100 billion a year. An analysis by the Tony Blair Institute, the results of which were published last week, described Britons as a “sick nation” and attributed the cause to being overweight. British men have gained 6kg and British women 5kg over the past decade. Roy Taylor, Professor of Medicine and Metabolism at the University of Newcastle, says the report is “absolutely shocking” about the desperate situation Britain is in now.

When he started working as a doctor in the mid-1970s, seven percent of adults had a body mass index above 30, which made them appear obese at the time. Now this figure has increased almost four times and another 37.9% is considered overweight. “As a population, we've become overweight,” he says. Taylor points out that this has less to do with our individual choices than with our fattening environment, where sedentary lifestyles and high-calorie foods have become the norm.

If you're looking to lose 6 extra pounds, here are four ways to do it in four weeks:

1-Reduce carbohydrate consumption

While the introduction of the Atkins diet in the 1960s was long dismissed as a fad, research since then has shown the potential for weight loss following a reduction in carbohydrate intake. By reviewing the literature of this year and the results of several significant studies, it can be noted that low carbohydrate consumption is effective in reducing body mass. A study conducted in 2018, the results of which were published in the British Medical Journal, showed that among overweight patients, those who reduced their intake of carbohydrates and replaced them with fat compared to those who ate a diet rich in carbohydrates, but with They follow low fat, their metabolism is increased and they burn more calories per day.

Carbohydrates such as white bread and pasta increase the level of glucose in the blood, which is stored as fat when the body needs it. By reducing the amount of carbohydrates consumed, the body is forced to burn the stored fats for energy and thus weight loss. The potential capacity to reverse type 2 diabetes and improve glucose regulation in the body is also increased.

As a result, it is recommended to include a diet with low carbohydrates, moderate protein and no ultra-processed foods, as well as healthy fats and good amounts of fiber (unsaturated fats such as fish, nuts and seeds and whole grains, respectively) Eat beans and leafy vegetables. Protein is responsible for producing the strongest “fullness hormone” response from the gut, which then transmits a satiety signal to the brain. Protein also tastes good and is usually very varied. Lose 6 pounds on a low-carb, high-protein diet. One month is an achievable goal.

2- Alternate days

Intermittent fasting is one of the most studied modern food patterns and usually reduces food consumption to eight or fewer hours per day. It is thought that the success of the intermittent fasting effect is due to the fact that with fewer hours to eat, you can also reduce the amount of food you eat. Research shows that shorter eating windows (4-6 hours) result in the most weight loss because they result in the most energy restriction. When people eat in these smaller windows, they tend to consume 500 to 600 calories per day. “Fasting works because it represents a shift from storing calories to burning them,” says Jason Fang, MD, a kidney disease physician and author of The Complete Guide to Fasting.

The most common form of intermittent fasting is the 16:8 ratio, meaning a 16-hour fast with an eight-hour eating window where eating usually starts at noon and ends at 8pm. “Longer fasts are more intense and usually less frequent, but that's a personal preference,” Fang says.

Personal choice should be the biggest factor in choosing the type of speed and duration of fasting. We know that people are more sensitive to insulin in the morning, which means that our body can easily release blood sugar into the cells in the morning. Insulin sensitivity decreases during the day and reaches its lowest level at night. That's why it's best to make your eating window earlier in the day (8 am to 4 pm) because it can help reduce diabetes risk factors such as fasting glucose, fasting insulin, and insulin resistance.

3- Calorie count

“Simply put, the way people lose weight is related to reducing the amount of energy they use,” says Nick Finer, former honorary clinical professor at the University College London's Institute of Cardiovascular Sciences.

Thus, diets centered around calorie reduction are effective, as a 2021 article published in the Journal of Obesity and Metabolic Syndrome found that reducing daily calorie intake is the most important factor in weight loss. However, it is difficult to maintain the process of calorie reduction in the long term and it works better in a limited period with a defined weight loss goal.

“You need to cut about 7,000 calories from your diet to lose a pound,” adds Finer. “Some people choose 'fast days,' where they often eat normally for five days of the week and eat between -500 on the remaining two days.” They consume 800 calories of food.

Although stunts like the “Twinkie” diet may seem tempting, you should avoid it because they may have short-term results, but the overall effects on your health are likely to be harmful. According to the diet, a Kansas State University nutrition professor cut calories for 10 weeks in 2010, eating mostly snacks, powdered donuts, and other unhealthy foods. He lost 12 kg in 10 weeks. While this may sound like a silly thing to do, it demonstrated the basic law of weight loss: burn more calories than you eat, regardless of the type of food. However, the bad news for junk food lovers is that the lack of nutrients in this type of diet makes it a bad idea for your overall health.

4- Food substitutes

In 2008, testing the hypothesis that weight loss would reverse the course of type 2 diabetes, Taylor devised a plan to address what her patients described as their biggest obstacles to weight loss: hunger and the daily challenges of making healthy choices. He says a low-calorie liquid diet consisting of shakes with non-starchy vegetables was surprisingly successful, resulting in a 15kg weight loss over an eight-week period.

This method is now the basis of the UK National Health Service's Type 2 Diabetes Improvement Program and its effectiveness has been demonstrated in numerous studies, including a 2019 meta-analysis from the University of Oxford showing that meal replacement programs lead to greater weight loss at one year compared to other programs. Weight loss is proven. The result of a research published in the Journal of the Academy of Nutrition and Dietetics in 2021 showed that people who used meal replacements in more than 60% of their diet saw the greatest impact on their weight loss. The most important first step to starting a meal replacement program is to commit to it yourself and make sure your family and friends are on board, because without them it won't work and you'll face significant obstacles.

It is also important to find whole food alternatives that contain the required levels of protein, vitamins, carbohydrates, fats and minerals for good health. Taylor recommends three meal replacements (either soup or shake) per day plus unlimited salad greens during the required weight loss period. After that, he suggests adding protein like chicken or salmon to your salad to get back to normal eating, and cut your daily food intake by about a third, as the amount that was previously normal for the diet is used for the new body. , healthy and smaller is very much.