Can you lose a small amount of weight and get big health benefits? (Weight Loss Benefits)

Do you have a big goal to lose weight? Sometimes, when you have a few kilos to lose, it's normal to feel a little scared and discouraged, "Oh, how can I do this?" But don't worry. Let's take this journey step by step. Let's start with a small goal that you can reach quickly and that will bring you great joy. Imagine how much better your health would be if you could consistently lose 5% of your total weight. This small change can significantly reduce your risk of developing serious diseases such as heart attack and stroke.

What happens inside your body when you lose 5% of your weight

When you lose a small amount of weight, say 5%, it has a dramatic effect on these things in your blood. These are the things you see in your Lipid Profile report.

See? What a big result with a little effort. Let's talk about some simple, easy ways to help you reach this goal.

Shall we get started? Start today with these three things.

Choose three things from the list below that you think are easiest to do. Don't try to do them all at once and get overwhelmed. Make a habit of doing the three things you choose for about two weeks. When you succeed, you will feel very confident and motivated. Then choose three more new things and practice them too. This way, it is very easy to gradually add them to your life.

1. Get used to cooking at home.

This can be the best first step to losing weight. Once you start eating home-cooked food instead of eating store-bought food, especially fried rice and fried rice, you will notice the difference. Because how much oil, sugar, salt and flavorings are added to store-bought food without us realizing it? At home, we can prepare healthy, tasty food with less oil .

2. Be careful about what you drink.

Cutting out sugary drinks (store-bought sodas, some packaged fruit drinks) is a great way to lose weight. If you're bored of just drinking water, try switching it up a bit. Add a slice or two of lime, a few mint leaves, or a few sliced ​​strawberries to a mug of water and let it sit for a few hours. You can make a delicious, refreshing drink.

3. Reduce the number of times you eat dessert

Unknowingly, one of the main reasons we gain weight is eating desserts too often. Especially after dinner. Try limiting things like waffles, milkshakes, and ice cream to one day a week instead of eating them every day. That will make a big difference.

4. Change the way you share plates

Fill half of your plate with vegetables and greens . That means making sure to have something like a salad, a stir-fry, or a steamed vegetable on your plate. Reduce the amount of carbohydrates like rice and eat more vegetables. That way, you'll feel fuller and your body will absorb fewer unnecessary calories.

5. Think about snacks

We often buy a big packet of biscuits or a packet of cashew nuts and eat them all while watching TV. Instead, even if you buy a big packet, divide it into small packets or bags . Eat only one small packet at a time. Research has found that people who use 100-calorie snack bags in this way consume about half the calories compared to those who eat from a big packet.

6. Choose fish instead of meat.

Reduce the number of times you eat meat per week and add fish to your diet instead. Try to eat fish at least five or six times a month. Also, reduce the amount of cheese and meat you eat per day. This habit will help you lose weight in the long run.

7. Let's change the ingredients a little while cooking.

Sometimes, small changes in the way we prepare food can significantly reduce the calorie count.

• When making a meat curry: Use half the amount of meat you would normally use, and add the remaining amount and a vegetable like thinly sliced ​​eggplant, mushrooms, carrots, or beans . The curry will be larger, taste better, and have fewer calories.
• When making something baked, such as a cake: You can use applesauce instead of half the amount of butter or margarine.
• For cakes or cookies: Instead of an ounce of chocolate, use a quarter cup (1/4 cup) of cocoa powder.

Try these two things to reduce triglycerides by another 10%.

In addition to the above habits, if you take care of these two things, you can reduce your triglyceride levels by about another 10%.

• Reduce foods with added sugar and fructose: Sweet foods, drinks, and processed foods are high in sugar. Reduce these as much as possible.
• Choose healthy fats: Like coconut oil, vegetable oils (e.g. olive oil), fish, and nuts like cashews, peanuts, and almonds contain unsaturated fats. These are good for the body.

None of this can be done overnight. But start today with something small that suits you and that you think you can do. That small victory will be a big boost for you on this journey. If you have any health conditions, especially cholesterol or diabetes, it is best to talk to your doctor before making any dietary changes.

Weight loss, cholesterol, triglycerides, healthy eating, heart disease, bad cholesterol, good cholesterol