How to lose 35 pounds

1-Develop your plan

Losing 35 pounds requires a commitment to nutrition, sports, and improvements in everyday life. This is a relatively large goal that you need to adapt to a healthy lifestyle for a while. As a rule, you need to be aiming to lose between 500g and 2 Pounds per week. This means you can lose 15kg in about four months. Start your weight loss program by developing a plan and sticking to it as much as possible.

1    1)    Develop your plan

Write in a newspaper. You need to have a good idea of how much calories you're consuming before starting any kind of diet to burn calories.

Start with a food diary and write down everything you eat or drink in a day. Write your breakfast, lunch and dinner, snacks, drinks and everything you've consumed throughout the day.

Be as accurate as possible. The calorie value you calculated with this data will be your starting point to get a picture of the number of kilograms you can lose.

Write in a food diary after starting your weight loss. See how this can help you stick to your diet and lose weight more while maintaining the CAP.

2- Calculate your current daily calorie intake.

After you have made good use of your food diary for a few days, you will be able to set a goal regarding the number of calories you need to decrease daily in order to successfully complete your slimming process.

Most health professionals recommend losing between 500 g and 1 kg each week. This is a gradual but healthy and more effective weight loss. In fact, you will probably have a facility to maintain the course with this more gradual approach.

Take your food diary and average the number of calories you usually consume. Subtract between 500 and 750 calories from this total.

 This low amount of calories represents what you need to set yourself as a goal if you want to lose between 500 g and 1 kg per week.

If after subtracting the caloric value you get is less than 1 200 calories, consider this value of 1200 calories as a daily intake.

Consume less than 1 200 calories per day is not prudent. This can slow down your metabolism and expose you to a very high risk of nutritional deficits.

3- Determine a realistic period for your program.

 Set up a calendar or agenda that will help you continue and track the evolution of your slimming process in a specific time frame.

If you have set yourself the goal of losing between 500 g and 1 kg per week, you will need about 4 months to lose 15 kg.

However, you should think about including a few extra weeks to lose that desired weight. You need to take into account the unforeseen slippages, holidays and stressful events that can slow you down for a few days or weeks in your program

4 -put in place a support group.

The other aspect that will be beneficial and to is taken in your weight loss process is to find and set up a support group.

Studies have shown that people who benefit from a support group tend to stick to their diet in the long term and are able to lose weight faster and maintain it compared to those who have none 

Talk about your weight loss program to your friends, family or colleagues and ask them to assist and hold you accountable.

Also, be your own support group by writing your motivations in your food diary. Use this newspaper daily or weekly to review your goals and weight.

2-Make some changes to your eating habits

1-Follow a high-protein diet. 

.Many studies have shown that this type of diet will help you lose fat, but it also facilitates this weight loss in the long run.

Protein is an important nutrient for your diet. Try to consume a little more than usual to improve your satiety in general and better manage your appetite.

.Making sure you consume a protein feed during each meal can easily meet your protein needs. Consider consuming at least one or two servings of lean protein per meal and one serving per snack.

.Part of the protein averages between 85 and 115 g. Choose lean proteins as they are low in calories and can easily be suitable for a low-calorie diet.

.Switch between different sources of protein to diversify your diet. Try consuming seafood, soy cheese, legumes, mages of beef, eggs, low-fat dairy and poultry.

2 Make sure that half of your plate is made of fruits or vegetables. 

.The another trick to keep a low-calorie diet without having to starve yourself is to opt for much more for fruits and vegetables.

.These foods are low in calories, which means that you can consume a large amount of food, while not moving away from your goal.

.Addition, these foods are very high in fibers. It allows you to add size to the food, which is why you will feel more satisfied with the table you will have a full belly for a long time after your meal.

.Make sure that half of the meals or snacks consist of fruit or vegetables. Set the target of consuming 75 grams of dense vegetables, 150 grams of green vegetables and 40 grams of fruit per serving.

3 The full-grain selection at 100%. 

In addition to fruits and vegetables, cereals are another group of foods rich in fiber.

Add one or two portions of whole grains to your daily intake to help improve your fiber intake, and in this way, you will feel more comfortable with your meals.

It is advisable to opt for full grains in 100% instead of refined grains because they are richer in fiber, protein and other essential nutrients [14].

Avoid refined grains such as white bread, white rice, pasta or baked goods made from white flour.

Instead, try a variety of whole grains such as oats, quinoa, brown rice, whole-grain bread or pasta made from whole wheat.

Also, always measure the size of the whole grain part you take. Stick to 1/2 Cup or 30 grams per serving.