Effective weight loss: 5 rules that will help you lose weight quickly

Effective weight loss means getting rid of extra pounds quickly, in a healthy way, and without gaining them back. Follow these 5 fundamental guidelines, and you can lose up to 4 kg in a month and easily shed a few centimeters from your waist and other areas of the body.

Effective weight loss should be based primarily on a caloric deficit that is between 300 and 500 kcal, but not below our daily requirements! Adding physical activity to this and following the other rules will help us lose weight and make it fun. This information will completely change the idea that dieting means making a lot of sacrifices and going through a lot of trouble.

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5 Rules for Effective Weight Loss

Caloric deficit

A caloric deficit is the basis for effective weight loss. It should be from 300 to 500 kcal, but not less than our basic daily requirement, which is necessary for the proper functioning of the body. For slimming to be healthy and avoid the yo-yo effect, we should eat them from 1500 to 1700, but never below 1450.

Physical activity

Physical activity is essential for weight loss, as it can burn as much as 600 kcal during 2 hours of walking. We should try to move as much as possible during our daily activities, such as taking the stairs instead of the bus or car. If we add cardio training mixed with strength exercises 3-4 times a week or more, our body will be slimmer after a month.

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The 80:20 Rule

A healthy diet is important for many reasons, such as slowing down the metabolism and having negative health effects. It is important to provide the right amount of protein, carbohydrates, and fats, as well as minerals and vitamins, and to stick to the 80/20 rule. Ideally, 50% of each meal should be vegetables or fruit, with at least 3 out of every 4-5 meals based on fruit.

Drinking the right amount of fluids

Drinking the right amount of fluids is essential for reducing extra weight and cellulite. It is important to drink at least 2 liters of water every day, and even 3-4 liters on warmer days. One glass of water should be consumed before each meal. Lemonade without sugar, tea, or herbs is also a great option.

Regularity and perseverance

Effective slimming does not take a week or a month, but a healthy rate of weight loss is from 0.5 to a maximum of 1 kg per week, which is about 4 kg per month. To lose one kilogram, we need to burn as much as 7000 kcal, and an hour of training can help us lose from 300 to 600 kcal. The key to success is changing eating habits and finding physical activity that we enjoy, and after a few months our figure will completely change. Even if we lose 2-3 kg per month, after 3-4 months we will get rid of as much as 10 extra kilos.

Effective belly slimming

Unfortunately, losing weight only from the belly is not possible. We’ll always burn more fat throughout the entire body. It will be very challenging for us to lose belly fat if we have a tendency to store it. You will lose 2-4 kg and about 2-3 centimeters from the waist and tummy each month if you follow the above advice for effective slimming.


Slimming injections : Do they work?

Injections for slimming is the common name for drugs in the GLP-1 analogue class, which are primarily used to treat type 2 diabetes and obesity. Drugs have become very popular since it was discovered that they could significantly reduce body weight.

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Semaglutide (Ozempic), liraglutide (Saxenda, Victoza), and dulaglutide are the three main ingredients in the so-called slimming injections (Trulicity). Despite the fact that all of them can help people lose weight, only Saxenda is approved for the treatment of obesity in Poland. Although they may be prescribed by a doctor “off-label” (beyond the indications in the leaflet) for the treatment of overweight and obesity, other medications are designed for diabetic patients. These medicines are on prescription. Unfortunately, due to the enormous demand for slimming injections, pharmacies are struggling to stock diabetes medications.

Injections for slimming: when does the doctor prescribe them?

Drugs that mimic the incretin hormones that are released in the digestive system after a meal, or “GLP-1 analogues,” stimulate the release of the hormone insulin and aid in blood sugar regulation. Therefore, they are typically suggested to type 2 diabetes patients. Furthermore, products in this category protect the circulatory system and can aid in weight loss (learn more: which slimming injection is the best?).

Indications for the use of individual “slimming injections” according to the leaflet are:

  • Ozempic – in adults with type 2 diabetes that is not adequately controlled together with an appropriate diet and exercise,
  • Saxenda – in adults for weight management , along with diet and exercise if present
    – BMI of 30 kg/m² or more (obese) or
    – BMI of at least 27 kg/m² but less than 30 kg/m² (overweight) and health problems related to body weight (e.g. hypertension, hyperlipidemia, sleep apnea, diabetes, previous heart attack, stroke).
  • Victoza  – in adults and children from 10 years of age with type 2 diabetes , in combination with diet and physical activity,
  • Trulicity  – in adults with insufficiently controlled type 2 diabetes , together with appropriate diet and exercise.

The doctor may prescribe drugs based on the directions in the leaflet (mostly for diabetic patients) or for other health problems that are not on the label.

  • obesity,
  • insulin resistance,
  • polycystic ovary syndrome (PCOS) . 

Injections for slimming: how to get them?

Diabetics and people who want to lose weight should go to their family doctor or specialist to get a prescription for a slimming injection, as doctors often prescribe off-label to people who do not have diabetes.

What is obesity?

The World Health Organization (WHO) defines overweight and obesity (obesity) according to the so-called body mass index (BMI).

Want to know about obesity

Obesity and its precursor, overweight, are the main causes of important secondary diseases like high blood pressure, coronary artery calcification (coronary heart disease), type 2 diabetes, various types of cancer, and various orthopedic and mental illnesses.

The distribution of body fat determines the personal health risk in addition to the degree of overweight (BMI value). The best measurement for it is the waist circumference. A significant increase in the risk of secondary diseases is present if the circumference is greater than the values of 102 centimeters for men or 88 centimeters for women.

Causes and risk factors

The body receives energy from the food it consumes. Energy is used for movement of any kind as well as for the basic metabolic rate that occurs at rest. Low energy expenditure coupled with high energy intake causes the body to store excess energy as fat.

Obesity and overweight are typically caused by a combination of poor dietary habits and an unfavorable genetic predisposition. Obese people frequently consume diets that are excessively high in fat and calories overall, in addition to getting little to no exercise. Psychological elements like stress or annoyance also have a positive impact. Less frequently, other diseases or the use of certain medications can cause obesity.

For example, the following causes can play a role in the development of obesity:

  • genetic predisposition
  • unfavorable and too high-calorie eating habits
  • lack of exercise
  • Stress
  • diseases
  • certain medications

Genetic predisposition

Experts believe that a person’s BMI is largely genetic, based on twin studies. A person’s basal metabolic rate, or how many calories they consume while at rest and doing nothing, is most likely influenced by genetics. The BMI of these individuals is much more closely correlated with the BMI of their biological parents or siblings than with the BMI of their adoptive parents, according to a study of adopted adolescents and young adults.

Studies suggest that some obese individuals may experience increased hunger due to genetics. Given that the hypothalamus houses both the eating center and the satiety center, certain brain regions, particularly that region, are likely involved in this process.

High-calorie eating habits

A diet with too many calories is not always the result of carelessness, ignorance of health issues, or a lack of knowledge. Fresh fruit and vegetables may occasionally be skipped in favor of high-fat, high-calorie snacks due to convenience or a lack of time. Some of these “small snacks” contain the same number of calories as an entire meal. The frequent consumption of sugary beverages encourages weight gain in kids and teenagers. A constant surplus of food, especially if frequent meals are consumed in between, can also encourage overeating.

Lack of exercise

Regular exercise lowers your risk of developing many diseases, including obesity. However, more and more professional tasks are now completed while seated, elevators are used to ascend stairs, and longer distances are now frequently traveled by car rather than, perhaps, by bicycle. Many places have replaced active leisure activities with hours of couch-bound TV watching. The basis for this deficiency is frequently laid in early childhood: a link between a lack of exercise at a young age and obesity and the subsequent secondary diseases later in life can be established.


Time pressure, fast food, and stress can all lead to unhealthy eating habits. This can cause problems with self-esteem and self-perception, which can lead to eating disorders.


The diseases that can lead to obesity include, for example, eating disorders with excessive binge eating and excessive energy intake ( binge eating disorder ). Rarely, obesity can be the result of endocrine disorders, such as an underactive thyroid . Cushing’s syndrome is also mentioned as a possible cause , in which there is an excessive cortisol level in the blood as a result of medication or overproduction in the adrenal glands.

Certain medications

There are some medications that promote weight gain. However, these drugs usually only lead to obesity if there are other relevant factors involved. If there is a suspicion that a prescribed drug such as cortisone or a drug for depression or certain other mental illnesses is involved in weight gain, it is best to discuss this with the doctor treating you. He or she may be able to point out alternatives or advise on appropriate countermeasures.

Symptoms and consequences of obesity

People who are overweight or obese commonly experience rapid fatigue, lack of stamina, profuse sweating, and shortness of breath as their first-hand physical complaints. Due to the increased stress on the joints, weight gain results in a general restriction of mobility, frequent pain in the hips, knees, and spine, as well as an increased risk of osteoarthritis (joint wear and tear). However, secondary and ancillary diseases brought on or encouraged by obesity are frequently more serious. With rising BMI, the risk of developing it rises.

Common consequences of obesity:

High blood pressure

The most prevalent co-occurring disease with obesity is high blood pressure (also known as arterial hypertension). Increased BMI is directly correlated with an increased risk of high blood pressure, according to studies. In turn, high blood pressure raises the risk of arterial sclerosis, which can affect the vessels associated with heart disease (coronary heart disease).

Coronary heart disease

The risk of the coronary arteries being damaged rises noticeably as BMI rises. It’s also possible to have a heart attack. Of course, there are other risk factors as well, including smoking, high blood pressure, diabetes, and elevated blood lipid levels.

Type 2 diabetes (diabetes)

Here, too, the following applies: the higher the BMI, the higher the risk of developing type 2 diabetes mellitus. This applies to BMI values ​​from 25. In addition to body weight, however, genetic factors also play a major role.


Studies have linked gaining weight to an increased risk of developing cancer. After menopause, uterine, pancreatic, gallbladder, and breast cancer in women receive the most attention. Esophageal, renal cell, and colon cancer are all more common in women than in men. The increased risk of cancer is most likely brought on by changes in specific hormones brought on by obesity. Obesity is now recognized as a risk factor for 13 different tumor types and accounts for six to ten percent of all cancer cases.

psychological consequences

Reduced self-esteem, anxiety, and depression can be brought on by obesity. The stress that those affected experience on a psychological level may then trigger new binge eating episodes. The act of eating should then be soothing and relieving, but obese people find themselves in an endless cycle.

  • orthopedic problems (e.g. arthrosis in knees and hips, back pain )
  • Lipid metabolism disorders (e.g. increased blood lipid levels)
  • stroke
  • Sleep apnea syndrome with nocturnal breathing pauses
  • gout
  • gallstones
  • gynecological problems in women (e.g. urinary incontinence , infertility, birth and pregnancy complications)
  • Disorders of potency and sexual desire in men

Eat cabbage if you want to lose weight

Cabbage contains vitamin A, vitamin C, iron, fiber, zinc, phosphorus, magnesium, calcium, and other important nutritional benefits

see also : Cabbage soup for slimming – cheap, tasty and filling, and the portion has only 100 kcal

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In the modern era, where it is difficult to catch the running thorns of the clock, it seems impossible to take care of your health and especially weight, but there is a vegetable used in your kitchen that helps in losing weight.

Of course, cabbage is used in every household and today we will tell you how to lose weight from cabbage as well as its usefulness.

Nutritional benefits of cabbage:

Cabbage contains vitamin A, vitamin C, iron, fiber, zinc, phosphorus, magnesium, calcium, and other important nutritional benefits, it also contains antioxidants that help protect against diseases like cancer, while cabbage helps in improving digestive system, controlling blood pressure and lowering cholesterol in the body.

In terms of calories, according to a study, 100 grams of cabbage contains 25 calories, which helps in losing weight.

Use of cabbage:

Cabbage can be used in different ways, to lose weight, you can mix cabbage with other vegetables and eat it in the form of salad, while many people also use cabbage by adding it to soup or rawot.

Children are increasingly becoming obese

The global health issue of childhood obesity is one that is getting worse. It is understood to be a disease of civilization that impairs the health of the entire organism. It takes a lot of effort and time to fight it. Harvard University researchers came up with a brilliantly straightforward concept that involves affixing special labels to bottles of sugary drinks that resemble those found on cigarette packs.

Children are increasingly becoming obese, and poor eating habits and a lack of exercise are the main causes of this condition. Numerous negative health and life consequences are possible as a result of this lifestyle disease. As a result, the World Health Organization has made the fight against the obesity epidemic a top priority (WHO). Promoting a healthy diet and an active lifestyle is one way. But it’s still insufficient..

A team of American researchers from Harvard University, led by Dr. Aviva Ann Musicus, had an inspiration while conducting the study. She added warning labels to bottles of sweet carbonated and non-carbonated drinks to protect people’s health.

Both written and visual warnings were used, for example, “Sugar increases the risk of caries.” For example, they showed what happens to the body when too much of these drinks are drunk.

The analysis involved almost 1,000 parents of kids between the ages of 6 and 11. The participants were first divided into four groups by the researchers. Each of them was required to read the labels on the containers of sugary drinks, which typically included the ingredients list, a written warning about the high sugar content, a graphic warning (such as bags or teaspoons of sugar), and a health warning graphic (e.g. tooth decay, a diabetic foot, or person on dialysis).

The subjects were then instructed by the researchers to purchase drinks for their kids from an online grocery store. It turned out that they were more concerned with the product’s sugar content. The respondents said it made them feel disgusted to consume these drinks because of the packaging’s new labels’ “drastic” graphics.

Compared to parents who only had to read the standard label, 13.4% of parents skipped buying a child a sweet drink. When parents saw health warnings with pictures, 14.7% of them decided not to put high-sugar drinks in their virtual shopping basket.

They stated that this kind of label made them feel a variety of emotions, including guilt, anxiety, fear, and disgust. Scientists contend that feelings are what drive habit change. Parents believe that labels should be placed on the packaging of sweet drinks that show how much sugar is in them. They are more effective than disturbing health warnings.

warning labels on sugary drink bottles. “A good solution”

In an interview with the website MailOnline, dietitian Sonia Pombo from Action on Sugar talked about the results of the study. She thinks that any solution that shows that a certain product has too much sugar is a good one. “The study proves that putting this kind of information on labels helps shoppers make better decisions,” she said. He hopes that this analysis will get companies to change the way their packaging looks to make it clear how much sugar is in a product. Dr. Linda Greenwall, who started the Dental Wellness Trust, says that putting these labels on foods would also help a lot in the fight against caries in children.

WHO has given simple guidelines for good health and obesity, which are also very easy to follow

Numerous diseases, including those that induce obesity, are now considered a global issue. However, you can prevent this condition with sensible dietary choices, regular exercise, and vigilance. In this regard, the World Health Organization (WHO), a division of the United Nations, has provided some extremely fundamental recommendations that we can follow to prevent obesity and a number of ailments.

Obesity can be prevented by adopting four simple habits

The most crucial thing is to routinely exercise and refrain from spending too much time sitting still. These are some more crucial criteria though.

Avoid salt and sugar.

The dreadful sickness of our day, sugar intake, is now exacting its vengeance on us in the form of diabetes. Experts from throughout the world concur that lowering sugar has numerous immediate advantages and lowers obesity. Sugar consumption without restriction leads to diabetes, which in turn contributes directly or indirectly to rising cholesterol, blood pressure, and heart disease.

The minimal use of salt is the second crucial factor. Fast food, chips, pizza, etc. are particularly salty in today’s fast-paced world. The World Health Organization recommends that adults consume no more than five grammes of salt per day. Salt causes us to gain weight and may cause blood pressure problems even before that.

Because of this, it’s crucial to stay away from salt and sugar.

Fatty food

Greasy, oily foods are detrimental to our health. While they are raising cholesterol, they are also raising many other problems, including high pressure. It is crucial to fully avoid oily foods because of this. Our weight continues to increase as a result of the progressive accumulation of fat in our bodies.

Balanced meals

Although there is much discussion surrounding balanced diets, experts agree that a diet that includes all the vitamins, proteins, and other vital elements constitutes a balanced diet. Fruits, vegetables, meat, eggs, legumes, and other products fall under this category. This is the reason that a balanced diet also keeps bodily processes in check, preventing obesity.


The importance of drinking after eating cannot be overstated. Avoiding sugar-filled beverages, soft drinks, and energy drinks at any costs is a smart practise. According to some study, the primary contributors to obesity are soda and other sweet drinks. But as we’ve already mentioned, these drinks are loaded with sugar.

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