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diet.js
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diet.js
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let a=document.getElementById("showBMI");
let weight = ["You are underweight.","You are a healthy weight.","You are overweight.","You are obese.","You are very obese."];
function search()
{
a.innerHTML = '';
let kg = parseFloat(document.getElementById('kg').value);
let cm = parseFloat(document.getElementById('cm').value);
let bmi = ( Math.round (kg / (cm*cm/10000) *10) /10 );
let html = `<h1>Your BMI is : ${bmi} </h1>
`
if(bmi<=18.5) {
html = html + weight[0];
a.innerHTML +=html;
ad(bmi);
return;
}
if(bmi>18.5 && bmi<25) {
html = html + weight[1];
a.innerHTML +=html;
ad(bmi);
return;
}
if(bmi>=25 && bmi<30) {
html = html + weight[2];
a.innerHTML +=html;
ad(bmi);
return;
}
if(bmi>=30 && bmi<40) {
html = html + weight[3];
a.innerHTML +=html;
ad(bmi);
return;
}
if(bmi>=40) {
html = html + weight[4];
a.innerHTML +=html;
ad(bmi);
return;
}
}
let advice = document.getElementById("advice");
let html1 = `
<br>
<div>
<h2 style="background: #fcfcfc; border: solid #9C27B0 0.5px;border-radius: 2px; box-sizing: inherit; color: #E91E63; display: inline-block; font-family: 'Hammersmith One', Tahoma, Arial; font-size: 1cm; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 1cm 3cm 0cm 5cm; padding: 0.4em 1.1em; text-align: justify; text-decoration-line: none; text-transform: uppercase; transition: all 0.3s ease; vertical-align: baseline;">Here is some tips for <br> you to gain weight</h2>
</div>
<div style="margin: 2cm 8cm 4cm 4cm ">
<h2>Eat More Food</h2>
<img src="/diet/giphy.gif" width="700cm" height="400cm" alt="">
<p>You need to eat more calories than your body burns to gain weight. Don’t go by feeling since it’s easy to overestimate your calorie intake. Instead start by tracking everything you eat. Find out how many calories you need to gain weight. Then consistently eat more calories.</p>
<p>Good calorie calculators will suggest about 16kcal/lb of body-weight to maintain your weight. For the 135lb/60kg skinny guy that’s about 2112kcal/day. This number doesn’t need to be 100% accurate. You’re just looking for a starting point and will adapt your food intake based on your progress.</p>
<p>Add 500 calories per day to gain weight. For the 60kg/135lb skinny guy 2112 maintenances calories becomes 2612kcal/day. Round this down to 2600kcal to keep things simple – this isn’t surgery, and the calories on food labels aren’t 100% accurate anyway. Ballparking it is fine.</p>
<p>If you want to gain weight fast and don’t care about gaining some extra belly fat, add 1000kcal/day. So for the skinny 60kg/135lb guy, that’s 3100kcal/day. It’s however easier to start with 500kcal/day extra so your body has time to get used to eating more food.</p>
<p>Keep in mind it’s your daily average calorie intake at the end of the week and month that determines if you’ll gain weight. If you eat 3100kcal today but then only 1500kcal the next three days, you’re unlikely to gain weight. You have to consistently eat more food. Hit your numbers every day.</p>
<p>It’s normal to struggle to eat your calories every day in the beginning. But your stomach will stretch as you eat more food. Within two weeks you’ll have an easier time eating your calories. You’ll actually get more hungry. But the first week is usually the hardest. You may have to push yourself to eat.</p>
<h3><span id="Track_Progress">Track Progress</span></h3>
<p>Track your progress by weighing yourself every week. Do it the same time and day every time, ideally first thing on waking up, after you pee. Don’t weigh yourself every day. Your weight fluctuates daily based on your stomach/bowel content, water/salt intake, etc. This will confuse you.</p>
<p>Aim for 0.5kg/1lb of weight gain a week. Skinny guys who start malnourished often gain more the first weeks. But this is mostly because of increased bowel/stomach content, and extra water weight. Remember you can <a href="https://stronglifts.com/build-muscle/#Rate_of_Muscle_Gain" data-wpel-link="internal">gain max 0.5lb of lean muscle a week on average</a>.</p>
<p>If you gain weight, keep eating the same amount of calories. If you don’t gain weight for two weeks, despite eating the same amount of calories every day, then bump your calorie intake. Add another 500kcal/day and check what happens. Repeat until you gain weight.</p>
<p>This means the food intake that makes you gain your first 10kg/20lb won’t make you gain your next 10kg/20lb. Skinny men with less muscle need less calories than big and strong guys because they burn less calories at rest. The bigger you get, the more you have to eat to get even bigger.</p>
<h3><span id="Eat_More_Protein">Eat More Protein</span></h3>
<p>Eat 0.82g of protein per pound of body-weight per day for <a href="https://stronglifts.com/build-muscle/" data-wpel-link="internal">muscle building</a> and <a href="https://stronglifts.com/5x5/#Recovery" data-wpel-link="internal">recovery</a>. That’s about 100g of protein per day for the 132lb/60kg skinny guy. You can easily hit these numbers by eating a whole source of protein with every meal. Here are some of the best proteins sources for gaining weight:</p>
<ul>
<li>Steaks, ground round</li>
<li>Chicken breast, chicken thighs</li>
<li>Tuna, salmon, mackerel, sardines</li>
<li>Yoghurt, cottage cheese, milk</li>
<li>Whole eggs</li>
</ul>
<p>The macronutrient ratio of carbs and fats matters little for gaining weight. What matters most is that you eat more calories than your body burns. Hit your 0.82g of protein per lb of body-weight per day for muscle building. Then fill the rest up with carbs and fats so you hit your calories. Keep it simple.</p>
<p>Don’t make the mistake of avoiding carbs and/or fats because you’re afraid of gaining fat. Carbs and fats have more calories than proteins. If you avoid them, you’re making it harder and more expensive to gain weight. Most people can’t gain muscle and weight without gaining some fat anyway.</p>
<h3><span id="Eat_MoreMeals">Eat More Meals</span></h3>
<img src="/diet/eat.jfif" width="700cm" height="400cm" alt="">
<p>Let say you need 3500kcal/day to gain weight. It’s easier to eat 5 meals of 700kcal than three meals of 1150kcal. Your stomach is small from eating like a bird for years. Bigger meals force you to push yourself to finish your meal, and can make you feel like throwing up. Eat small meals instead.</p>
<p>You need <a href="https://stronglifts.com/5x5/#Sleep" data-wpel-link="internal">eight hours of sleep</a>. That leaves you 16 hours to eat. It’s easier to gain weight if you spread your meals over 16 hours. Your meals can be smaller, your stomach has a break inbetween, and you don’t feel stuffed all the time. Here’s an example meal plan to gain weight…</p>
<ul>
<li>Breakfast at 7am – oats, raisins, yoghurt, milk</li>
<li>Snack at 10am – mixed nuts, banana</li>
<li>Lunch at 1pm – chicken, pasta, parmesan</li>
<li>Snack at 4pm – dried fruits</li>
<li>Dinner at 7pm – steak with potatoes</li>
</ul>
<h2><span id="Training">Training</span></h2>
<img src="/diet/work.gif" width="700cm" height="400cm" alt="">
<p>Lifting weights triggers your body to <a href="https://stronglifts.com/build-muscle/" data-wpel-link="internal">build muscle mass</a>. Your body uses the food you eat to recover your muscles and build new ones. Lifting also increases your appetite which helps you eat more.</p>
<p>If you don’t lift weights or don’t do it correctly, then all the excess food you’re eating will be stored to fat. This is what happens to people who eat more calories than they burn. Their body stores the extra energy as fat, usually around their belly. You want to go from skinny to muscular, not chubby.</p>
<p>You must therefore lift. Here are the basic rules of lifting for skinny guys. If you’re hardgainer or ectomorph like me, this is the only way to lift that will increase your body-weight naturally…</p>
<ul>
<li>Free Weights. More effective than machines because you must balance the weight yourself. Safer because you control how the bar moves. More effective than dumbbells because the weight is heavier, and you can add as little as 0.5kg/1lb per workout.</li>
<li>Compound Exercises. <a href="https://stronglifts.com/squat/" data-wpel-link="internal">Squats</a>, <a href="https://stronglifts.com/deadlift/" data-wpel-link="internal">Deadlifts</a>, <a href="https://stronglifts.com/bench-press/" data-wpel-link="internal">Bench</a>, <a href="https://stronglifts.com/overhead-press/" data-wpel-link="internal">Press</a>, <a href="https://stronglifts.com/barbell-row/" data-wpel-link="internal">Rows</a>. These exercises work several muscles at the same time, with the heaviest weights. They trigger maximum strength and muscle growth in your entire body. The big fives must be the bulk of your routine.</li>
<li><a href="https://stronglifts.com/build-muscle/#ProgressiveOverload" data-wpel-link="internal">Progressive Overload</a>. Always try to lift more weight than last time. This forces your body to gain in strength and muscle mass to lift the heavier weights you’re exposing it to. You can’t build muscle if you lift the same weight all the time. You must <a href="https://stronglifts.com/5x5/#progression" data-wpel-link="internal">add weight</a>.</li>
<li>Proper Form. You must work your muscles through a complete range of motion for proper muscle development. Half Squats give you half the gains. Proper form also prevents injuries and help you lift heavier so you gain more strength and muscle mass.</li>
<li>Rest. Muscles need rest to recover from your workouts. They can’t grow if you train them every day with gazillion of exercises. Skinny guys don’t need more than three full body workouts a week. Doing more won’t make you gain weight. Eating more calories will.</li>
</ul>
</div>
`
let html2 = `
<h2 style="background: #fcfcfc; border: solid #9C27B0 0.5px;border-radius: 2px; box-sizing: inherit; color: #E91E63; display: inline-block; font-family: 'Hammersmith One', Tahoma, Arial; font-size: 1cm; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 1cm 3cm 0cm 5cm; padding: 0.4em 1.1em; text-align: justify; text-decoration-line: none; text-transform: uppercase; transition: all 0.3s ease; vertical-align: baseline;">keep living as usual and<br> follow the following tips: </h2>
<div style="margin: 2cm 8cm 4cm 4cm">
<h3 style="color:orange;">Maintain a regular exercise routine</h3>
<div class="row">
<div class="col-8"><p style="line-height: 0.75cm;"> <br><br>No, you do not have to force yourself into intense workouts at the gym but you need to keep as active as possible. You can stick to easy floor exercises, swimming, walking, or simply keep yourself moving by doing some household chores. Do what your body allows you to do.</p>
<p>What is important is that you continue exercising. Give at least twenty to thirty minutes a day to exercise at least three to five times a week. Have a routine; see to it that you have enough physical activity each day.</p> </div>
<div class="col-4"><img src="/diet/ex.gif" height="300cm" alt=""></div>
</div>
<h3 style="color:orange;">Engage in the things you are passionate about</h3>
<p> <br>Every now and then, to keep the stress and the demands of life from taking over, take a break to do something you love doing.</p>
<h3 style="color:orange;"><br>Surround yourself with positive energy</h3>
<div class="row">
<div class="col-8">
<p> <br>In order to have a sound mental and emotional state, you must surround yourself with positive energy. Yes, not all problems can be avoided. But it helps to face such obstacles with an optimist outlook. Surround yourself with encouraging friends and people that will provide you with constructive criticism every once in a while to help you improve.</p>
<p>Make it a habit to always look at the brighter side of life. Even if you find yourself in the worst situation, there is always an upside to it—something good and positive. Dwell on these things instead.</p>
<p>Maintaining a healthy lifestyle is not that difficult, nor does it require a lot of work. Just keep doing what you do and apply the staying healthy tips listed above—surely you will be a well-rounded individual in no time.</p>
</div>
<div class="col-4" ><img src="/diet/optimistic.gif" width="300cm" height="300cm" alt=""></div>
</div>
</div>
</div>
`
let html3 = `
<h2 style="background: #fcfcfc; border: solid #9C27B0 0.5px;border-radius: 2px; box-sizing: inherit; color: #E91E63; display: inline-block; font-family: 'Hammersmith One', Tahoma, Arial; font-size: 1cm; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 1cm 3cm 0cm 5cm; padding: 0.4em 1.1em; text-align: justify; text-decoration-line: none; text-transform: uppercase; transition: all 0.3s ease; vertical-align: baseline;">Here is some tips for <br> you to lose weight </h2>
<div style="margin: 2cm 8cm 4cm 4cm;">
<div class="css-0"><span style="font-size:0"></span><h2><div><a name="1.-Cut-back-on-carbs">1. Cut back on carbs</a></div></h2> <img src="/diet/carb.jpg" alt=""><p>The most important part is to <a href="/nutrition/14-ways-to-eat-less-sugar" class="content-link css-5r4717">cut back on sugars</a> and starches, or carbohydrates.</p><p>When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories (<a rel="noopener noreferrer" href="https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2007.516" target="_blank" class="content-link css-5r4717">1</a>).</p><p>Instead of burning carbs for energy, your body now starts burning stored fat for energy. </p><p>Another benefit of cutting carbs is that it <a href="https://www.healthline.com/nutrition/14-ways-to-lower-insulin" class="content-link css-5r4717">lowers insulin levels</a>, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight (<a rel="noopener noreferrer" href="https://www.physiology.org/doi/full/10.1152/ajprenal.00149.2007" target="_blank" class="content-link css-5r4717">2</a>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" class="css-12hs4c5"><a rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3132068/" target="_blank" class="content-link css-5r4717">3<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>). </p><p>According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight. </p><p>One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" class="css-12hs4c5"><a rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pubmed/12679447" target="_blank" class="content-link css-5r4717">4<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>). </p><p>Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry (<a rel="noopener noreferrer" href="http://onlinelibrary.wiley.com/doi/10.1111/obr.12230/abstract" target="_blank" class="content-link css-5r4717">5</a>).</p><p>Put simply, reducing carbs can lead to <a href="/nutrition/7-ways-to-lose-weight-without-counting-calories" class="content-link css-5r4717">quick, easy weight loss</a>.</p><blockquote class="css-pc7ote"><p>Removing sugars and starches, or carbs, from your diet can reduce your appetite, lower your insulin levels, and make you lose weight without feeling hungry.</p></blockquote></div>
<div ><span style="font-size:0"></span><h2><div><a name="2.-Eat-protein,-fat,-and-vegetables">2. Eat protein, fat, and vegetables</a></div></h2><p>Each one of your meals should include a protein source, fat source, and low carb vegetables.</p><p>As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal. </p><p>Constructing your meals in this way should bring your <a href="/nutrition/how-many-carbs-per-day-to-lose-weight" class="content-link css-5r4717">carb intake</a> down to around 20–50 grams per day.</p><p>To see how you can assemble your meals, check out this <a href="/nutrition/low-carb-diet-meal-plan-and-menu" class="content-link css-5r4717">low carb meal plan</a> and list of <a href="https://www.healthline.com/nutrition/101-healthy-low-carb-recipes" class="content-link css-5r4717">101 healthy low carb recipes</a>.</p><h3>Protein</h3><p>Eating plenty of protein is an essential part of this plan.</p><p>Evidence suggests that eating lots of protein may boost calorie expenditure by 80–100 calories per day (<hl-trusted-source source="American Journal of Clinical Nutrition" rationale="Highly respected journal,Expert written journal,Peer reviewed journal" class="css-12hs4c5"><a rel="noopener noreferrer" href="https://academic.oup.com/ajcn/article/90/3/519/4597025" target="_blank" class="content-link css-5r4717">6<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" class="css-12hs4c5"><a rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pubmed/11838888" target="_blank" class="content-link css-5r4717">7<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" class="css-12hs4c5"><a rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pubmed/20565999" target="_blank" class="content-link css-5r4717">8<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>). </p><p>High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" class="css-12hs4c5"><a rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4564867/" target="_blank" class="content-link css-5r4717">9<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>, <hl-trusted-source source="American Journal of Clinical Nutrition" rationale="Highly respected journal,Expert written journal,Peer reviewed journal" class="css-12hs4c5"><a rel="noopener noreferrer" href="https://academic.oup.com/ajcn/article/82/1/41/4863422" target="_blank" class="content-link css-5r4717">10<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>).</p><p>When it comes to losing weight, protein is a <a href="/nutrition/how-protein-can-help-you-lose-weight" class="content-link css-5r4717">crucial nutrient to think about</a>.</p><h4>Healthy protein sources include:</h4><ul><li><strong>Meat:</strong> beef, chicken, pork, and lamb</li><li><strong>Fish and seafood:</strong> salmon, trout, and shrimp</li><li><strong>Eggs:</strong> whole eggs with the yolk</li><li><strong>Plant-based proteins:</strong> beans, legumes, and soy</li></ul><h3>Low carb vegetables</h3><p>Don’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day.</p><p>A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.</p><h4>Many vegetables are low in carbs, including:</h4><ul><li>broccoli</li><li>cauliflower</li><li>spinach</li><li>tomatoes</li><li>kale</li><li>Brussels sprouts</li><li>cabbage</li><li>Swiss chard</li><li>lettuce</li><li>cucumber</li></ul><p>See a full list of low carb vegetables <a href="https://www.healthline.com/nutrition/21-best-low-carb-vegetables" class="content-link css-5r4717">here</a>.</p><h3>Healthy fats</h3><p>Don’t be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.</p><h4>Sources of healthy fats include:</h4><ul><li><a href="/nutrition/11-proven-benefits-of-olive-oil" class="content-link css-5r4717">olive oil</a></li><li>coconut oil</li><li>avocado oil</li><li>butter</li></ul><blockquote class="css-pc7ote"><p>Assemble each meal out of a protein source, fat source, and low carb vegetables. This will generally put you in a carb range of 20–50 grams and significantly lower your hunger levels.</p></blockquote><div class="css-20w1gi"><aside class="css-0"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"></div><div id="inline1__slot" data-ad="true" class="css-viwnne"></div></div></div></aside></div></div>
<div class="css-0"><span style="font-size:0"></span><h2><div><a name="3.-Lift-weights-three-times-per-week">3. Lift weights three times per week</a></div></h2> <img src="/diet/lift.gif" alt=""> <p>You don’t need to exercise to lose weight on this plan, but it will have extra benefits.</p><p>By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (<a rel="noopener noreferrer" href="https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2008.38" target="_blank" class="content-link css-5r4717">11</a>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" class="css-12hs4c5"><a rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4508245/" target="_blank" class="content-link css-5r4717">12<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>). </p><p>Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat (<a rel="noopener noreferrer" href="https://www.sciencedirect.com/science/article/pii/S0026049502000100" target="_blank" class="content-link css-5r4717">13</a>).</p><p>Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice. </p><p>If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both <a href="/nutrition/cardio-vs-weights-for-weight-loss" class="content-link css-5r4717">cardio and weightlifting can help with weight loss</a>.</p><blockquote class="css-pc7ote"><p>Resistance training, such as weight lifting, may be the best option. If that’s not possible, cardio workouts are also effective.</p></blockquote><div id="hl-incontent-video-ad" class="css-1sxbpyw"></div><div id="div-gpt-ad-out-of-page" class="css-1h5aco8" data-google-query-id="CNOb9bSb6-kCFRZblgodai8OEw" style="display: none;"><div id="google_ads_iframe_/4788/hl/weightloss/out-of-page_0__container__" style="border: 0pt none; width: 1px; height: 1px;"></div></div></div>
<div class="css-0"><span style="font-size:0"></span><h2><div><a name="10-weight-loss-tips">10 weight loss tips</a></div></h2><p>Here are 10 more tips to lose weight faster:</p><ol><li><strong>Eat a high protein breakfast.</strong> Eating a <a href="https://www.healthline.com/nutrition/protein-at-breakfast-and-weight-loss" class="content-link css-5r4717">high protein breakfast</a> could reduce cravings and calorie intake throughout the day (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" class="css-12hs4c5"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/pmid/25889354/" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">16<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>, <hl-trusted-source source="Nature" rationale="Highly respected journal,Expert written journal,Peer reviewed journal" class="css-12hs4c5"><a href="https://www.nature.com/articles/ijo20103" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">17<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>).</li><li><strong>Avoid sugary drinks and fruit juice.</strong> These are among the most fattening things you can put into your body (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" class="css-12hs4c5"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5836186/" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">18<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>, <a href="https://www.sciencedirect.com/science/article/pii/S2213858714700130" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">19</a>).</li><li><strong>Drink water before meals.</strong> One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" class="css-12hs4c5"><a href="https://www.ncbi.nlm.nih.gov/pubmed/19661958" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">20<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>).</li><li><strong>Choose weight-loss-friendly foods.</strong> Some foods are better for weight loss than others. Here is a list of <a href="https://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods" class="content-link css-5r4717">20 healthy weight-loss-friendly foods</a>.</li><li><strong>Eat soluble fiber.</strong> Studies show that soluble fibers may promote weight loss. Fiber supplements like <a href="https://www.healthline.com/nutrition/glucomannan" class="content-link css-5r4717">glucomannan</a> can also help (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" class="css-12hs4c5"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856431/" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">21<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>, <hl-trusted-source source="American Journal of Clinical Nutrition" rationale="Highly respected journal,Expert written journal,Peer reviewed journal" class="css-12hs4c5"><a href="https://academic.oup.com/ajcn/article-lookup/doi/10.1093/ajcn/88.4.1167" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">22<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>).</li><li><strong>Drink coffee or tea.</strong> Caffeine <a href="https://www.healthline.com/nutrition/10-ways-to-boost-metabolism" class="content-link css-5r4717">boosts your metabolism</a> by 3–11% (<hl-trusted-source source="American Journal of Clinical Nutrition" rationale="Highly respected journal,Expert written journal,Peer reviewed journal" class="css-12hs4c5"><a href="https://academic.oup.com/ajcn/article-lookup/doi/10.1093/ajcn/33.5.989" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">23<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" class="css-12hs4c5"><a href="https://www.ncbi.nlm.nih.gov/pubmed/7486839" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">24<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>, <hl-trusted-source source="American Journal of Clinical Nutrition" rationale="Highly respected journal,Expert written journal,Peer reviewed journal" class="css-12hs4c5"><a href="https://academic.oup.com/ajcn/article-abstract/49/1/44/4716276?redirectedFrom=fulltext" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">25<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>).</li><li><strong>Base your diet on whole foods. </strong>They are healthier, more filling, and much less likely to cause overeating than processed foods.</li><li><strong>Eat slowly.</strong> Eating quickly can lead to weight gain over time, while <a href="https://www.healthline.com/nutrition/eating-slowly-and-weight-loss" class="content-link css-5r4717">eating slowly</a> makes you feel more full and boosts weight-reducing hormones (<a href="http://bmjopen.bmj.com/content/8/1/e019589" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">26</a>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" class="css-12hs4c5"><a href="https://www.ncbi.nlm.nih.gov/pubmed/24388483" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">27<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>).</li><li><strong>Weigh yourself every day.</strong> Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" class="css-12hs4c5"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3788086/" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">28<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" class="css-12hs4c5"><a href="https://www.ncbi.nlm.nih.gov/pubmed/26896865" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">29<span class="css-1mdvjzu icon-hl-trusted-source-after"><span class="sro">Trusted Source</span></span></a><span></span></hl-trusted-source>).</li><li><strong>Get good quality sleep.</strong> Sleep is important for<a href="https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important" class="content-link css-5r4717">many reasons</a>, and poor sleep is one of the biggest risk factors for weight gain (<a href="http://onlinelibrary.wiley.com/doi/10.1111/obr.12499/full" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">30</a>).</li></ol><p>For more tips on weight loss, read about <a href="https://www.healthline.com/nutrition/30-ways-to-lose-weight-naturally" class="content-link css-5r4717">30 natural tips for losing weight</a> here.</p><blockquote class="css-pc7ote"><p>Sticking to the three-step plan allows for quick weight loss, and using other tips will make the diet plan even more effective.</p></blockquote></div> </div>
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