Fitness and weight loss

6 infallible tips to lose weight!

Discover the 6 infallible tips to lose weight!

To lose weight and lose belly fat, changes in habits and lifestyle can be quite effective and can help to lose up to 2 kg per week, depending on the initial weight. However, for this to be achieved, it is important to follow the recommended strategies every day.

In addition, if the person is in the process of losing weight, it is advisable not to weigh themselves every day to see if they have lost or gained weight, as this causes anxiety and can interfere with the process.

The ideal is to weigh yourself only once a week, always at the same time, and you should take into account if you are during your menstrual period, because during this week it is normal to be a little more swollen, which is reflected on the scale.

The tips below are listed in order of importance, starting with:

1. Eat slowly and savor the food

Eating slowly allows that when the stomach is almost full, it sends a signal to the brain indicating that it has already received enough food and that it no longer needs to continue eating.

However, for people who have the habit of eating fast, their brain does not perceive this satiety signal, causing the person to eat in larger quantities, in addition to this, it also reduces the time in contact with food and the pleasure of taking better advantage of it. 

Respecting satiety is one of the main points to lose weight and avoid weight gain. Filling the stomach with foods rich in nutrients and fibers such as vegetables, fruits, white meats, and good fats, makes the metabolism work better and prevents the feeling of hunger for longer.

2. Drink more water throughout the day

You should drink plenty of fluids between meals, as this will help reduce hunger and fluid retention, because the more water you drink, the more urine your body produces, and with its elimination, toxins are also released that harm the process of weight loss. weight. Know the foods that contain water.

What you can drink: water, coconut water, natural juices without sugar, teas without sugar;

What not to drink: soft drinks, industrialized juices, chocolate drinks, and alcoholic beverages.

The amount of water that should be ingested per day varies between 1.5 to 3 L per day. If you have any difficulty drinking water, you can prepare flavored waters such as lemon or orange water, for example, so that it is easier to reach the goal during the day. 

3. Do physical activity

The type of exercise is not the most important thing, but if you take advantage of all the opportunities to burn calories whenever possible, it is of the utmost importance that you practice activity at least 3 times a week. Performing some daily activities can make a difference, try the following activities:

•Climb stairs instead of the elevator;

•Get off one stop before work or school and walk the rest of the way;

•Go for a 10-minute walk after lunch. See a workout routine to lose weight walking ;

•Take the dog for a walk at night.

To increase energy expenditure, try to walk for at least 30 minutes, 3 times a week, as it is one of the best physical exercises to lose weight, but also do some resistance exercises to complement the training. Get to know some easy exercises to do in a few minutes that help to leave a flat abdomen.

4. Eat everything, but in moderation

The body needs all the nutrients, so in diets where carbohydrates are prohibited, the weight increases again shortly after. The best tips are:

•Prefer skim milk and its derivatives;

•Add 1 tablespoon of seeds in juices and yogurts such as flaxseed and chia;

•Eat a handful of nuts, such as peanuts, almonds, walnuts, and hazelnuts per day;

•Choose a single source of carbohydrate per meal, giving preference to natural foods;

•Eat a raw salad before lunch and dinner;

•Eat at least 3 fruits per day;

•Avoid the consumption of simple sugars, avoiding coffee, milk, yogurt, teas, and juices with sugar;

•Avoid eating after being full.

The consumption of fruits and vegetables several times a day provides many fibers and vitamins, in addition to containing few calories, favoring the weight loss process.

5. Do not stay hungry

Eating small meals every 3 hours may seem exaggerated, but, indeed, hunger does not appear. In this way, dividing food portions helps reduce weight. Follow the tips below:

•Place reminders on the cell phone or on the agenda notifying that it is time to eat;

•Always have nuts in your bag or backpack, natural fruits that are easy snacks to make on the street;

•The best snacks are fruit, yogurt, carrot sticks, cucumber with mashed avocado and season with salt and pepper, large diced tomato with a pinch of salt and olive oil, a boiled egg, and dried fruit.

If a meal is not possible throughout the day, simply focus on maintaining the quality of the next meal and use these small snacks if you feel hungry. Little by little it is possible to understand that most of the time it is not about hunger but anxiety.

6. Write down everything you eat

Writing down everything you eat throughout the day is also a good strategy to lose weight, since in this way the person becomes more aware of what they eat and, in this way, can identify mistakes and where to improve, being able to alter their habits food to lose weight, if this is the purpose, and have a healthier life.

It is recommended that the record be made every day and after each meal, as it is easier to remember what was consumed. In the food diary it is important to indicate whether it is breakfast, lunch, lunch, or dinner, the time of the meal, the food consumed and the quantity, the place where you ate, and what you were doing at the time.

In addition, it must be recorded if he had company and how he felt at the time. This record should be made for 3 to 7 days since in this way it will be possible to have a better idea of what the eating habits are.

After registration, it is important to analyze all the food choices together with the nutritionist, since in this way it is possible to identify errors and establish strategies to achieve the desired objective.

In addition, the nutritionist will indicate the best foods so that the person does not have nutritional deficiencies and achieves healthy weight loss.

What to do if you can’t lose weight

If you have tried several times to lose weight and have not succeeded, the ideal is to consult a general practitioner to analyze if the thyroid gland is working properly, for example, since diseases such as hypothyroidism or polycystic ovaries can cause increased weight.

In addition to this, a nutritionist should also be consulted to evaluate eating habits and other parameters, preparing an individualized nutritional plan to achieve the proposed objective.

In cases where there is a health problem such as gastritis, asthma, osteoporosis, or even limited mobility, the guidance and advice of doctors are essential to reconcile the diet with the use of medications and with the proper adaptation to the disease so that in this way it is possible to lose weight improving the quality of life and not the other way around. 

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