Discover how to lose 20 kilos: diet to lose 20 kilos.
Do you want to lose 20 kg? Have you decided that now is your time?
If so, you have to know that you have a nice long road ahead of you since losing this excess weight will allow you to gain in health and enjoy much more various aspects of your life and your environment.
By regaining your healthy weight, you will be able to achieve important day-to-day goals such as: improving your mobility and agility, being able to go for a walk for a long time without getting tired, playing ball with your children or nephews, looking better physically, wear clothes that you liked it and that it has felt good for a long time…
In addition, from a health point of view, the risk of chronic diseases such as heart disease, type 2 diabetes, high blood pressure, stroke, infertility, sleep apnea, endocrine tumors, or osteoarthritis is reduced, all of them, diseases that become more acute as the level of obesity increases.
To carry out a successful weight reduction program, you must integrate the consumption of healthier foods, physical exercise, and the modification of important aspects of the lifestyle.
And you, why do you want to lose weight? It is possible to go from messy and inappropriate habits to more orderly and healthy ones that allow you to improve your quality of life.
The answer to this question has many variants depending on the type of diet you follow. Surely you have heard of promises that assure you to lose 20 kg in 3 months, but do you believe that they are healthy, or are they rather miracle diets?
A drastic decrease in calories causes rapid weight loss, causes you to lose more muscle and water, and can lead to vitamin and mineral deficiencies.
Additionally, poorly planned weight loss diets can lead to hunger, moodiness, apathy, discouragement, and anxiety. Many, because they eliminate basic foods that help improve your moods, such as bread or other cereals. Yes, yes, the bread. It has been shown that weight-loss diets that include this group of foods are better carried and the result is more lasting over time.
Gradual weight loss over a longer period promotes the reduction of fat stores, limits muscle loss, and helps control the decrease in basal metabolic rate that accompanies rapid weight loss, that is, it reduces the tendency to lose weight. our body to adapt to the reduction of calorie intake, spending less energy. Because eating “little” can also promote weight gain. Haven’t you ever heard, “with the little I eat, I don’t know why I’m at this weight”?
According to scientific studies, a limitation of calories that causes a reduction of 0.25 to 0.5 kg per week in BMI from 27 to 35 and 0.5 to 1 kg in BMI > 35 is ideal to be able to later maintain the weight achieved and avoid the rebound effect.
Therefore, we could say that to give you an idea, you will be able to lose 20 kg in approximately 10 months.
To lose 40 pounds, you can’t just adopt the right eating habits and not change anything else in your life.
Important aspects such as sleep, stress, and physical activity are essential to achieving this goal. They are all interconnected and when one of them is ignored, it can sabotage the rest.
Sleep: Lack of sleep disrupts the mechanisms of endocrine regulation of hunger and appetite. Hormones that modulate appetite take a predominant role and can promote excessive energy intake. You must ensure that you sleep between 7-8 hours a day.
Stress: Stress causes a release of adrenaline and cortisol, in a “fight or flight” response and has effects on metabolism. As a consequence of this, the appetite is altered, being able to decrease or increase, but generally, it increases. In addition, a situation of stress or anxiety maintained over time can make it difficult to lose weight.
Therefore, we will have to find a way to manage that stress with activities that you like, such as painting, sewing, listening to music, yoga classes, and in general, enjoying your free time…
Physical Activity: Physical activity is a key aspect to promote weight loss over time. If you are or have been sedentary all your life, you must start with small steps like walking everywhere you can instead of using the car; climbing stairs, leaving the elevator aside; and setting yourself walking challenges to start.
For example, you can start by walking 30 minutes a day and writing down the kilometers you do. The following week, increase the walking time. On the other, you can try to do the same route, in a shorter time and start jogging and thus gradually setting small goals.
The practice of physical activity increases your daily caloric expenditure and in this way, helps the loss of body fat to work correctly. In addition, as we always say, the diet should help you to change habits, and this is essential to guarantee a better state of health.
A balanced diet with energy restriction is the most reliable method to achieve long-term weight loss.
It is about carrying out a change in eating habits that will not only serve to achieve the goal but will serve forever.
The low-calorie diet has to be individualized by your dietician-nutritionist.
The most advisable reduction in calories is the one that supposes a reduction of 500 to 1000 kcal per day and its energy distribution is as follows for a classic hypocaloric diet: include carbohydrates in at least the three main meals (breakfast, lunch, and dinner) trying to make most of the integral.
Reduce your usual ratio but do not eliminate the intake of cereals. Vegetables and fruits must be present, ensuring 250-300g of vegetables per day and 300-350g of fruit per day. The protein intake must come from low-fat meats, fish and shellfish, eggs, low-fat dairy (fresh cheeses are better than cured cheeses), or foods of plant origin such as legumes, nuts, seeds, soy, and derivatives.
The caloric intake in the form of fat should not exceed 30% of total calories. That 30% is reached very easily, so I recommend: controlling the oil in your dishes! It is very healthy, but you should use it sparingly and avoid heavy frying, battering, and stewing.
Make the 5 daily meals: Eating every 3-4 hours will allow you to regulate your blood glucose levels well and in this way, you will arrive well at the next meal to choose the healthiest foods that will make up your plate.
Drink between 1.5 and 2 liters of water daily. Broths and infusions also count as such. Avoid sugary and alcoholic beverages, as they add sugar and many daily calories to your diet.
Respect the idea of the plate. Your plate at lunch and dinner should have vegetables, cereals, or foods rich in carbohydrates and foods Half of the meal will be based on vegetables or salads to provide satiety and low caloric value and thus regulate the subsequent consumption of more caloric foods such as those of protein origin and carbohydrates.
What is one of the easiest ways to feel full faster? Replace refined grains with whole grains rich in fiber and protein. But don’t just swap white wheat bread for whole wheat one day.
Typically, these whole wheat versions have only a negligible increase in fiber, and most have the same number of calories as the refined ones. You’ll get the most fiber (and nutrients) when you eat intact whole grains, like brown rice, whole wheat, legumes, quinoa, and oatmeal, among others.
It uses varied cooking, but with little fat, such as boiled, steam, iron, wok papillote, oven, or stews with little oil. Avoid fried and battered.
Vary your dishes and use different ingredients and preparations, in this way you will avoid monotony. It’s about enjoying!
You can use all kinds of spices and aromatic herbs to flavor the dishes. Moderate the salt.
Chew your food well and eat slowly to give yourself time to feel the signs of fullness.
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