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To lose weight quickly and he althily, it is important that the person has he althy habits, which should include the practice of physical activity on a regular basis and that increase metabolism, and foods that also favor the functioning of the metabolism, being important that they are high in fiber, low in fat and sugar and low in calories.
It is important that the diet is recommended by a nutritionist, who will be able to indicate the most appropriate food plan for the person's objective according to their metabolic rate at the moment, weight and body characteristics.
However, it is important to know that the "speed" of weight loss can vary according to the amount of weight you have to lose. Normally, the greater the weight you have to lose, the more you lose in less time, as the body is subjected to a different stimulus than it is used to, which is why most of the time, in the first weeks of the diet, weight loss is greater..
Full menu for 3 days
The following table shows an example of a 3-day diet menu to lose weight that can be indicated by the nutritionist according to the person's objective and characteristics:
|Meal||Day 1||Day 2||Day 3|
|Breakfast||240 ml skimmed milk + omelet made with 1 egg and tomato||Sugar-free fruit vitamin + 1 tbsp chia soup||Skimmed yogurt + 1 tbsp of flaxseed soup + 2 slices of roasted cheese with lettuce and tomato|
|Morning snack||1 apple + 3 chestnuts||2 slices of white cheese + 1 cup of gelatin||1 pear + 3 peanuts|
|Lunch/Dinner||150 g of fish fillet + 2 tbsp of chickpea soup + cooked salad + 2 slices of pineapple||150 g of chicken breast + 2 tbsp of bean soup + braised raw salad + 1 orange||Vegetable soup with quinoa + 1 boiled egg + 1 slice of melon|
|Afternoon Snack||1 low-fat yogurt + 1 tbsp flaxseed soup||2 slices of watermelon + 3 chestnuts||1 cup unsweetened tea + vegetable omelet|
Diets that promise quick results should be done for a limited time and any diet should be done under the supervision of a nutritionist, especially if the person has a disease such as diabetes and hypertension, as it is possible that a plan is indicated more suitable food.
How to diet to lose weight
To go on a diet to lose weight, it is necessary to have the guidance of a nutritionist, because after the physical evaluation and eating habits, it is possible that the nutritionist proposes changes in these habits that are sufficient to promote changes in metabolism capable of promote weight loss. In general, some of the recommendations are:
- Allowed foods: lean meats, fish, eggs, seafood, skimmed milk and dairy products, seeds, nuts, vegetables and fruits.
- Prohibited foods: sugar, potatoes, pasta, bread, rice, flours, mayonnaise, butter, oil, olive oil, bananas, grapes, avocados and processed meats such as sausage, sausage, bacon and ham.
- Starting the diet by detoxifying improves results, as it promotes the elimination of toxins that may be accumulated in the body;
- Drink plenty of water during the day, as well as promoting body hydration, it favors the feeling of satiety and increases calorie burning;
- Drinking teas that help reduce swelling and fluid retention, decrease appetite and accelerate metabolism, such as lemon, ginger or green tea, which can be consumed to supplement the diet. See how to prepare teas to lose weight.
Medicines to help with weight loss, such as sibutramine or orlistat, are an option, especially when obesity puts he alth at risk, but they should only be taken with the indication of the gastroenterologist or endocrinologist, otherwise, when the drug finish it is very possible that you will gain weight again.
Check out the video below for more information about the best diets to lose weight in a he althy way:
Exercises to lose weight
To complement the diet and ensure weight loss, the practice of physical activity is also recommended, which should be guided by a physical education professional according to the person's level of training.
1. Aerobic exercises
The best exercises for weight loss are aerobic ones, such as brisk walking, running, cycling, rowing or swimming. This type of physical activity burns a lot of calories in a short time, being ideal for burning accumulated fat, in addition to improving heart strength and respiratory capacity. They must be performed for at least 20 minutes daily.
2. Bodybuilding and crossfit exercises
Bodybuilding is also a practice that helps with weight loss, as it favors muscle mass gain, which is essential to stimulate the acceleration of metabolism, the burning of accumulated fat and ensure weight loss. In this type of activity, dumbbells, bars and pulleys can be used, which help to develop the muscles, and it is important that the guidelines of the physical education professional are followed.
Crossfit is also a sport that can be performed using weights and bars, promoting muscle development, however the exercises are usually associated with aerobic exercises, ensuring greater caloric expenditure and cardiovascular improvement, which favors metabolism and weight loss. Check out more details about crossfit and how to do the training.