General Practice 2022

15 foolproofíable tips to lose weight in a he althy wayáable

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15 foolproofíable tips to lose weight in a he althy wayáable
15 foolproofíable tips to lose weight in a he althy wayáable
Anonim

Creating good eating habits and practicing regular physical activity are important measures to lose weight in a he althy way. Weight loss, in addition to improving the quality of life, has many other benefits, such as increasing energy and disposition, improving self-esteem and strengthening the immune system.

The ideal way to lose weight in a he althy way is to seek the advice of a nutritionist to carry out a complete nutritional assessment and prepare a diet plan adapted to the needs of each person.

It is also important to seek help from a personal trainer so that a training plan is indicated according to the objective you want to achieve.

Here are 15 essential tips to lose weight he althy and for good:

1. Eating raw, high-fiber foods

Raw and fiber-rich foods help improve bowel function and digestion, preventing constipation. In addition, they help to lose weight because they increase the feeling of satiety. They also help keep the gut microbiota he althy, lowering the risk of irritable bowel syndrome, Crohn's disease or ulcerative colitis.

Some examples of foods with a high fiber content in the composition are oats, whole wheat bread, raw carrots, apples, flaxseeds, lentils, lettuce, cucumbers, chia seeds, mushrooms, pears, strawberries, raspberries, blueberries, among others.

2. Avoid sugary drinks

Sweetened beverages such as soft drinks, including light and diet, and industrialized juices should be avoided, as they contribute to the accumulation of abdominal fat, as well as other he alth problems, such as cavities, obesity or diabetes, for example.

3. Avoid fried foods

Frying foods should also be avoided, as in addition to providing a lot of calories, they also increase the amount of trans and saturated fats, favoring an increase in LDL cholesterol, increasing the risk of heart disease, cancer, diabetes and obesity, due to its accumulation in the organism.

The ideal is to prepare food grilled, steamed or cooked, using natural seasonings such as herbs and pepper to flavor the food.

4. Avoid processed foods

It is important to avoid consuming sauces such as ketchup and mayonnaise, for example, in addition to industrialized frozen foods or other processed products, as these foods have more s alt and promote water retention, increasing the feeling of bloating. In addition, processed foods usually have many preservatives in their composition, which can be harmful to he alth.

5. Start meals with a plate of salad

Starting meals with a flat plate of salad or soup, serves to increase the feeling of satiety and control appetite. Eating a pear or an apple, about 20 minutes before lunch and dinner, is also a good trick to increase satiety and decrease appetite, as they are rich in fiber, allowing you to reduce the amount of food you eat during meals. main foods.

6. Practicing regular physical exercise

Doing some physical activity on a regular basis, in addition to helping to lose weight and reduce abdominal circumference, also improves blood circulation, well-being and self-confidence. In addition, it contributes to the prevention of cardiovascular and chronic diseases, such as diabetes, for example. See how to do 3 simple exercises at home.

7. Speed ​​up metabolism

Some ways to increase metabolism is to consume red pepper, green tea, ginger and ice water, because these foods are thermogenic and help the body to lose calories, even if the person is still.

Get to know other thermogenic foods to lose weight.

8. Eat slowly and chew food well

Eating slowly, in a calm environment and chewing food well allows satiety signals to reach the brain, indicating that the stomach is full. Acquiring this habit avoids eating too much food, favoring weight loss.

9. Eat 6 meals a day

The ideal is to have about 6 meals a day and chew your food well. By eating slowly, the brain is given time to understand that there is already food in the stomach and prevents the person from eating more than necessary. In addition, it also increases the contact time with the taste buds, increasing the feeling of satiety.

10. Drink plenty of water

Drinking plenty of water helps to eliminate toxins accumulated in the body and hydrate the intestine, regularizing its function. It is recommended to consume 2 to 2.5 L of water per day, which should be consumed between meals.

People who are not used to drinking water, can flavor it by adding a slice of lemon or cucumber, for example, which would make it easier to increase their consumption.

Learn about other he alth benefits of water.

11. Avoid sweets

You should avoid eating foods that have sugar in their composition, such as desserts, cakes, ice cream or chocolates, for example, and give preference to citrus fruits that are rich in fiber, which also have a sweet taste and help to reduce cravings for sweets.

12. Reduce fat consumption

It is important to avoid all sources of added fat, such as margarine, sausages, sausages, poultry skin or meat fat, for example. Instead, you should eat foods with fats that are beneficial to the body, such as avocados, nuts, olive oil or fish.

13. Reducing carbohydrate consumption

In order to lose weight and lose belly fat, you should not eat more than one food source of carbohydrate per meal. For example, if a person eats a potato, they do not need to eat rice, bread or pasta at the same meal, but instead accompany the dish with a salad or vegetables, for example.

14. Read package labels

A very important gesture for people who want to lose weight is to carefully read the labels on food packages at the supermarket, before buying, in order to avoid taking home foods that are high in calories or have a high content of sugars or fats. saturated. In addition, it should also be noted whether the label information refers to the whole package or just a portion.

15. Follow the tips carefully

These tips should be followed daily so that the body gets used to the changes. The person can be weighed every 10 days, so as not to generate anxiety, but it should always be at the same time and on the same scale.

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