Losing weight is not the hardest task in the world, but anyone who has gone through a weight loss process knows: it requires dedication, patience and perseverance. But it sure is worth it!
The person who decides that he or she wants to lose weight, either for aesthetic reasons or health concerns, should first seek the help of a nutritionist who can guide them through this process. You should also keep in mind that? Crazy diets? and / or radicals, which promise almost instant results, are harmful and are unlikely to offer effective and permanent weight loss.
As most people already know, losing weight has no secret: it is the result of good nutrition combined with regular physical activity.
However, some guidelines are important and can help in this process! Check out the following tips:
1. Follow a healthy diet
The first orientation could not be otherwise. No one will lose weight in a healthy and permanent way if they do not follow a balanced diet.
Read also: 10 foods for a powerful detox
Carina Amorim de Sá, Contours Academy nutritionist, explains what foods rich in soluble and insoluble fiber? present in 100% whole grain breads, brown rice, quinoa, flaxseed, chia beans, oats, vegetables such as lettuce, collard greens, escarole etc. ? They can not miss the menu of those who are looking to lose weight. "Well, besides being more nutritious, will facilitate the functioning of the intestine and increase satiety, leading to reduced caloric consumption," he says.
There can be no shortage of fruits, vegetables and vegetables in the diet, because, says the nutritionist, these are the best sources of vitamins, minerals and antioxidants, important to maintain active metabolism, increase energy production and facilitate weight loss. .
"Good protein sources, such as chicken, eggs and fish, are important for maintaining muscle mass and providing greater satiety while avoiding high calorie consumption," adds Carina.
2. Eat every three hours
Carina de Sa highlights that eating every three hours keeps the metabolism active. That is, the body avoids saving? calories to exercise your daily activities, because you understand that food will always arrive for energy production ?, says.
The nutritionist explains that this is interesting because even when the person? Extrapolates? in calories, on free days? From the diet, the body, having the active metabolism, will be easier to spend the extra calories consumed.
Read also: 11 Ways to Eliminate or Decrease Accumulated Fat in the Back
In addition, Carina adds, if fasting for more than three hours, the body releases a hormone called cortisol, which causes increased abdominal fat and muscle breakdown. "This is very bad because it slows down metabolism and makes weight loss difficult," he says.
3. Never Forget to Feed
Some people find it difficult to follow their eating guidelines every three hours, either because they forget, for lack of time or even because they don't feel hungry in this relatively short time.
However, there are no escapes! Those who do not have the habit of eating every three hours and want to lose weight healthily should create this habit.
One must think of food as medicine, eating to lose weight, that is the idea. So, put notices on your phone or calendar so you don't forget to eat ?, advises Carina de Sá.
Even if the person starts eating very little, the body will adapt and begin to feel hungry at the set times. And so, the metabolism is accelerating and, from then on, it will be difficult to be without eating every three hours?
Also read: 12 light foods to eat at night without having a heavy stomach
4. Drink plenty of water
Carina de Sá points out that water is essential for energy production: it helps turn food into energy, helps transport these nutrients and oxygen to cells. "It's detoxifying, and it prevents bloating, fluid retention, migraine and fatigue," he explains.
The nutritionist guides the person to start and end the day already drinking a glass of water. “Throughout the day, if you need to, also put reminders on your phone every hour with the water warning. Leave a 500ml or 1.5l bottle of water as close to your workplace as possible, and whenever you pass a water cooler, fill and drink a glass of water, he suggests.
?Attention! Do not wait for thirst to arrive to drink water.It is already a sign of dehydration, meaning your body is already suffering from lack of water ?, adds the professional.
5. Avoid high glycemic and nutrient-poor foods
Following a healthy diet also suggests? Running away? of some foods. ? We need to avoid those that have high glycemic index and are low in nutrients, such as refined foods: white rice, white bread, sweets and sugars in general ,? says Carina de Sá.
6. Avoid processed foods, fried foods and sausages
Nutritionist Carina points out that it is important to avoid industrialized foods such as ice cream, noodles, stuffed cookies, cakes, margarine and milk chocolate. "They are high in saturated fat and have virtually no nutrients," he says.
Read also: Vitamin B12: Know the benefits it can bring to your life
The person who wants to lose weight also needs to stay away from fried foods, yellow cheeses, sausages (like ham) and excess salt.
7. Avoid taking industrialized juices and sodas
Regarding beverages, highlights Carina de Sá, is it necessary to avoid the juices of industrialized boxes as much as possible? for these are very rich in sugar, and run away from sodas.
8. Avoid or decrease alcohol consumption
Many people have a habit of drinking beer (or other alcoholic beverages) on the weekend, which can certainly hinder the proper progress of the diet.
In that case, set a fixed amount of your favorite drink per weekend and commit to not exceeding your goal. Of course, it should be smaller than usual. So, every weekend, reduce slightly until you adapt to drink less ?, advises Carina de Sá.
The nutritionist points out that it is important to avoid the complete and radical restriction of the drink in question. ? Another important guideline is, with each glass of alcohol, consume one glass of water. So you drink less and still avoid dehydration?
9. Choose appropriate physical activity
There is no escape: who wants to lose weight also needs to exercise! It even seems like a simple equation to solve: if we think of eating less calorie foods (fat and processed) and giving preference to less calorie meals (lean fiber and meat), and increasing calorie expenditure, with pleasurable activities, weight loss that's right. But, the key to a healthy weight loss is a good diet combined with a monitored physical activity and, especially, focused on the female body ?, highlight Fabíola Dias and Flávia Freitas, teachers of Contours Academy.
Also according to the professionals, classes in specialized gyms for women, along with classes that mix fighting movements (boxing, karate and others), have a high caloric expenditure. For example, the well-designed circuit can have an energy expenditure of 665 calories per hour if done three times a week. And in fight classes, like Body Combat, is the loss of 495 to 700 calories per hour?
"To give you an idea of comparison, in the race, if there is terrain variation and course instability, the caloric loss is a maximum of 600 calories per hour if an average speed of 9 km / h is maintained," he adds. the teachers.
10. Allow at least 30 minutes for physical activity.
Nowadays, with the rush of everyday life, many people complain that they have little time to exercise. However, to lose weight in a healthy way, it is essential to maintain regularity in physical activity.
"If the person can keep the activity for 30 minutes, 3 times a week, for example, the results will be surprising," stress teachers Fabíola and Flávia.
11. If you prefer, walk
Some people just don't like going to gyms. However, there are still no excuses for them to stop exercising.
? Walking is an excellent aerobic activity ?, highlight Flávia and Fabíola. "In this case, it is necessary to maintain the regularity of walking 3 times a week for 30 minutes," the teachers add.
12. Don't forget about pre and post workout eating
Carina de Sá explains that pre-workout nutrient-rich diet enhances exercise without leaving the person fatigued during training, as well as avoiding muscle catabolism. "So you do not lose your lean mass, which is the most active in relation to energy expenditure", highlights.
In the post-workout, explains nutritionist Carina, nutrition is important to ensure a good muscle recovery, ie the replacement of glycogen to the muscles, and prevent their degradation again. "In addition to nutrients such as vitamins, minerals and antioxidants, also important to maintain a good energy production by the body and soften the inflammatory processes generated by physical activity," he says.
13Stay away from stress
Another factor that influences the functioning of your body and that can contribute to weight loss is stress. Taking care of your mental health can help you have more energy to follow a healthy diet and exercise. In addition, you can look for activities that provide both: a peaceful and healthy mind and an active body. Some good options are yoga, pilates and running.
14. Focus on Weight Loss Benefits
As already mentioned, a weight loss diet requires dedication and focus. If, during the process, for one reason or another, you feel like giving up, keep away all negative thinking!
Focus on all the benefits that weight loss will provide: In addition to improving your self-esteem, weight loss will bring more health and well-being as it puts your pressure under control and significantly lowers the risk of diabetes, stroke and cardiovascular disease.
Anyway, there is no shortage of good reasons for you to stick to a healthy diet! And now you have some great tips for that. But, don't forget to start looking for professionals who can help you with this process!
How to Lose Weight and Get More Energy in 15 Days (May 2024)
- Diet, Fitness, Diets, Losing Weight
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