12 Basic rules for losing weight

12 Basic rules for losing weight

Everyone, at some point, wants to lose weight and we usually make a mistake choosing a fast and unhealthy way. The diets "miracle" in a short time, are a trap that can lead to great health problems if you are not careful with them.

Losing weight is a matter of constancy, is introducing into our diet a series of guidelines that allow us to be well in the medium term. Your diet does not need to be complicated, it must be smart.

If you want to do it safely, follow these basic and effective rules that will help you achieve your goals by acquiring a healthy lifestyle.

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1. Plan meals

Create a well-rounded, balanced and moderate weekly meal plan without skipping any food. In this way, you will achieve a greater energy expenditure and you will avoid arriving with a lot of appetite to the next meal, which will favor your weight loss.

2. Eat at least six times a day

If you leave the house in the morning without breakfast or you go to sleep without eating, they are not recommended behaviors. On the contrary, the nutritionists suggest to make a minimum of six meals a day, respecting schedules. In addition to the four "strong" meals, two so-called "collations" are added, which may consist of fruits, yoghurts ... This scheme is recommended because, when food is eaten, the body activates and spends calories. However, when eating less times, it enters rest and the metabolism goes slower.

3. Drink lots of water

Experts recommend consuming two liters daily. For drinking water produces satiety without incorporating calories. And, according to recent research by the Argentine Nutrition Society (SAN), it also helps to lose weight, since it implies a greater energy expenditure, especially if the water is cold.

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4. Look for small objectives

Setting small goals and fulfilling them will motivate you during the process to help you keep losing weight and help you to keep progressing. Do not set yourself great goals that you can not reach, go step by step.

5. Keep track of what you ingest

It is very advisable to write down everything that is swallowed during the day. It is a way to control what you eat: reflect before you ingest more and learn to differentiate hunger from anxiety.

6. Includes food supplements

Wheat germ, brewer's yeast powder, wheat bran and oats, dried fruits and chia seeds, flax, sunflower or sesame, provide essential substances for the body such as omega-3 fats, vitamin E, fiber and phytochemicals , including substances that prevent cell aging.

7. Walk 30 minutes per day

Brisk walking in an uninterrupted manner for half an hour helps keep you in shape. It is a good habit for cardiovascular health and, also, for the bone structure, as it promotes the movement of the joints.  

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8. Beware of "light" or "diet" foods

A very common mistake is to think that "diet foods" are low in calories, when in reality the term diet does not necessarily mean "not fattening". "Light" products can be deceptive, because sometimes they have only 30% less calories than the "regular" version of that same product; so, if a product is hypercaloric, its light version will be too.

9. Avoid extreme diets

Several studies agree that the food plans that indicate eating between 400 and 800 calories a day not only put health at risk, but, in the long run, generate the so-called "rebound effect", recovering the lost kilos and even some of them. plus. Also avoid those that eliminate a whole group of foods.

10. Moderates alcohol consumption

Alcoholic beverages provide a large amount of "empty calories", meaning that they get fat without being nourished. That is why the different food plans recommend reducing their consumption. In addition, alcohol makes you fat because it provides too much energy at once, which is not immediately burned and stored in the form of fat.

11. Do not go with the oil

If, for example, you condiment a salad with too much oil, it is possible that even these make us fatter than a plate of pasta with low fat sauce. A spoonful should be the right measure. In addition, you must take into account that the condiment of vegetables should not be eradicated either, since their fats are necessary for the organism to function.

12. Rest enough

Sleeping enough hours each night guarantees you the energy needed to perform well the next day, but it has also been shown to help curb the voracious appetite, since people who rest adequately eat fewer calories than those who do not.

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The most important of all is to forget about dieting and changing your lifestyle for a healthier one that is sustainable over time.
Images pixabay

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