In addition to associating a balanced diet with the practice of physical activities, eating every 3 hours is an important point
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Losing weight is not the most difficult task in the world, but whoever has gone through a weight loss process knows: it requires dedication, patience, and perseverance. However, it is certainly worth it!
The person who decides that he wants to lose weight, either because of an aesthetic issue or because of a health concern, must, first, seek the help of a nutritionist who can guide him in this process. You should also keep in mind that “crazy diets” and/or radical diets, 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 a good diet coupled with the regular practice of physical activities.
However, some guidelines are important and can help in this process! Check out the following tips:
1. Follow a healthy diet
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The first orientation could not be otherwise. Nobody will lose weight in a healthy and permanent way if they do not follow a balanced diet.
Carina Amorim de Sá, the nutritionist at Academia Contours, explains that foods rich in soluble and insoluble fibers — present in 100% whole-grain bread, brown rice, quinoa, flaxseed, chia in grains, oats, vegetables such as lettuce, cabbage, endive, etc. — can not be missing from the menu of those who are looking to lose weight.
“Because, in addition to being more nutritious, they will facilitate the functioning of the intestine and increase satiety, leading to a reduction in caloric consumption”, he says.
In no way can there be a lack of fruits, vegetables, and vegetables in the diet, as the nutritionist points out, these are the best sources of vitamins, minerals, and antioxidants, important for maintaining active metabolism, increasing energy production, and facilitating weight loss.
“Good protein sources, such as chicken, eggs, and fish, are important for maintaining muscle mass and providing greater satiety, avoiding high caloric consumption”, adds Carina.
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2. Eat every three hours
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Carina de Sá points out that eating every three hours keeps your metabolism active. “In other words, the body avoids ‘saving’ calories to perform its daily activities, as it understands that food will always arrive for energy production”, he says.
The nutritionist explains that this is interesting because, even when the person “extrapolates” in the calories, on the “free” days of the diet, the body, by having an active metabolism, will find it easier to spend the extra calories consumed.
Furthermore, adds Carina, if you fast for more than three hours, your body releases a hormone called cortisol, which causes increased abdominal fat and breaks down muscle mass. “This is awful, as it slows down the metabolism and makes weight loss more difficult,” he says.
3. Never forget to eat
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Some people have difficulties in following the guidance of eating every three hours, either because they end up forgetting, due to lack of time, or even because they do not feel hungry in this relatively short period.
However, there are no escapes! Anyone who still doesn’t have the habit of eating every three hours and wants to lose weight in a healthy way should create this habit.
“Food should be thought of as medicine, ‘eating to lose weight’, that is the idea. So, put notices on your cellphone or in your diary so you don’t forget to eat, ”says Carina de Sá.
“Even if the person starts eating tiny, the body adapts and begins to feel hungry at the established times. And so, the metabolism is accelerating and, from then on, it will be difficult to go without eating every three hours ”, adds the nutritionist.
4. Drink plenty of water
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Carina de Sá highlights that water is essential for energy production: it helps to transform food into energy, helps to transport these nutrients and oxygen to the cells. “It is detoxifying, in addition to preventing swelling, fluid retention, migraine, and fatigue”, he explains.
The nutritionist guides the person to start and end the day by already drinking a glass of water.
“Throughout the day, if necessary, also put reminders on your cellphone every hour with the warning to drink water. Leave a 500ml or 1.5l bottle of water as close to the workplace as possible and, whenever you pass through 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, that is, your body is already suffering from a lack of water ”, adds the professional.
5. Avoid foods with a high glycemic index and low in nutrients
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Following a healthy diet also suggests “running away” from some foods. “It is necessary to avoid those who have a high glycemic index and are poor 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
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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 rich in saturated fats and have virtually no nutrients,” he says.
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 soft drinks
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In relation to drinks, highlights Carina de Sá, it is necessary to avoid industrialized canned juices as much as possible — as these are very rich in sugar -, in addition to avoiding soft drinks.
8. Avoid or decrease alcohol consumption
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Many people are in the habit of drinking beer (or other alcoholic beverages) on the weekend, which can certainly hinder the smooth running of the diet.
“In that case, set a fixed amount of your favorite drink, for the weekend, and commit to not exceeding your goal.
Of course, it must be less than the usual amount. So, every weekend, reduce it a little until you adapt to drinking less ”, guides 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 alcoholic beverage, consume a glass of water. That way you drink less and still avoid dehydration ”, he adds.
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9. Choose appropriate physical activities
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There is no escape: those who want to lose weight also need to exercise! “It even seems like a simple equation to be solved: if we think about eating less caloric foods (fat and processed) and preferring less caloric meals (lean fibers and meat), and increase caloric expenditure, with pleasurable activities, weight loss it is certain.
But, the key to a healthy weight loss is a good diet combined with a monitored physical activity and, mainly, focused on the female body ”, highlight Fabíola Dias and Flávia Freitas, teachers at the Contours Academy.
likewise, according to the professionals, classes organized in specialized gyms for women, together with classes that mix fighting movements (boxing, Karate, and others), have a high caloric expenditure. “For example, the well-designed circuit has an energy expenditure of 665 calories per hour, if done three times a week.
And in fighting classes, like Body Combat, the loss is between 495 and 700 calories per hour ”, explains Fabíola and Flávia.
“To give you an idea of comparison, in the race, if there are terrain variation and route instability, the caloric loss is, at most, 600 calories per hour, if an average speed of 9 km / h is maintained”, adds the teachers.
10. Allow at least 30 minutes to practice physical activities
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Today, with the hustle and bustle 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 maintain the activity for 30 minutes, 3 times a week, for example, the results will be surprising”, highlight teachers Fabíola and Flávia.
11. If you prefer, walk
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Some people just don’t like going to gyms. However, there is still no excuse for them to stop exercising.
“Walking is an excellent aerobic activity”, highlights Flávia and Fabíola. “In this case, it is necessary to maintain the regularity of walking 3 times a week, for 30 minutes”, add the teachers.
12. Don’t forget about pre-and post-workout nutrition
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Carina de Sá explains that the nutrient-rich diet in the pre-workout enhances the performance of the exercise, without leaving the person fatigued during the workout, in addition to avoiding muscle catabolism. “So you don’t lose your lean mass, which is the most active in relation to energy expenditure”, he highlights.
In the post-workout, explains nutritionist Carina, food is important to ensure a good muscle recovery, that is, the replacement of glycogen for the muscles, and prevent its degradation again. “In addition to nutrients such as vitamins, minerals, and antioxidants, which are also important for maintaining good energy production by the body and mitigating the inflammatory processes generated by physical activity,” he says.
13. Stay away from stress
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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. Stay focused on the benefits of weight loss
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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, put aside 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 will keep your pressure under control and significantly reduce the risks of diabetes, stroke, and cardiovascular disease.
Anyway, there is no lack of good reasons for you to adhere to a healthy diet! And now you already have great tips for that. But, don’t forget to start looking for professionals who can help you with this process!
The information on this page is for information purposes only. They are not a substitute for advice and support from doctors, nutritionists, psychologists, physical education professionals, and other specialists.
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