Weight loss: 20 tips to lose weight fast and healthy

 

See tips on diets, exercises, and care to boost the diet and eliminate the belly

To lose weight in a healthy way it is necessary that the body uses more calories than it consumes. That is why the two most important measures to reach the ideal weight are to adjust eating habits and practice physical activities. But this must be done gradually and with a healthy and varied menu. Follow the tips to lose weight in a healthy way:

How to lose weight fast and healthy

• Eat foods that burn fat, deflate, increase satiety and speed up metabolism
• Eat only the main meals
• Invest in a balanced and varied dish
• Avoid restrictive diets
• Drink teas that help you lose weight
• Practice fat-burning exercises
• Gain muscle
• Beware of fad diets
• Decrease your salt and sugar consumption
• Pay attention to body signals
• Stay away from trans fat
• Reduce consumption of saturated fat
• Keep an eye on food calories
• Drink an average of two liters of water a day
• Way in the beer
• Find your ideal weight
• Reduce your daily calorie consumption

Eat fat-burning foods

Some foods help you lose weight because they encourage fat burning. The hibiscus tea, lychee, blackberry flour are among them.

>>If you are struggling to achieve your weight loss goals? If so, you can try out this revolutionary new diet system.<<

Foods that deflate

Foods rich in omega 3 (salmon, tuna, sardines, herring, mackerel, flaxseed, chestnuts) contribute to weight loss due to the anti-inflammatory action. Know the anti-inflammatory diet.

Foods that increase satiety

Foods rich in fiber provide greater satiety, so hunger takes longer to appear, which helps you lose weight. The main sources of fiber are fruits, whole grains, such as rice, wheat, rye, barley, and oats. Legumes, such as beans, lentils, chickpeas, and peas and vegetables also have good amounts of fiber. The seeds, like chia, flaxseed, and pumpkin seed, also have fiber. Learn all about fibers.

Foods that speed up metabolism

Foods with thermogenic action stimulate the greatest burning of calories. The main thermogenic foods are pepper, green tea, cinnamon, ginger, and coffee. See the benefits of thermogenic foods.

Eat only the main meals

The ideal when you want to lose weight is to have the three main meals (breakfast, lunch, and dinner) and two or three small snacks. This will keep your metabolism running all day, give you more satiety, lessen your hunger out of hours, and prevent you from overdoing large meals. The interval between each meal should be at least 2 hours.

Invest in a balanced and varied dish

Healthy eating requires a balance of nutrients and a variety of foods. It is worth investing in fruits, vegetables, greens. Do not forget to complete the menu with different types of meats, cereals, legumes (beans, lentils), milk and derivatives, essential food groups for daily food.

Avoid restrictive diets

Diets that dramatically cut calories or some specific components, such as carbohydrates, are considered restrictive. To lose in good health, you expect to lose between a pound and a pound a week. More than that may be a sign that you are not following the most appropriate diet. The monotonous diet with little variety of foods does not bring all the nutrients that the body needs, and may even affect immunity and the body more vulnerable to diseases. Shake diet, gluten-free diet, and soup diet are some examples of restrictive diets.

Invest in teas that help you lose weight

Some of them, like green tea, black tea, and cinnamon tea, stimulate caloric burning. While hibiscus tea helps less fat to accumulate in the abdomen. See the teas that contribute to weight loss.

Practice fat-burning exercises

The World Health Organization recommends practicing at least 150 minutes of moderate exercise per week for a person to be considered active. That is, by practicing an hour of exercise three days a week (180 minutes), you have already exceeded that goal! To burn fat and lose weight it is important to invest in aerobic activities such as walking, running, cycling, dancing, swimming, among others.

Be sure to gain muscle

Practicing strength exercises, such as weight training and pilates, are also super important to gain muscle and make the body expend calories. See the benefits of weight training to lose weight

Be careful with fad diets

There are a number of diets that promise rapid weight loss. Be aware of what cost this weight loss is achieved. Many of them lead to muscle loss, which is especially harmful to those who want to lose weight and maintain weight after that. Some of these diets are:

Decrease your salt and sugar consumption

The salt is the main source of sodium, in excess mineral in the body increases the risk of hypertension and water retention. The sugar consumed in excess becomes fat accumulation, especially in the belly region. Food sources of simple carbohydrates are high in sugar. Among them are added sugar, soft drinks, sweets, and those that have a lot of white flour, such as bread, pasta, and cakes.

Pay attention to body signals

Some signs that rapid weight loss is harming your health are hair loss, weak and brittle nails, discouragement, weakness, indisposition, dizziness, flabbiness, and constipation.

Stay away from trans fat

This type of fat can be found in some cookies, ice cream, industrialized cakes, among other foods. Trans fat increases LDL (bad cholesterol for the body) and lowers HDL (good cholesterol). In addition, it also acts by increasing the triglycerides that can be stored in adipose tissue. See the risks of trans fat and where it is found. See the risks of trans fat and where it is found

Reduce consumption of saturated fat

The consumption of excess saturated fats is related to the accumulation of fat in the body, that is, difficulty in losing weight. Foods with large amounts of saturated fats are red meat, whole milk, butter, and cheese.

Keep an eye on food calories

Looking at the food label is a good way to control your calorie intake. Know that carbohydrates have 4 calories per gram, while proteins also have 4 calories per gram and fats have 9 calories per gram. Learn how to decipher food labels.

Drink an average of 2 liters of water a day

Consuming the right liquids goes a long way towards healthy weight loss. The recommendation is to ingest between 30 to 35 ml per kg of bodyweight of liquids, which on average is around 2 liters per day. See the importance of drinking water during the day for weight loss and consumption tips.

Way in the beer

Alcohol is a toxic substance for the body and the liver prefers to metabolize it first. This change in the metabolism of the liver favors the accumulation of fat in the body. See the health risks of excessive alcohol consumption

Find out what your ideal weight is

The Body Mass Index (BMI) is a way of assessing whether a person’s weight is within what is considered healthy or not. It is calculated using the weight in kilograms divided by the height squared (Kg / m²). Despite not showing the proportion of fats and muscles in the human body, the BMI helps to get a sense of whether the individual’s weight is within what is considered healthy or not. 

Reduce your daily calorie consumption

To lose weight fast many people opt for an extreme reduction in calories. Consuming less than 1200 calories per day is not geared towards weight loss and can lead to problems such as weakness, fainting, and, of course, the concertina effect.

If you are struggling to achieve your weight loss goals? If so, you can try out this revolutionary new diet system.