Almost everyone has wanted to eliminate a few pounds at some point in life.
To lose weight, there is no magic formula: it is necessary for the body to spend more calories than it consumes. That is why the two of the most important measures to reach the ideal weight are to adjust eating habits and practice physical activities.
But there is no point in changing from one hour to the next. So, it is important to do this should be done gradually, and with a healthy and varied menu.
Also, with small and simple everyday attitudes you can gradually achieve results to achieve the desired weight. Here are 28 ways to healthy and without delay:
Choose to make nutritious snacks
When hunger strikes between one meal and another, you must have healthy options to avoid falling into temptation. Almonds, nuts, and fruits are the best decision not to gain weight and not feel bloated. The advantage of these foods is that they do not accumulate abdominal fat and still protect the heart, keeping arteries healthy.
Pepper it all
Pepper acts to silence the gene that causes weight gain. In addition, it is thermogenic. That is, it increases body temperature, boosting metabolism, and burning fat. Thus, you can sprinkle pepper on salads and meats, and also include it in green juice.
Don’t eat for anxiety
Recognize the times when, due to difficult emotional situations, you surrender to binge eating. If you already know that this usually happens, it will be easier to identify the problem and police yourself. Remember that sadness, anger, and stress do not go away with food — better to apply another relaxation technique to control your feelings, such as meditation.
Don’t go too long without eating
It is a fact that the body needs energy, so skipping meals is not a good idea for losing fat. On the contrary: it makes you accumulate more than you need. Avoid skipping the coffee morning and try to eat five times a day, so you will feel satisfied and avoid a binge.
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Get eight hours of sleep to lose weight
Not resting makes ghrelin (the hunger hormone) active and you can eat more than you should. In addition, sleep deprivation causes stress, which leads to the same scenario: uncontrolled eating. Therefore, it is essential to respect the hours of sleep.
Hydrate
One of the best habits to get rid of fat and stay healthy is to drink eight to 10 glasses of water a day. In this way, you will eliminate everything that does not work for your body, such as toxins.
Move yourself
The sedentary lifestyle only makes you accumulate fat. Try to perform some type of physical activity periodically and, if you don’t have time to go to the gym, opt for long walks, for example.
Drink tea to lose weight
Drinks like green tea, orange peel, lemon, tangerine or jabuticaba tea, and ginger tea have a high content of phytochemicals that prevent disease, maximize fat loss, and increase lean mass. They also help to silence the genes involved with weight gain.
Abandon Zero Refrigerant
Even without sugar, the light and zero versions are also harmful to the waist: the sweetener used in drinks is able to enhance the storage of calories in the body. Like? Upon feeling the taste of the drink, the brain understands that the organism will come in contact with sugar and prepares itself to receive energy. As it does not come, the tendency is to whet your appetite and absorb more calories from the food eaten with the soda.
Eat fat-burning foods
Some foods help as they stimulate fat burning. The hibiscus tea, lychee, flour blackberries are among them.
Consume 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.
Increase satiety to lose weight
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. In addition, seeds, such as chia, flaxseed, and pumpkin seed, also have fiber.
Choose foods that speed up metabolism
Foods with thermogenic action stimulate the greatest burning of calories and help to lose weight. The main thermogenic foods are pepper, green tea, cinnamon, ginger, and coffee.
Invest in a balanced and varied dish
Healthy eating requires a balance of nutrients and a variety of foods. Invest 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.
Decrease your salt and sugar consumption
Salt is the main source of sodium, a mineral that in excess in the body increases the risk of hypertension and fluid 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.
Find out how much you need to lose weight
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.
Consume kefir
The kefir can aid in the weight loss process for ensuring increased satiety and help intestinal improvement. However, it is important to remember that kefir alone will not cause a person to lose weight. Its consumption must be associated with a balanced diet and healthy lifestyle habits.
Take care of the intestine
The balance of the intestine is essential for your body to function well and absorb the nutrients you need. Refined sugar, white flour, processed and processed foods make our intestines “weak” and permeable, generating an inflammatory condition that is the source of problems such as increased visceral fat, obesity, and insulin resistance.
Therefore, it is important to avoid the consumption of refined sugar and flour and replace them with foods rich in fiber, present especially in vegetables and fruits.
Bet on peanut butter to lose weight
Also called peanut butter, it provides extra energy for working out. And when combined with a source of the whole carbohydrate — a brown rice toast, for example — it increases the feeling of satiety, avoiding pinching between meals.
Prevent temptations
If you are still feeling tempted, avoid bumping into “forbidden foods”. When shopping, don’t go through the aisles of stuffed cookies, soft drinks, and other sugary things. After all, if you don’t have one at home, you won’t eat.
When in doubt, choose the basics to lose weight
In restaurants, there is no lack of variety. When in doubt, choose the simplest dish. Certainly, they are much less caloric. It is much better to choose rice, beans, and chicken with vegetables than a slice of quiche with salad and dressing.
Count on the avocado to lose weight
This fruit has monounsaturated fat, which is healthy for the heart and lowers LDL cholesterol. However, consumption should be limited to up to half a day, as it is very caloric. Try it as a substitute for butter and mayonnaise in sandwiches and salads.
Go hiking
The walk regularly can help improve your body’s response to insulin, which helps reduce belly fat. Personal trainer Ariel Iasevoli adds that walking every day is one of the most effective low-impact ways to burn fat and positively alter body composition. It increases metabolism by burning extra calories and preventing muscle loss, which is particularly important as we age.
Create a food diary to lose weight
Make notes of everything you eat, what the meal times were, and, mainly, your emotional state at the time. Thus, it will be easier to see what was consumed wrong or in excess and what causes this slip, such as excessive hunger after a long fast, stress, or anxiety.
Focus on what you’re eating
At the time of the meal, it is important to focus on controlling what you consume. So, choose quiet and pleasant places to dine and disconnect from electronic devices and social networks. Explore the taste and texture of each food and chew calmly.
Prefer real food
Prioritize meals consisting of real food, such as rice, beans, potatoes, meat, chicken, fish, eggs, vegetables, legumes, fruits, grains, cereals, milk, natural yogurt. In other words, avoid industrialized foods, which are full of sugar, fats, sodium, and often do not satiate the hunger for a long time or nourish the body.
Consume sources of omega-3 for weight loss
Fatty acid helps to reduce anxiety. What does this have to do with losing weight? Under stress, the body produces a greater amount of cortisone, a hormone that, in excess, steals energy from cells and leaves the body hungry, especially for caloric foods (bread, pasta, and sweets). Thus, omega-3 does more for waist measurements: it disinfects cells and raises serotonin levels, controlling appetite. Good sources are salmon, tuna, sardines, and flaxseed.
Start training by weight training
Finally, the localized exercise uses the glycogen stored in the muscle as an energy source. This forces the body to trigger fat stores during aerobic exercise. That is why working out in this sequence brings faster results on the scale.
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