Creating good eating habits and regular physical activity are important steps that contribute to weight reduction and a better quality of life.Healthy weight loss has many benefits, such as increased energy and disposition, better self-esteem, better hunger control and immune system strengthening..
The ideal way to lose weight in a healthy way and have a flat stomach is to seek advice from a nutritionist so that a complete nutritional check is carried out with a diet tailored to the needs of the person.It is also important to seek the help of a personal trainer so that a training plan is indicated based on the goal you want to achieve.These strategies allow for gradual and sustained weight loss over time.
Discover 15 tips to reduce your belly, lose weight and get fit in a few days:
Raw foods high in fiber help improve intestinal function and digestion, avoiding constipation; In addition, they help to lose weight as they increase the feeling of satiety; they also help keep the gut microbiota healthy, reducing the risk of irritable bowel syndrome, Crohn’s disease or ulcerative colitis.
Examples of foods rich in fiber in composition are oats, wholemeal bread, raw carrots, apples, flaxseed, lentils, lettuce, cucumbers, chia seeds, mushrooms, pears, strawberries, raspberries, blueberries, among others.
Sugary drinks such as soft drinks, especially light and dietary, and industrial juices should be avoided as they contribute to fat accumulation at the abdominal level, as well as other health problems, such as cavities, obesity or diabetes, for example.
Fried foods should also be avoided, as in addition to providing many calories, they also increase the amount of trans and saturated fats, promoting an increase in LDL cholesterol, increasing the risk of heart disease, cancer, diabetes and obesity, due to their accumulation in the body.
Ideally, you can prepare grilled, steamed or cooked foods with natural spices, such as herbs and pepper to flavor food.
It is important to avoid eating sauces such as ketchup and mayonnaise, for example, in addition to frozen processed foods or other processed products, as these foods contain more salt and promote water retention, increasing the feeling of bloating.contain many preservatives in their composition, which can be harmful to health.
Starting meals with a shallow plate of salad or soup serves to increase the feeling of satiety and control the appetite.Eating a pear or apple, about 20 minutes before lunch and dinner is also a good tip to increase satiety and decrease appetite, as these are high.fiber fruits, which help decrease the amount of food you eat during meals.main foods.
Regular physical activity, in addition to helping you lose weight and reduce waist circumference, also improves blood circulation, well-being and self-confidence, as well as contributing to the prevention of cardiovascular and chronic diseases, such as diabetes.Do 3 simple exercises at home.
Some ways to increase metabolism are to consume red pepper, green tea, ginger and ice water, as these foods are thermogenic and help the body lose calories, even if the person is still.
Discover other thermogenic foods to lose weight
Eating slowly, in a calm environment and chewing food well allows satiety signals to reach your brain indicating that your stomach is full, acquiring this habit avoids overeating, favoring weight loss.
Ideally, eating about 6 meals a day and chewing food well, when eating slowly, the brain has time to understand that they already have food in their stomach and prevents the person from eating more than necessary, besides, it also increases.the time of contact with taste buds, thus increasing the feeling of satiety.
Drinking a lot of water helps eliminate toxins accumulated in the body and moisturize the gut, regulating its function.It is recommended to consume 2 to 2.5 L of water per day, and should be consumed between meals.
People who aren’t used to drinking water can savor it by adding a slice of lemon or cucumber, for example, which would make it easier for them to increase their intake.
Discover other water health benefits
Avoid eating foods that contain sugar in its composition, such as desserts, cakes, ice creams or chocolates, and prefer citrus and high-fiber fruits, which also taste sweet and help reduce your desire to eat sweets.
It is important to avoid all sources of added fats, such as margarine, sausages, sausages, poultry skin or meat fat, for example; Instead, you should eat foods that contain body-beneficial fats, such as avocado, nuts, olive oil, or fish.
In order to lose weight and lose belly, you should not eat more than one carbohydrate source food per meal.For example, if the person eats a potato, they do not need to eat rice, bread or pasta at the same meal, but instead accompany the dish with a salad or vegetables, for example.
A very important gesture for people who want to lose weight is to carefully read the labels on food packaging at the supermarket, before buying, to avoid bringing home foods high in calories or high in sugars or saturated fats.You must ensure that the label information refers to the entire package or only to a part.
These tips should be followed daily for your body to get used to changes.The person can weigh every 10 days, so as not to generate anxiety, but it must always be at the same time and on the same scale.
In addition, to accompany weight loss, it is important to measure the waist with a tape measure, pass the tape through the navel and write down the values to better understand the evolution of weight loss, until it reaches a good shape.
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