To lose weight and lose weight, changing your lifestyle can be quite effective and can help you lose up to 2 kg per week depending on the starting weight. However, for this to happen, it is important that the strategies adopted are followed on a daily basis.
Also, if the person is losing weight, it is advisable not to get on the scale every day to check if they have gained or lost weight, as this creates anxiety and may interfere with the process. The ideal is to weigh only once a week, always at the same time and take into account if you are in menstruation, in the case of women, because this week it is normal to be a little more swollen, which is reflected in the balance.
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Discover the following 6 tips for healthy weight loss and weight loss:
Eating slowly allows a full stomach to tell the brain that it has received enough food. This signal occurs before the stomach is completely full and should be interpreted as a warning from the body that it no longer needs food at that time. However, those who are used to eating fast do not notice this sign of satiety, as well as reducing the time of contact with food and the pleasure of better enjoying the food.
Respect for satiety is one of the main points to lose weight and avoid weight gain. Waterproof your stomach with foods rich in nutrients and fiber, such as vegetables, fruits, meats in general and good fats, improves the functioning of your metabolism and keeps hunger at bay for longer.
You should drink a lot of liquid between meals, as this will help reduce hunger and water retention, because the more water you drink, the more urine your body produces and with its elimination also toxins come out that hinder weight loss.
The recommended amount of water required ranges from 1.5 to 3 liters per day. If you have trouble drinking water, see how to drink 2 litres of water a day.
The type of exercise is not the most important thing, but the regularity of the practice, which must be performed at least 3 times per week. In addition, some activities and daily choices can make a difference, so try:
Contrary to what most people believe, all kinds of exercise helps you lose weight, not just aerobics like walking, biking and running. Strength training also helps you lose weight and also has the advantage of increasing muscle mass, which improves metabolism.
Learn how to do hypopressive gymnastics to lose your stomach
The body needs all the nutrients and diets that completely prohibit carbohydrates, causing a new weight gain soon after. So the best advice is:
Even in small amounts during the day, fruits and vegetables provide plenty of fibers and vitamins and are therefore a source of health and help to lose weight and lose weight.
Spending many hours without eating can make you choose bad, calorie-rich foods instead of preparing a good meal. So, to avoid or contain hunger until you eat a nutritious meal, here are some tips:
If it is not possible to eat all day, simply focus on maintaining the quality of the next meal and use these small snacks in case of hunger strike. Gradually, it is possible to learn that most of the time it is not about hunger, but about diet anxiety.
See more tips for not getting hungry in the video below
Also try our weight loss walking training.
Writing everything you eat throughout the day is also a good weight-loss strategy, because this way you can be more aware of what you’re eating and, well, you can identify mistakes and where you improve, be able to change your eating habits to lose weight. , if that’s desire, and have a healthier life.
It is recommended to register daily and after meals, as it is easier to remember what has been consumed. In the food diary it is important to indicate the type of food, whether lunch, breakfast, snack or dinner, meal time, food consumed and quantity, where the meal took place and whether something was done at that time. In addition, you must register with whom the meal was prepared and what the mood was at the time. This registration should be done for 3 to 7 days, so that it is possible to get a better idea of what eating habits are.
After registration, it is important to analyze all food options with a nutritionist, as it is possible to identify errors and establish strategies to achieve the desired goal. In addition, the nutritionist indicates the best foods so that the person does not have nutritional deficiencies and is able to lose weight in a healthy way.
If it seems that losing weight is very difficult, it is important to consult an endocrinologist to analyze whether the body’s hormone production is right and go to a nutritionist for specific instructions and dietary plans for your case, eating habits and lifestyle.
In cases where there is a health problem, such as gastritis, asthma, osteoporosis, or even simply a limitation of mobility, the advice and advice of doctors, reconciling the diet with the use of medicines and with the proper adaptation to the disease, it is essential to be able to lose weight improving the quality of life, rather than the other way around.
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