50 ways to lose weight healthily

Healthy eating, sport... and 48 more keys to feel fit.

The main goal for regular physical exercise and healthy eating should always be the physical and mental well-being of the person.

Sometimes, well-being means losing those extra kilos, as being overweight and obesity are two conditions that are highly detrimental to our health. In this article we provide you with some tips that can help you lose weight.But remember that long-term weight loss, and therefore weight maintenance, involves three types of variables: physical, nutritional and psychological.

• When we talk about obesity there are different types. Visit our post "Types of obesity: characteristics and risks" to be well informed.

Diet yes, but healthy

Research in this line of action speaks of the importance of combining these three factors, which cannot be understood separately. For example, emotional state will influence our physical performance or adherence to the diet, or physical exercise without the right diet will not allow the goal of losing weight to be achieved.For example, the emotional state will influence our physical performance or adherence to the diet, or physical exercise without the right diet will not allow the goal of weight loss to be achieved, because for this to occur there must be a caloric mismatch: the consumption of calories must be less than their burning.

Regarding diet, it is necessary to understand that we live in an era in which many of the foods we consume go through different chemical processes and are sold in large quantities to maximize their profitability. So it is necessary to educate ourselves on the nutritional aspects not only to lose weight, but to eat properly. After all, we are talking about health, and weight loss should never be an obsession.

• If you want to know what type of diet fits you and at the same time positively affects your health, take a look at this article: "The 4 types of healthy diets to be in great shape".

Don't forget to exercise

The key, therefore, is to combine the right diet with the right physical exercise.. And I say correct because it is possible to train and not see results, either because we stagnate and do not improve or simply because of misinformation about how to train to achieve the goals we set. The reality is that we must do sport if we want to lose weight and improve our health, because the caloric mismatch should not occur by living in "fasting mode" or eating only salads.

Tips to burn fat and lose weight

This article is designed precisely for that reason, to avoid misinformation. In the following lines you will find 50 tips to lose weight and lose weight in a healthy way.

1. Don't go to the grocery store hungry

Scientific data show that going to the supermarket on an empty stomach does you a disservice. Hunger will provoke a "carving effect" or craving syndrome, so you will be more prone to buy foods that will make you feel hungry. you will be more likely to buy foods with high doses of sugar..

2. Reduce sugar consumption

You should avoid as much as possible the consumption of refined carbohydrates and sugary products (with sugar). and sugary products (with a high glycemic index), because they cause hyperglycemia and cause the level of glucose in the blood to rise rapidly, which causes the release of insulin and, consequently, the storage of glucose in the form of fat.

3. ...and salt

Consuming salt in excess causes fluid retention and, consequently, weight gain.

4. Train in the morning

If you can, train in the morning. After a long day at work, you may look for any excuse not to do it.

5. Be realistic

Excessive motivation is just as harmful as lack of motivation, because it can cause frustration, so that we decide to abandon our goals prematurely.

6. Strength train

Strength training causes your basal metabolism to increase. That is, when you rest you burn more calories.

7. Yogurt, make it Greek

Greek yogurt is rich in protein and protein is slow to digest, which means you'll stay full and satisfied.This means that you will stay satisfied for longer. It also provides iodine, which is vital for the thyroid and since the thyroid is responsible for processing and storing fats; and it contains vitamin D and calcium, which combat the effect of cortisol, the stress hormone, which causes you to accumulate fat in the abdominal area. It is better if it is skimmed.

7. Do cardio

Cardiovascular exercise is necessary for fat loss. To do this, you need to do it at an intensity of 60-70% of your maximum heart rate.

8. Mixed training is best

However, the best results are produced by combining both forms of training: cardio and strength.

9. Do routines that include the whole body

Routines that include total body exercises are better for fat burning.

10. Do circuits

Exercise circuits have proven to be one of the best ways to burn fat.

11. Get rid of anxiety and stress

Anxiety causes you to overeat and stress causes you to be unable to follow a healthy routine and habits.

12. Make time for yourself

So, instead of working, working and working, take time for yourself. Even if it is necessary to include it in your daily planning.

13. Practice the burpee

Include the burpee in your exercise routine, as it promotes fat loss and helps tone.

14. Eat fish (with Omega 3)

Ceating fish will provide you with protein and, in addition, healthy fats.. According to the British Journal of Nutrition, fish helps you burn more calories and allows you to be fuller.

15. Put little food on your plate

If you put a lot of food on your plate, you will probably eat more. So avoid putting too much food on your plate and consuming unnecessary calories.

16. Control calories

If you do not control what you eat, you are also more likely to overeat.

17. Plan it

If you don't plan your training and what you're going to eat, you're not going to see results.

18. Work out with a friend

Working out with a friend will help your motivation and your adherence to training.

19. Stock your pantry with what you need

If shopping hungry is going to hurt you, so will having a pantry full of unhealthy foods.

20. Drink water

Water is necessary to stay well hydrated during your workout.. You can drink it with lemon and thus benefit from the vitamin C provided by this citrus fruit.

21. Remove from your sight what you are not going to eat

Having a pantry of foods that you should not eat is bad for weight control, but so is having the food in sight.

22. Start with a salad

Starting your meal with a salad will help you fill up sooner. Salad is a low-calorie dish.

23. Increase your NEAT

NEAT is the physical activity we do without the purpose of doing sport. For example, walking to work, climbing stairs, etc. If you want to lose weight, increase it.

24. Be aware of your diet and get informed.

Information is power. That's why articles like this one are so useful.

25. Get a heart rate monitor

If you want to know what your maximum heart rate range is, buy a heart rate monitor.

26. Avoid diet foods

Experts warn that light foods can contain as much or more salt or sugar than the products they are intended to replace.

27. Rest

To recover and function the body needs rest. So do not overtrain, sleep 6-8 hours a day.

28. Have a clear goal

Your goal should be clear and measurable. This will also allow you to see the results and will serve as feedback.

29. Drink green tea

Green tea is a healthy alternative to coffee that speeds up metabolism and is full of antioxidants.. This infusion contains antioxidant ECGC, which helps burn fat and prevents its formation.

30. Eat protein

Protein helps repair and build muscle, and muscle speeds up basal metabolism. So we burn more when we are at rest.

31. Eat cayenne

Cayenne contains capsaicin, which accelerates fat burning in your body.

32. Eat pasta and brown rice

Pasta and brown rice are complex carbohydrates, and therefore the body absorbs them more slowly. They leave you satiated longer and are high in fiber.

33. Eat vegetables

These are low-calorie foods and are packed with vitamins and minerals.

34. Eat more fruit

Eat more fruitThe purpose of eating more fruit is precisely the same as in the previous point.

35. Eat 5 times a day

It is better to eat 5 times a day in moderate amounts than to eat 3 times and binge. It keeps you satiated longer and the body burns more this way.

36. Drink apple cider vinegar

Acidic foods, such as apple cider vinegar, increase the burning of carbohydrates by up to 40%.. Scientific studies show that specifically this vinegar is ideal for burning fat.

37. Eat foods rich in fiber

Fiber is essential for regulating good intestinal function and makes us feel satiated.

38. Eat oatmeal for breakfast

Having oatmeal for breakfast is a good option for breakfast.. Oatmeal is a food rich in fiber that accelerates the metabolism and is ideal to feel satiated longer. In addition, it is a cereal rich in proteins, minerals and antioxidants.

39. ...and with eggs

An investigation of the Journal Nutrition Research showed that eggs for breakfast make us feel full up to three hours later and burn calories for the next 24 hours.

40. Beware of dieting

Losing weight is a slow and labor-intensive process. Miracle diets that promise quick results usually cause a rebound effect later on.

41. Do yoga and pilates

Yoga and pilates help to stabilize the core, that is to say, the abdominal area.

42. Avoid soft drinks

Soft drinks are beverages with high sugar content.

43. Moderate alcohol consumption

Alcohol is considered a food with no nutritional value, but it provides calories.

44. Take a day to not think about dieting.

To keep motivation high during the rest of the week, it is good to leave the diet for a day.

45. Keep track of your results

Measure your increase in strength, your endurance, your weight, etc. This way you can see how you are improvising.

46. Eat breakfast

One of the most important meals of the day is breakfast.. Don't avoid it because it will affect the rest of the day.

47. Eat nuts and dried fruits

Nuts contain a high fat content, but it is unsaturated fat, that is, healthy.

48. Know quinoa

Quinoa is a cereal that contains high quality proteins and is considered a complete source of amino acids. It helps to build muscle and lose weight.

49. If you have a dog, take it for a walk.

Walking the dog is a good way to stay active and burn extra calories.

50. Eat a light dinner

A useful strategy for weight loss is to eat from more to less.. Breakfast should be the heaviest meal and dinner the lightest.

References:

• Allison, David B.; Faith, Myles S. (1996). "Hypnosis as an adjunct to cognitive-behavioral psychotherapy for obesity: A meta-analytic reappraisal". Journal of Consulting and Clinical Psychology.
• Burden, S; Todd, C; Hill, J; Lal, S (2012). Burden, Sorrel, ed. "Pre-operative Nutrition Support in Patients Undergoing Gastrointestinal Surgery" (PDF). The Cochrane Database of Systematic Reviews.
• Harsha, D. W.; Bray, G. A. (2008). "Weight Loss and Blood Pressure Control (Pro)". Hypertension.