Losing weight, drawing your silhouette is more important than just subtracting calories. There is no need to exhaust the exercises if you do not follow certain rules, simple little tips that REALLY promote weight loss. To find smarter ways to eat without depriving yourself, identify your excesses and take a better lifestyle to boost your metabolism, follow these tipsd and professionals!
We know that following very strict, very brutal diets, making huge and very fast adjustments can be counterproductive. We lose weight quickly, but we regain more weight when we stop. Therefore, we asked some physical trainers and nutritionists to give us their most basic advice; all these little changes you can make to your diet to lose weight more effectively.
Tips from professionals
- Drink healthy
Who says to eat healthy, also says drink healthy!
Because it’s no use eating the right foods if you don’t drink the right drinks.
It is estimated that people swallow 200 additional calories a day with their drinks (hello? Soft drinks?!). So we get used to drinking water, herbal teas, tea, sugar-free coffee, and forget about soft drinks, yes, even with fake sugar that will only have the effect of preserving your irrational taste for sugar.
eating Dietas varieties repetitive and lead to boredom? So the key is variety. Be curious, vary the pleasures, the food, the colors. Pinte your dish with fruits and vegetables that are excellent antioxidants, consume” fats good seeds and oilseeds such as almonds, whole grains. “
- Maintain physical activity
An active lifestyle is essential for health (not just for the heart). The World Health Organization recommends taking at least 6,000 steps a day dynamically, and this mainly to regulate blood sugar levels. If you have a job where you sit most of the time, discipline yourself: 15 minutes of exercise in the morning, get up and take a walk every 2 hours during the day, walk before you get home or go for a walk with the dog and practice a sport, preferably twice a week.
- Starving doesn’t work!
Skip meals, eat salads, imagine that fasting is a solution to lose weight… Tohave a meal when everyone is just as hungry, induce it at the next meal, you throw yourself on the plate, without realizing its satiety. We eat fast, the more the body stores what was unjustly deprived by the reaction.
“Skipping meals is disastrous for weight loss! This causes an imbalance of blood sugar, which promotes the craving for sugar or carbohydrates in 2 hours. In addition, it causes the body to remove its energy from muscle deposits, not from fat. ”
- Feed regularly.
Therefore, it is necessary to ensure that the body provides enough energy without sinking into excesses (do not throw yourself into your nutella pot under this false pretext!). And more than burning calories with intense sports, it will be above all a matter of eating well, of course, but also regularly to promote balance. Then green light for a break for a snack that contains proteins (very satiating and essential for muscle mass). You can eat a boiled egg or a handful of oilseeds.
You are what you
eat Remember that everything you eat will eventually appear. Are you eating healthily? You’ll be fine, you’ll look better and you’ll feel better about your sneakers. Can’t you run out of cheese, soda, candy? Think of the repercussions to assess whether it really is worth it …
- Say stop to yo-yo
effect Studies show that people who lose weight more sustainably are those who succeed in adopting healthy diets starting with small changes. So instead of giving up the chocolate completely, make sure you don’t overdo it in the other things so you can preserve that little treatment. Also learn to limit yourself to a few squares of bitter chocolate instead of devouring a bar of chocolate to supersweet milk.
- Do not
have Atake the timeto eat, calmly, sitting and without being distracted by a third activity, you promote awareness of your satiety. It also involves eating relatively slowly (and taking time to chew, which is extremely beneficial for good digestion) in order to give the body time to understand when it is no longer hungry. It is estimated that before twenty minutes, it is not possible to capture your level of satiety, so you swallow anything more easily.
- Eye on white!
Take an amazing rule, avoid as much as possible white or light beige foods. To be: white bread, non-brown rice, yeasts, pastries, pasta … – except white meats. White foods tend to be high in refined carbohydrates. Baguette, for example, has 57.4% carbohydrates, while wholemeal bread contains only 49.4%. Therefore, switch to wholemeal bread and pasta or brown rice because they contain fiber, which are digested more slowly and therefore carbohydrates pass less quickly into the blood (therefore, do not cause blood sugar spikes that stimulate desire).
- Entering the Running
Race is one of those sports that promotes weight loss, even if you run slowly. How about signing up for a race to motivate yourself?