Naturally, anybody who wants to lose weight wants to do it speedily. However, the evidence shows that people who lose weight gradually and steadily (between 1 and 2 pounds per week) do better in not regaining it. Healthy weight loss isn’t almost following a diet or program. It is leading a stable lifestyle that has long-term changes in your daily diet and exercise habits.
To reduce, you want to expend more calories than you consume. Since one pound equals 3,500 calories, you will need to decrease your caloric eating by 500-1000 calories per day to lose 1 to 2 pounds each week.
Once you reach a healthy weight, you will be less likely to regain long-term weight loss by eating healthy and being physically active most days of the week (60-90 minutes of moderate-intensity).
Losing weight isn’t easy, and it requires commitment. But if you’re ready to get started, we’ve provided a step-by-step guide to help you get on the road to weight loss and better health.
Even moderate weight loss can bring you excellent benefits
The good news is that no matter your weight loss goal, even if you lose a modest amount.Such as 5-10% of your total body weight, you are likely to have beneficial results for your health, such as improvements in body weight: blood pressure, cholesterol, and blood glucose.
For example, if you weigh 200 pounds, a 5% loss of your weight equals 10 pounds, so your weight would drop to 190 pounds. While this weight may still be within the range of being overweight or obese, this modest loss can lower your risk factors for obesity-related chronic diseases.
Although the general goal could seem huge, see it as a road ahead instead of a final destination. You will learn new eating and corporal activity habits that will help you lead aimproved life. These new habits can assist you in keeping the load off over time.
In addition to improving your health, keeping the weight off will likely improve your life in several ways. For example, a study that included participants from the National Weight Management Registry revealed that those who lost a significant amount of weight and did not regain it reported improvements in their physical health and energy state, physical mobility, general mood, and self-esteem.
Eat slowly and savor your food
Eating allows that when the stomach is almost full, it sends a signal to the brain indicating that you have already received enough food and that you no longer need to continue eating. However, in people who habitually eat fast, their brains do not perceive this satiety signal, causing the person to eat in more significant quantities. In addition to this, it also reduces the time of contact with food and the pleasure of making better use. See in more detail the consequences of eating fast.
Respecting feeding is one of the main facts to lose weight and dodge weight gain. Satisfying the gastrointestinal with nutrients rich in nutrients and fibers such as vegetables, fruits, white meat, and good fats types the digestion work better and prevents the feeling of hunger for longer.
Drink more water throughout the day
It will help if you drink plenty of fluids between meals, which will help reduce hunger and fluid retention because the more water you drink, the more urine the body produces. With its removal, toxins are also free that impair the loss procedure. Weight. Know the foods that contain water.
What to drink: aquatic, coconut water, unsweetened ordinary juices, unsweetened teas;
What not to drink: soft drinks, industrialized juices, chocolate drinks, and alcoholic beverages.
The amount of water that should be ingested per day varies between 1.5 to 3 L per day. If you have any trouble drinking water, learn what you can do to drink 2 liters of water a day.
Do physical activity
The type of workout is not the most significant thing. Still, if you take advantage of all the opportunities to burn calories whenever possible, it is of the utmost importance that you practice activity at least three times a week. Doing some daily activities can make a difference. Try the following actions:
Take the dog for a walk at night.
To increase your energy expenditure, try walking for at least 30 minutes, three times a week. Walking is one of the best physical exercises to lose weight, and do some resistance exercises to complement the training. Get to know some activities that are easy to do in a few minutes and that help to leave a flat abdomen.
Don’t stay hungry
Eating small meals every 3 hours may seem exaggerated, but, indeed, hunger does not appear. In this way, dividing the portions of food helps to reduce weight. Follow the tips below:
The best nibbles are fruits, yogurts, carrot sticks, cucumber with avocado wrinkled and veteran with salt and pepper, tomato in large cubes with a pinch of salt and olive oil, a boiled egg, and nuts.
If a meal is not possible throughout the day, focus on maintaining the next meal’s quality and use these little snacks if you are hungry. Little by little, it is thinkable to understand that most of the time, it is not about starvation but anxiety.
Write down everything you eat
Writing down everything you eat throughout the day is also an excellent strategy to lose weight, since, in this way, the person becomes more aware of what they eat and, in this way, can identify errors. Where to improve, alter their habits food to lose weight, in case this is the purpose, and have a healthier life.
It is recommended that the registration be done every day. And after each meal, as it is easier to remember what was consumed. In the food diary, it is important to indicate if it is breakfast lunch, lunch, lunch, dinner, the time of the meal, the food consumed and the amount, the place where you ate, and what you were doing time. Besides, it must be recorded if he had company and how he felt at that time. This record should be done for 3 to 7 days since it will be possible to have a better idea of what the eating habits are.