Nutrition

TIPS FOR HEALTHY WEIGHT LOSS

On the Internet and in the rest of the media there are numerous articles about Diets, Weight Loss Tips and other related topics. I have decided to add my point of view, since I have been able to verify some factors that are important, or at least have been for me. Anyway I am going to give my personal opinion and some ideas that have helped me, it is not a recipe book or anything like that.

 

  • First of all I would like to emphasize that we must be clear about what our goal is, that is, to know “where” we are and “where” we want to go, and therefore, to be very clear about the path between where I am and where I want to get to. It is important to have a clear and realistic goal.
  • Secondly, I believe that many people set a “phrase” as a goal, either: “I have to go on a diet”, “I have to lose weight” or “I have to lose weight”, all these phrases, for me are incorrect, they are really empty phrases, they are not concrete and therefore, many people remain in that, in a desire to reach a goal, but without being clear about what is the way.
  • Thirdly, I believe that the mirror is more effective than the scale, that is, many people take as a goal to lose a specific number of kilos, whether 5, 10, 12 or 15 kilos, and they get on the scale once or several times every day, even when they wake up, after eating, at night … they become so obsessed that when they do not see changes, they end up abandoning their goal. If you let so little time pass between each step on the scale, it is logical that there are no appreciable changes. Sometimes it is better to leave the scale for a few days and rely more on what the mirror tells us.

Having said all this, I move on to the following; losing weight is a simple equation, so simple that it is sometimes difficult to understand that we can not control it, basically we can summarize it like this:

 

 

It’s about burning more calories than we consume.

So we have to work on only two aspects:

– Burn more calories daily, from now on.

– Consume fewer calories per day, from today onwards.

 

NOTHING MORE AND NOTHING LESS

There is nothing more and nothing less, it’s that simple. We don’t need creams, nor miracle pills, nor slimming girdles, nor Divine help.

 

* Burn more calories daily, from now on:

It’s really not that complicated, a person consumes per day with their daily activity between 1,100 and 1,300 calories. Notice that walking for an hour a day means an expenditure of more than 220 calories … only with that you are already adding almost 20% more.

Needless to say that if you can go to a gym much better, I recommend doing both light work with weights how to do aerobic exercises. Sometimes you see people in gyms who only rely on exercises like spinning to lose weight, but it is much more effective to do a light session of weights, and then 20 minutes of aerobics.

Most people, with starting to walk an hour a day would be taking a giant step to achieve their weight loss goal, without taking into account the added benefits at the level of mood, which involves physical exercise.

 

* Consuming fewer calories per day, from now on:

For me this is the most important part of the equation, it’s no use the effort if you then gorge yourself on food.

In this sense for me it’s simple, it’s summed up with the phrase I’ve always heard, since I was a kid:

“Eat breakfast like a king, lunch like a prince and dinner like a pauper…”

It sounds simple, but it is not so simple. We have to discard some foods that we have become accustomed to and opt for foods low in unhealthy fats and sugar, which do not interest us.

 

♦ Eight healthy foods that should not be missing in your cupboard ♦

  1. Vegetables: From lettuce, spinach, broccoli and cauliflower, cucumber, carrot, celery, among others, you can get the vitamins, minerals, fiber and antioxidants that your body needs, so do not fail to buy them in the supermarket.
  2. Fruits: They are recommended between meals to curb hunger and also contain large amounts of water, vitamins, antioxidants, minerals and fiber. If you like them in juice, it is advisable not to abuse them because of their sugar content.
  3. Yogurt: Whether low-fat or plain, yogurt is a good source of protein and calcium.
  4. Tuna in water, sardines and salmon: These fish are a food that contains Omega 3 fats, which are beneficial to fight cardiovascular diseases and triglycerides.
  5. Whole grains or seeds: Do not hesitate to eat bread with various grains, cereal and brown rice, since the fiber, vitamins and proteins they contain are basic in a good diet and good for your metabolism. I have chosen to eat Rye Bread with seeds and oatmeal, fantastic.
  6. Meat: White meat is preferable. Remember that meat is a great source of protein but its consumption should not be abused.
  7. Walnuts and almonds: They are rich in fiber, proteins and vitamin E, they are also great antioxidants and go very well with salads.
  8. Olive oil: It has the right combination of vitamin E and polyphenols, great antioxidants. It also helps to improve the level of lipids in the blood and to fight and prevent cardiovascular diseases.

As I said before, it is essential that you leave aside the “foods” that do not suit you (sugary drinks, alcoholic beverages, pastries, sweets, “junk food” and other sources of empty calories) and try to opt for fresh foods, more vegetables, white meats and fish. It is very convenient to drink Green Tea, and if you can include in your diet foods rich in Vitamin E, such as Soy Lecithin, it will help you to eliminate fat more effectively.

And above all, from the afternoon onwards, do not eat high-calorie foods. It is better to opt for a light dinner rich in protein, for me a dinner of vegetables with fish is perfect.

In closing, I would like to add that the objective of weight loss should be more from the point of view of health than from the point of view of aesthetics. Our body is the “home” in which we live the rest of our life, and we better take care of it and make it healthy, so it will last longer, and most importantly, in better conditions.

 

Dejar una respuesta

Tu dirección de correo electrónico no será publicada. Los campos obligatorios están marcados con *