6 tips for losing weight in a healthy way
If what you are looking for is to lose weight and keep it off, the ideal thing is to follow some guidelines and recommendations so you can achieve your goals throughout the process best.
Although it is not entirely necessary, it is important to keep track of the calories consumed, you should distribute them appropriately, choose your food well and not neglect exercise. These are some of the priorities you need to follow if you want to lose weight.
The problem of obesity is an important issue as it affects more and more people and spreads all over the world. According to the studies we can currently find and the experience of experts, Some basic nutritional concepts can be derived that will help us lose weight in a healthy way.
Over time, doctors decided to focus on weight loss methods and diets changed. Since it is a problem in which many factors come into play, it needs to be addressed in a multidisciplinary manner.
Currently, many people are looking for motivation to find diets, advice, real experiences of people who have managed to lose a lot of weight. However, not everything we find on the Internet is reliable and of good quality.For this reason, we wanted to collect everything you need to pay attention to when starting a diet and following it healthily in this article.
Keep this in mind to lose weight in a healthy way
The key to any type of diet is to tailor it to each individual's needs, there is no one method that is perfect for everyone because every body is different.
Some aspects discussed below are a starting point in all of them.Therefore, it is valuable information for everyone.
You should know your health status
Before starting a diet to lose weight, it is preferable to consult with the family doctor to take this into account, to determine the relevant analyzes and recommendations he can give.
With this it is possible to know the previous health status and all conditions. comes into play in weight loss.
Consult a dietitian or nutritionist Creating a personalized plan to achieve the goals we set for ourselves is very helpful, it's an extra helping hand that keeps us moving forward.
Finally, it is good to implement changes in your diet gradually. This can avoid the agony you feel from the news that you will change your diet, This makes the task harder or makes us reconsider leaving it.
The goals we set for ourselves should be short-term, realistic and comprehensive so that they are easy to achieve and we don't throw in the towel. We must set the bar low at the beginning so that with each passing week we can increase our positivism and be more willing to continue.
Achieve a calorie deficit
The theory is simple, to lose weight you need to consume fewer calories than you burn through daily movement. There are many diets and regimens to lose weight, the key to all of them is to create a calorie deficit.
The body uses its own energy reserves and the percentage of body fat decreases.. Calories are the measure by which we measure the energy of food in the body. A calorie deficit is understood as a situation in which the amount of energy consumed is less than that expended.
If we reduce calories as much as possible, what we may be doing is endangering our bodies. because we cause essential nutrient deficiencies that will affect normal functioning.
You must take into account macro and micronutrients
Somewhat related to the above, you should have a recommended calorie intake that will allow us to lose weight. The energy obtained from food must be distributed correctly. between macronutrients well, proteins, carbohydrates and fats.
When we want to lose weight, the presence of protein in the diet plays an important role for several reasons. Proteins provide satiety and help maintain a calorie deficitIt also prevents muscle loss and increases thermogenesis.
The recommended daily protein intake is between 1.5 and 2 grams of protein per kilogram of body weight. In addition, it is necessary to choose well the types of protein we will eat: white meat, fish, eggs, legumes or tofu.
The rest of the calories are broken down into fat and 0.7 and 1.2 grams per kilogram of weight and carbohydratesIn some cases, such as low-carb or ketogenic diets, the carb ratio may vary.
Related micronutrients The best way to cover these is to consume larger amounts. fruits and vegetables, these provide minerals, vitamins and fiber.
You shouldn't skip meals
The thing to do is to have small meals throughout the day and not wait to eat a plateful of food to fill ourselves up. The number of meals and when they are eaten is another factor. take into account losing weight in a healthy way.
The ideal is to have a good breakfast, lunch and dinner as soon as possible. In between meals, we can have a healthy snack if we are hungry, but stay away from fats and carbohydrates, and reward fruits, vegetables and proteins.
Pay attention to the way you eat
To achieve your goals, you must have healthy daily practices:
- Eat from smaller plates: This helps the plate appear fuller and we become accustomed to smaller portions.
- Take minimal time to eat: You should take your time and chew your food well. This helps the body perceive the feeling of fullness, but also allows us to enjoy eating.
- You shouldn't do other things at the same time.Focus on food, not multitasking.
- Plan meals: Improvisation can lead to bad choices and throw our diet off track.
6 tips for losing weight in a healthy way
The topic was first published on mobeltrend.com.
