Healthy weight loss requires the body to burn more calories than it consumes. That's why the two most important steps to reach your ideal weight are adjusting your eating habits and exercising. But this must be done gradually and with a healthy and varied menu. Follow the tips below to lose weight in a healthy way
How to lose weight fast and healthy
- Consume foods that burn fat, reduce swelling, increase satiety and accelerate metabolism
- Only eat main meals
- Invest in a balanced and varied dish
- Avoid restrictive diets
- Drink teas that help you lose weight
- Practice exercises to burn fat
- gain muscle
- Beware of fad diets
- Decrease consumption of salt and sugar
- Pay attention to body signals
- Stay away from trans fat
- Reduce consumption of saturated fat
- Keep an eye on food calories
- Drink an average of two liters of water a day
- handle the beer
- Discover your ideal weight
- Reduce daily calorie intake
01 - Consume foods that burn fat: Some foods help you lose weight because they stimulate fat burning.
02 - Foods that reduce swelling: Foods rich in omega 3 (salmon, tuna, sardines, herring, mackerel, linseed, chestnuts) contribute to weight loss due to their anti-inflammatory action.
03 - Foods that increase satiety: Fiber-rich foods provide greater satiety, so hunger takes longer to appear, which helps you lose weight. The main sources of fiber are: fruits, whole grains such as rice, wheat, rye, barley and oats. Legumes, such as beans, lentils, chickpeas and peas and vegetables also have good amounts of fiber. Seeds, such as chia, linseed and pumpkin seed, also have fiber.
04 - Foods that accelerate metabolism: Foods with thermogenic action stimulate greater calorie burning. The main ones are: pepper, green tea, cinnamon, ginger and coffee.
05 - Eat only the main meals: The ideal thing when you want to lose weight is to eat three main meals (breakfast, lunch and dinner) and two or three small snacks. This will keep your metabolism working all day, give you more satiety, lessen hunger pangs, and prevent you from overindulging in big meals. The break between each meal should be at least 2 hours.
06 - Invest in a balanced and varied dish: A healthy diet calls for balance of nutrients and variety of foods. It's worth investing in fruits, vegetables, greens. Don't forget to complete the menu with different types of meat, cereals, legumes (beans, lentils), milk and derivatives, essential food groups for the daily diet.
07 - Avoid restrictive diets: Diets that drastically cut calories or some specific component, such as carbohydrates, for example, are considered restrictive. To lose healthily, it is expected to lose between half a kilo and one kilo per week. More than that could be a sign that you are not following the most adequate diet.
A monotonous diet with little variety of foods does not provide all the nutrients the body needs, and may even affect immunity and make the body more vulnerable to diseases. Shake diet, gluten-free diet and soup diet are some examples of restrictive diets.
08 - Invest in teas that help you lose weight: Some of them, such as green tea, black tea and cinnamon tea, stimulate caloric burning. While hibiscus tea contributes to less fat being accumulated in the abdomen.
09 - Practice exercises that burn fat: The World Health Organization recommends practicing at least 150 minutes of moderate exercise per week for a person to be considered active. That is, practicing one hour of exercise three days a week (180 minutes), you already exceed this goal!
To burn fat and lose weight, it is important to invest in aerobic activities such as: walking, running, cycling, dancing, swimming, among others.
10 - Be sure to gain muscle: Practicing strength exercises, such as bodybuilding and pilates, are also super important for gaining muscle and making the body burn calories.
11 - Be careful with fad diets: There are a number of diets that promise quick weight loss. Be aware at what cost this weight loss is achieved. Many of them lead to muscle loss, which is especially harmful for those who want to lose weight and maintain weight afterwards.
12 - Decrease salt and sugar consumption: Salt is the main source of sodium, a mineral that in excess in the body increases the risk of hypertension and fluid retention. Already the sugar consumed in excess turns into fat accumulation, especially in the belly area.
Food sources of simple carbohydrates are high in sugar. Among them are: added sugar, soft drinks, sweets and those with a lot of white flour, such as bread, pasta and cakes.
13 - Pay attention to body signs: Some signs that rapid weight loss is harming your health are: hair loss, weak and brittle nails, discouragement, weakness, indisposition, dizziness, sagging and intestinal constipation.
14 - Stay away from trans fat: This type of fat can be found in some cookies, ice cream, industrialized cakes, among other foods. Trans fat raises LDL (bad cholesterol for the body) and lowers HDL (good cholesterol). In addition, it also acts by increasing triglycerides that can be stored in adipose tissue. See the risks of trans fat and where it is found.
15 - Reduce the consumption of saturated fat: The consumption of excess saturated fat is related to the accumulation of fat in the body, that is, difficulty in losing weight. Foods with large amounts of saturated fat are: red meat, whole milk, butter and cheese.
16 - Keep an eye on food calories: Looking at food labels is a good way to keep track of your calorie intake. Know that carbohydrates have 4 calories per gram, while proteins also have 4 calories per gram and fats have 9 calories in each gram.
17 - Drink an average of 2 liters of water per day: Consuming the right liquids contributes a lot to losing weight in a healthy way. The recommendation is to ingest between 30 and 35 ml per kg of body weight of liquids, which on average is around 2 liters per day.
18 - Be careful with the beer: Alcohol is a toxic substance for the organism and the liver prefers to metabolize it first. This change in liver metabolism favors the accumulation of fat in the body.
19 - Find out what your ideal weight is: The Body Mass Index (BMI) is a way to assess whether a person's weight is within what is considered healthy or not. It is calculated by weight in kilograms divided by height squared (kg/m²). Although it does not show the proportion of fat and muscle in the human body, the BMI helps to have an idea of whether the individual's weight is considered healthy or not.
20 - Reduce daily calorie consumption: To lose weight fast, many people opt for an extreme calorie reduction. Consuming less than 1200 calories per day is not geared towards weight loss and can lead to problems such as weakness, fainting and, of course, the accordion effect. Here's how to cut extra calories from meals.
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