To lose weight in health it is necessary that the body uses more calories than it consumes. That is why the two most important measures to reach the ideal weight are to adjust eating habits and practice physical activities. But this must be done gradually and with a healthy and varied menu. Follow the tips to lose weight in a healthy way:
How to lose weight fast and healthy
- Consume foods that burn fat, deflate, increase satiety and speed up metabolism
- Eat only the main meals
- Invest in a balanced and varied dish
- Avoid restrictive diets
- Drink teas that help you lose weight
- Practice fat-burning exercises
- Gain muscle
- Beware of fad diets
- Decrease your salt and sugar consumption
- 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
- Way in the beer
- Discover your ideal weight
- Reduce your daily calorie consumption
Eat fat-burning foods
Some foods help you lose weight because they encourage fat burning. The hibiscus tea , lychee , blackberry flour are among them.
Foods that deflate
Foods rich in omega 3 (salmon, tuna, sardines, herring, mackerel, flaxseed, chestnuts) contribute to weight loss due to the anti-inflammatory action. Know the anti-inflammatory diet .
Foods that increase satiety
Foods rich in fiber 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. The seeds, like chia , flaxseed and pumpkin seed, also have fiber. Learn all about fibers .
Foods that speed up metabolism
Foods with thermogenic action stimulate the greatest burning of calories. The main thermogenic foods are: pepper, green tea, cinnamon, ginger and coffee. See the benefits of thermogenic foods .
Eat only the main meals
The ideal when you want to lose weight is to have the three main meals (breakfast, lunch and dinner) and two or three small snacks. This will keep your metabolism running all day, give you more satiety, lessen your hunger out of hours, and prevent you from overdoing large meals. The interval between each meal should be at least 2 hours.
Invest in a balanced and varied dish
Healthy eating requires a balance of nutrients and variety of foods. It is worth investing in fruits and vegetables. Do not forget to complete the menu with different types of meats, cereals, legumes (beans, lentils), milks and derivatives, essential food groups for daily food.
Avoid restrictive diets
Diets that dramatically cut calories or some specific component, such as carbohydrates, are considered restrictive. To lose with health the expected is to lose between a pound and a pound a week. More than that may be a sign that you are not following the most appropriate diet. The monotonous diet with little variety of foods does not bring all the nutrients that the body needs, and may even affect immunity and the body more vulnerable to diseases. Shake diet , gluten free diet and soup diet are some examples of restrictive diets.
Invest in teas that help you lose weight
Some of them, like green tea, black tea and cinnamon tea, stimulate caloric burning. While hibiscus tea helps less fat to accumulate in the abdomen. See the teas that contribute to weight loss .
Practice fat-burning exercises
The World Health Organization recommends practicing at least 150 minutes of moderate exercise per week for a person to be considered active. That is, by practicing an hour of exercise on three days a week (180 minutes), you have already exceeded that goal! To burn fat and lose weight it is important to invest in aerobic activities such as: walking, running, cycling, dancing, swimming, among others.
Be sure to gain muscle
Practicing strength exercises, such as weight training and pilates, are also super important to gain muscle and make the body expend calories. See the benefits of weight training to lose weight
Be careful with fad diets
There are a number of diets that promise rapid weight loss . Be aware of 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 after that. Some of these diets are:
Decrease your salt and sugar consumption
The salt is the main source of sodium, in excess mineral in the body increases the risk of hypertension and water retention. Sugar consumed in excess turns into fat accumulation, especially in the belly region. Food sources of simple carbohydrates are high in sugar. Among them are: added sugar, soft drinks, sweets and those that have a lot of white flour, such as breads, pasta and cakes.
Pay attention to body signals
Some signs that rapid weight loss is damaging your health are: hair loss, weak and brittle nails, discouragement, weakness , indisposition , dizziness, flabbiness and constipation .
Stay away from trans fat
This type of fat can be found in some cookies, ice cream, industrialized cakes, among other foods. Trans fat increases LDL (bad cholesterol for the body) and lowers HDL (good cholesterol). In addition, it also acts by increasing the triglycerides that can be stored in adipose tissue. See the risks of trans fat and where it is found. See the risks of trans fat and where it is found
Reduce consumption of saturated fat
The consumption of excess saturated fats is related to the accumulation of fat in the body, that is, difficulty in losing weight. Foods with large amounts of saturated fats are: red meat, whole milk, butter and cheese.
Keep an eye on food calories
Looking at the food label is a good way to control your calorie intake. Know that carbohydrates have 4 calories per gram, while proteins also have 4 calories per gram and fats have 9 calories per gram. Learn how to decipher food labels .
Drink an average of 2 liters of water a day
Consuming the right fluids goes a long way towards healthy weight loss. The recommendation is to ingest between 30 to 35 ml per kg of body weight of liquids, which on average is around 2 liters per day. See the importance of drinking water during the day for weight loss and consumption tips .
Way in the beer
Alcohol is a toxic substance for the body and the liver prefers to metabolize it first. This change in the metabolism of the liver favors the accumulation of fat in the body. See the health risks of excessive alcohol consumption
Find out what your ideal weight is
The Body Mass Index (BMI) is a way of assessing whether a person’s weight is within what is considered healthy or not. It is calculated using the weight in kilograms divided by the height squared (Kg / m²). Despite not showing the proportion of fats and muscles in the human body, the BMI helps to get a sense of whether the individual’s weight is within what is considered healthy or not. Calculate your BMI here and find your ideal weight.
Reduce your daily calorie consumption
To lose weight fast many people opt for an extreme reduction in calories. 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, concertina . Here’s how to cut the extra calories from meals .