January is synonymous with goals, that desire to change your life or turn things around. It’s that time to face new challenges, set deadlines and follow through, without giving up.
And the main goal is to lose weight – this is unanimous, even beating the most loved one for 2017!
Saying goodbye to the extra pounds gained during the New Year holidays, improving your health – cholesterol, diabetes or hypertension – and turning things around, many people look for diets and exercise sequences to get the year off to a good start, to feel good. with themselves.
But, to achieve the body of your dreams you need to follow some recommendations and get help from experts, such as bodybuilder Gabi Dezan.
Gabi Dezan is known as a coach to the stars, responsible for transforming the bodies of celebrities such as Nívia Stelmann, Fernanda Vasconcelos, Tania Mara among other stars.
She reveals 10 secrets for those who want to lose weight, check them out:
See Also: Gabi Dezan says she transformed her body into a business card in the fitness universe
And more: Gabi Dezan, the Life Coach of the Stars, gives special tips for those who want to lose weight
1- Do not consume alcohol, sugar or fried foods
That shop after work, a sweet treat after lunch or a French fry doesn’t kill anyone, does it?
No, it kills your goal of losing weight. These types of foods have something in common: they stimulate the production of insulin-resistant abdominal fat.
The result is more tiredness, less energy and desire to do physical activities, as well as problems with the absorption of nutrients by the body.
See Also: 8 foods to eat in the morning and stay in good shape
2- Weigh your food before eating so as not to exceed the quantity
According to the World Health Organization, an adult should consume 2,000 calories a day to maintain their body’s basic daily needs, such as breathing, heart rate, etc.
However, if your goal is to lose weight, the ideal is to consume fewer calories – yes, fewer calories is synonymous with changes in the portion sizes of food consumed.
Respect the recommended quantities for the stipulated purpose.
See Also: 7 foods to eat tonight and wake up feeling bloated tomorrow
3- Drink 3 liters of water per day
The human body is mostly made up of water and its restriction means that the body has to conserve water so that its basic functions are maintained – hence fluid retention, slow metabolism and those extra pounds.
It seems illogical, but the more water you consume, the less water you will retain in your body. So stay hydrated!
See Also: 5 genius ways to drink more water
4- Do aerobic exercise daily
Aerobic exercises are recommended for losing weight, as they combine time and resistance. In other words, you perform the exercises for a longer time without getting tired.
Walking, running, swimming, jumping rope are some examples of aerobic exercises that require the entire body to function, improving physical conditioning.
This way, the body gets used to being in movement.
See Also: 12 powerful exercises to burn calories
5- Do bodybuilding
Unlike aerobic exercises, weight training is considered resistance exercises, which requires less execution time.
Strength training is essential for anyone who wants to lose weight, as it burns more calories to transform fat into lean mass.
And this transformation is carried out even when the body is at rest, a fact that occurs because the body’s metabolism is accelerated.
See Also: 9 ways to define your belly without sit-ups
6- Do not snack on anything between meals
It’s important to respect your meals and not snack on that sweet treat between meals!
Keep focus!
See Also: 20 infallible tips for your diet success
7- Do not use oil when preparing food
Forget about saturated fats, like soybean oil, for example.
Choose good fats!
8- Choose low glycemic index carbohydrates and lean proteins
Carbohydrates with a low glycemic index are weight loss-friendly, because they are less caloric, have slower digestion as they have more complex molecules that are difficult to break down, give a feeling of satiety, release less sugar into the blood, offering more energy to the body – the less sugar in the blood, the less localized fat production.
Lean proteins are also faithful weight loss companions.
Yes, proteins are responsible for maintaining muscle tissues and when consumed appropriately, they help in the formation of lean mass.
See Also: The 7 best carbohydrates for weight loss
9- Do not accept that you can eat a food as much as you want just because it is considered healthy…
…such as, for example, oilseed foods – chestnuts, almonds and walnuts.
The popular saying goes: anything in excess is bad and that also applies to foods considered healthy!
See Also: 6 seemingly healthy habits that make you gain weight
10- Understand once and for all that, to lose weight, there is no point in just doing topic 1 or 2.
To lose weight you need to do the 9 topics above together!
Weight loss is only possible by following all these tips. It is a process that requires time, discipline and determination. But the results will be effective, and above all, healthy.
See Also: 7 mistakes made by dieters that can destroy their health
