How to lose weight quickly and healthily? This is, certainly, the million-dollar question, which Area de Mulher will answer now.
How to lose weight fast? Certainly, this is one of the most searched questions on Google.
Most of the time, people don’t care about their health. All they want is to lose weight quickly to achieve a certain standard of beauty.
However, above all, you need to lose weight healthily. In other words, you should not give up the care and well-being of your body due to pressure from the beauty industry.
Despite this, there is a way to combine the useful with the pleasant: lose weight quickly and healthily. The first step to achieving this ideal is to burn more calories than you consume.
It is necessary to combine eating habits and practice physical activities. But this must be done gradually and with a healthy and varied menu. Women’s Area has put together 20 tips to do this the right way.
Check out 20 valuable tips on how to lose weight quickly and healthily
1 – Foods that burn fat
Firstly, you should consume low-calorie foods on a diet. Better than that, just consume foods that burn fat. Consume this type of food, for example hibiscus tea, lychee, blackberry flour are among them.
2 – Foods that deflate
Some foods stand out for their anti-inflammatory action. They are foods rich in omega 3, such as salmon, tuna, sardines, herring, mackerel, flaxseed, chestnuts.
3 – Satiety
Above all, foods rich in fiber provide greater satiety. This is a huge help in the diet. The main sources of fiber are: fruits, whole grains, such as rice, wheat, rye, barley and oats. Furthermore, legumes, such as beans, lentils, chickpeas and peas, and vegetables also have good amounts of fiber.
4 – Acceleration of metabolism
Firstly, foods with thermogenic action stimulate greater calorie burning. They are: pepper, green tea, cinnamon, ginger and coffee.
5 – Snacks
Firstly, the ideal is to have three main meals and two or three small snacks throughout the day. This will keep your metabolism working all day and make you feel fuller. Furthermore, the interval between each meal must be at least 2 hours.
6 – Balanced dish
Healthy eating requires a balance of nutrients, in other words: variety of foods. Eat fruits, vegetables, greens, different types of meat, cereals, legumes (beans, lentils), milk and dairy products.
7 – No restrictive diets
Diets that drastically cut out one element from your diet are considered restrictive. It is problematic because it causes a large loss of various nutrients to the body. Above all, the ideal is to lose half to one kilo per week. Losing more than this may be considered not recommended.
8 – Teas to lose weight
Drink a variety of teas to lose weight. For example, green tea, black tea and cinnamon tea, which stimulate calorie burning. While hibiscus tea contributes to less fat being accumulated in the abdomen.
9 – Exercises that burn fat
For a week to be active, the person must have practiced at least 150 minutes of physical activity. That is, at least 1 hour of exercise three days a week. Invest in aerobic activities such as: walking, running, cycling, dancing, swimming, among others.
10 – Gain muscle
Above all, never forget to gain muscle. Practice strength exercises, such as weight training and pilates. They are also super important for gaining muscle and making the body burn calories.
11 – Beware of fad diets
From time to time, different fad diets appear that promise quick weight loss. Pay attention to what cost this weight loss is achieved. Many of them lead to muscle loss, which makes it difficult to keep the weight off later.
12 – Less salt and sugar
Above all, everyone knows that excessive consumption of salt and sugar is bad for your health. Salt is the main source of sodium, which increases the risk of hypertension and fluid retention. Sugar consumed in excess turns into fat accumulation, especially in the belly area.
13 – Identify errors in the diet
Some signs that rapid weight loss is harming your health are: hair loss, weak and brittle nails, discouragement, weakness, malaise, dizziness, flaccidity and constipation.
14 – Do not consume trans fats
Firstly, trans fats can be found in cookies, ice cream, processed cakes, etc. Furthermore, it increases LDL (bad cholesterol for the body) and decreases HDL (good cholesterol). It also increases triglycerides that can be stored in adipose tissue.
15 – Less saturated fat
The consumption of saturated fats leads to the accumulation of fat in the body. Furthermore, foods with large amounts of saturated fats are: red meat, whole milk, butter and cheese.
16 – Calories
Finally, the golden tip: reading the food label controls your calorie consumption. Know that carbohydrates have 4 calories per gram, while proteins also have 4 calories per gram and fats have 9 calories per gram.
17 – 2 liters of water per day
Drinking liquids certainly contributes a lot to losing weight. The recommendation, in fact, is to ingest between 30 and 35 ml per kg of body weight of liquids. That is, on average, around 2 liters per day. But, of course, it can vary according to each person.
18 – Less beer
Alcohol is a toxic substance for the body and the liver prefers to metabolize it first. This change in liver metabolism favors the accumulation of fat in the body.
19 – Your ideal weight
It is very important that you know your Body Mass Index (BMI). In short, it is calculated using weight in kilograms, divided by height squared (Kg/m²). Despite not showing the proportion of fat and muscle in the human body, BMI helps to get an idea of whether an individual’s weight is within what is considered healthy or not.
20 – Reduce daily calorie consumption
Extreme calorie reduction is also bad. In other words, consuming less than 1200 calories per day is not aimed at weight loss. This, in fact, can lead to problems such as weakness, fainting and, of course, the accordion effect. In other words, balance is everything, as is guidance from a nutrition professional.
Did you like this article? Then you will also like this: Teas to lose weight – 7 best and how they act on the body
Source: My Life
Featured image: Digital Sample
