Possible nutritional advice for you to lose weight
Being overweight is generally not recommended, and this should be seen not as an essentially aesthetic problem, but as a matter of personal health. Outside of the harms caused by excess body fat, an overweight person may be at risk for their own health. And for you to lose weight and lose your belly, changing habits and lifestyle can be quite effective, and can help you lose up to 3.5 kg per week depending on your starting weight. However, for this to happen it is important that the strategies adopted are followed daily.
If you really want to lose weight, but have difficulty following diets, they usually have an expiration date: we go on for a few days, weeks or months, but soon old habits return. But according to science, some simple habit changes are more effective and long-lasting when it comes to a healthy, fit body.
As if that were not enough, some people, influenced by unrealistic standards of beauty, end up looking for shortcuts to lose weight, appealing to fad diets, which are often harmful to health, or to using chemicals, often without help from a health professional, and it ends up falling very badly, and therefore can cause serious problems that are difficult to cure them.
In addition, if the person is in a weight loss process, it is advisable not to stand on the scales every day to check if they have gained weight or lost weight, as this generates anxiety and can interfere with the process. Therefore, the weight loss process can be summed up as the difference between the amount of calories you eat and the amount of calories your metabolism burns on a daily basis. That is, if you eat more calories over several days than you burn, you will gain weight.
- Eat slowly and respect your body’s satiety: Eating slowly allows your satiated stomach to tell your brain that you’ve already received enough food. This signal occurs before the stomach is completely full, and should be interpreted as the body warning that it no longer needs food at the moment.
- Drink more water during the day: daily water consumption is controlled by sophisticated sensors located in the brain and in different parts of the body. These sensors cause thirst and impel us to consume liquids whenever the water intake is not enough to replace the water we use or dispose of.
- Do some physical exercise: doing physical activity is very important for the health of children and adults, as it improves flexibility, muscle strength, strengthens bones and joints and develops psychomotor skills.
- Eat everything, but little: restrictive diets affect metabolism and can even generate nutritional deficiencies. From a behavioral point of view, fasting, drastically reducing calorie consumption or cutting whole food groups end up being very abrupt solutions, which contribute negatively to the person’s relationship with food.
- Avoid getting too hungry: before rushing to snack on a snack or candy, you need to identify whether the desire to eat is physiological or emotional. Only then will you know how to cheat hunger. When she comes, breathe and think. To do this, understand the differences.
- Avoid the consumption of soft drinks: sugar or sweetener cause the burning of vitamins and minerals in the diet. In excess, the soda boosts glucose and triglyceride rates. Therefore, a diet without soft drinks can decrease the risks of obesity, diabetes, kidney stones, among other diseases.
- At mealtime, never fill the plate: When food requires only a flatware, usually spoons or food that is eaten with a fork, but does not need to be cut, you should eat with your right hand.
- Don’t feel obligated to finish the dish always: don’t feel obliged to finish the food on your plate, if you have served the food in large quantities. If you feel that you are no longer able to finish your food or if they are full simply leave the rest of the food on the plate.
- Don’t have high calorie foods at home: just look for low calorie foods in your home, for example:
- Grated coconut: it also has a lot of calories because it is very rich in oil. People eat shredded coconut or put coconut in recipes and this greatly increases the caloric value of the preparation. Making coconut frappe, for example, is a calorie bomb. It is good to avoid as much as possible.
- Peanut: as people eat peanuts without realizing it, it is a danger. Each 100g has 350kcal. And 100g is not even a handful. There are people who eat an entire packet of peanuts easily, not even a note. More than 1,000 kcal in one sitting. To make matters worse, there are still people who add salt.