The main goal for regular exercise and healthy eating should always be the physical and mental well-being of the person.
Sometimes, well-being is achieved by losing those extra kilos, since overweight and obesity are two highly damaging conditions for our health. In this article we provide you with some advice that can help you lose weight , but remember that long-term weight loss and, therefore, weight maintenance, includes three types of variables: physical, nutritional and psychological.
- When we talk about obesity there are different types. Visit our post “Types of obesity: characteristics and risks” to be well informed.
Diet yes, but healthy
The research in this line of action speaks of the importance of combining these three factors, which cannot be understood separately. For example, the emotional state will influence our physical performance or our adherence to the diet , or physical exercise without the correct diet will not allow the objective of losing weight to be met, because for this to happen there must be a caloric imbalance: the consumption of calories must be lower than their burning.
With regard to diet, it is necessary to understand that we live in an era in which many of the foods we consume go through different chemical processes and are sold in large quantities to maximize their profitability. Therefore, it is necessary to educate ourselves in the nutritional aspects not only to lose weight, but to feed ourselves properly. After all, we are talking about health, and weight loss should never be an obsession.
- If you want to know what kind of diet fits you and at the same time affects your health, take a look at this article: “The 4 Types of Healthy Diets for Fitness”
Don’t forget to exercise
The key, therefore, is to combine the right diet with the right physical exercise . And I say correct because it is possible to train and not see results, either because we get stuck and don’t improve or simply because of misinformation about how to train to achieve the goals we set. The reality is that we have to do sport if we want to lose weight and improve our health, because the caloric imbalance should not be caused by living in “fasting mode” or eating only salads.
Fat burning and weight loss tips
This article is designed precisely for that reason, to avoid misinformation. In the following lines you will find 50 tips to lose weight in a healthy way.
1. Don’t go to the supermarket hungry
Scientific data shows that going to the supermarket on an empty stomach does you a disservice. Hunger will lead to a “carving effect” or kerfuffle syndrome, so you will be more likely to buy foods with high doses of sugar .
2. Reduce sugar consumption
You should avoid as much as possible the consumption of refined carbohydrates and sugary products (with a high glycemic index), because they cause hyperglycemia and make the level of glucose in the blood increase rapidly, which causes the release of insulin and, consequently, the storage of glucose in the form of fat.
3. …and salt
Consuming too much salt causes fluid retention and, consequently, weight gain.
4. Train in the morning
If you can, train in the morning . After a long day at work, you might look for any excuse not to.
5. Be realistic
Over-motivation is just as damaging as under-motivation, because it can cause frustration, so we decide to abandon our goals early.
6. Train your strength
Strength training causes your basal metabolism to increase. Which means that when you rest, you burn more calories.
7. Yogurt, let it be Greek
Greek yogurt is rich in proteins and the proteins are slow to digest , this means that you will stay satisfied longer. It also provides iodine, which is vital for the thyroid and since the thyroid is responsible for processing and storing fat; and it contains vitamin D and calcium, which combat the effect of cortisol, the stress hormone, which causes you to accumulate fat in the abdominal area. Better if it is skimmed.
7. Cardio beam
Cardiovascular exercise is necessary to lose fat . To do this, you need to do it at an intensity of 60-70% of your maximum heart rate.
8. Better mixed training
However, the best results are achieved by combining both forms of training: cardio and strength.
9. Do full-body routines
Routines that include whole-body exercises are better for burning fat.
10. Make circuits
Exercise circuits have proven to be one of the best ways to burn fat.
11. Free yourself from anxiety and stress
Anxiety causes you to overeat and stress, to be unable to follow a routine and healthy habits.
12. Take time
So, instead of working, working, working, make time for yourself. Even if it is necessary to include it in your daily planning.
13. Practice burpee
Include burpee in your exercise routine, as it promotes fat loss and helps tone.
14. Eat fish (with Omega 3)
C omer fish will give you protein and also healthy fat . According to the British Journal of Nutrition, fish helps you burn more calories and allows you to be fuller.
15. Put little food on your plate
If you put a lot of food on your plate, you’ll probably eat more of it. So avoid putting too much food on your plate and eating unnecessary calories.
16. Controls calories
If you don’t control what you eat, you’re also more likely to overeat.
17. Plan it
If you don’t plan your training and what you’re going to eat, you’re not going to see results.
18. Exercise with a friend
Training with a friend will enhance your motivation and adherence to training.
19. Fill the pantry with what you need
If going shopping hungry will hurt you, so will having a pantry full of unhealthy foods.
20. Drink water
Water is necessary to stay well hydrated during training . You can drink it with lemon and thus benefit from the vitamin C that this citrus fruit provides.
21. Get out of your sight what you are not going to eat
Having the food pantry you shouldn’t eat is bad for weight control, but so is having the food on display.
22. Start with a salad
Starting your meal with a salad will help you fill up faster. Salad is a low-calorie dish.
23. Increase your NEAT
NEAT is the physical activity that we do without the purpose of doing sport. For example, walking to work, climbing stairs, etc. If you want to lose weight, gain it.
24. Be aware of your diet and get informed
Information is power. That’s why articles like this are so useful.
25. Buy a heart rate monitor
If you want to know what range of maximum heart rate you are moving in, buy a heart rate monitor.
26. Avoid light foods
Experts warn that light foods can have as much or more salt or sugar than the products they are intended to replace.
To recover and function, the body needs to rest. So don’t overtrain by sleeping 6-8 hours a day.
28. Have a clear goal
Your goal must be clear and measurable. This will also allow you to see the results and give you feedback.
29. Drink green tea
Green tea is a healthy alternative to coffee that accelerates the metabolism and is full of antioxidants . This infusion contains the antioxidant ECGC, which helps burn fat and prevents its formation.
30. Eat protein
Proteins help repair and build muscle, and muscle speeds up basal metabolism. So we burn more when we’re at rest.
31. Eat Cayenne
Cayenne contains capsaicin, which accelerates the burning of fat in your body.
32. Eat pasta and brown rice
Pasta and brown rice are complex carbohydrates, and therefore absorbed more slowly by the body. They keep you fuller longer and are high in fiber.
33. Eat vegetables
They are low calorie foods and are packed with vitamins and minerals.
34. Eat more fruit
Eat more fruit , precisely for the same purpose as the previous point
35. Eat 5 times a day
It is better to eat 5 times a day in moderate amounts than to eat 3 times and binge. It keeps you fuller longer and the body burns more this way.
36. Drink apple vinegar
Acidic foods, such as apple vinegar, increase carbohydrate burning by up to 40% . Scientific studies show that this vinegar in particular is ideal for burning fat.
37. Eat foods rich in fiber
Fiber is essential to regulate the proper functioning of the intestines and makes us feel full.
38. Have oatmeal for breakfast
Breakfast with oats is a good choice for breakfast . Oats are a high-fibre food that speeds up the metabolism and is ideal for feeling fuller for longer. In addition, it is a cereal rich in protein, minerals and antioxidants.
39. …and with eggs
Research from the Journal Nutrition Research showed that eggs for breakfast make us feel full up to three hours later and burn calories for the next 24 hours.
40. Beware of diets
Losing weight is a slow and labor-intensive process. Miracle diets that promise quick results often cause a rebound effect later.
41. Do Yoga and Pilates
Yoga and Pilates help to stabilize the core, i.e. the abdominal area.
42. Avoid soft drinks
Soft drinks are drinks with a high sugar content.
43. Moderate alcohol consumption
Alcohol is considered a food with no nutritional value, but it provides calories.
44. Take a day off from thinking about diet
To keep motivation high for the rest of the week, it’s okay to go off the diet for a day.
45. Keep track of your results
Measures your increased strength, resistance, weight, etc. So you can see how you are improvising.
One of the most important meals of the day is breakfast . Don’t avoid it because it will affect you for the rest of the day.
47. Eat nuts
Nuts are high in fat, but they are unsaturated fat, which means they are healthy.
48. Know the quinoa
Quinoa is a cereal that contains high quality proteins, and is considered a complete source of amino acids. It helps build muscle and lose weight.
49. If you have a dog, take it for a walk
Walking your dog is a good way to stay active and burn extra calories.
50. Light dinner
A useful strategy for losing weight is to eat more or less . Breakfast should be the strongest meal and dinner the lightest.
- Allison, David B.; Faith, Myles S. (1996). “Hypnosis as an adjunct to cognitive-behavioral psychotherapy for obesity: A meta-analytic reappraisal. Journal of Consulting and Clinical Psychology.
- Burden, S; Todd, C; Hill, J; Lal, S (2012). Burden, Sorrel, ed. “Pre-operative Nutrition Support in Patients Undergoing Gastrointestinal Surgery” (PDF). The Cochrane Database of Systematic Reviews.
- Harsha, D. W.; Bray, G. A. (2008). “Weight Loss and Blood Pressure Control (Pro). Hypertension.