The 10 commandments when it comes to losing weight
With the arrival of summer come the rush to want to lose those extra kilos with a diet of weight loss, but do not fall into the error of making a miracle diet or a very restrictive hypocaloric diet, because when you start to eat normally you will suffer the effect rebound. It is preferable to lose weight in a progressive and healthy way to maintain weight after effortless. We give you the 10 keys to achieve it.
Set a realistic goal and believe in yourself
Of course you can lose weight and we are sure that you will see the results if you have proof of your healthy diet. Set yourself a realistic goal, a weight loss that you can assume, and do not give up on your commitment. Believe firmly that you can achieve it, because you are really going to be able to do it, you just have to integrate new habits in your routine and be constant.
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Give yourself a reward
To make sure you do not throw in the towel you need to make a diet with which you do not go hungry, including satiating foods and avoiding ultra-processed foods, snacks and junk food. But you will be able to give yourself a weekly reward to maintain metabolic flexibility and skip the diet with what that entails at the psychological level. Cheat meals are perfect to strengthen the diet.
Monitor the glycemic index of foods
You can eat and you have to eat, although you do not believe it is not necessary to go hungry to lose weight, you just have to know which foods are the ones that will fatten you and which ones less. Foods with higher glycemic index such as rice, pasta, bread or potatoes, will make blood glucose levels rise quickly causing insulin spikes and causing excess sugar to be stored as fat in the body, that is, fattening. Always choose foods that maintain stable blood glucose levels to help you control your weight.
Do not avoid healthy fats in your diet
Healthy fats such as nuts, olive oil, seeds, avocado or coconut oil, are necessary to help you burn fat against the nutritional recommendations that have been in force for decades and have become obsolete thanks to new research in the nutritional field.
A diet low in fat has been observed that what causes is that the body burns carbohydrates causing hormonal alterations, something that would be countered by including fat and vegetables in the diet. Fats are satiating, they maintain stable glucose levels and there is no scientific evidence according to a meta-analysis published in the American Journal of Clinical Nutrition, to associate them with an increased risk of coronary heart disease.
Light refreshments are not a good idea
Beware of light sodas because they carry sweeteners, which have negative effects on the gut microbiota, and gas that will swell you. They also have the danger that we believe that we are taking a good weight loss diet with diet products and compensate that belief by consuming too many calories or allowing ourselves to indulge. A soft drink is not a healthy drink, they are loaded with artificial sweeteners, preservatives and additives. Opt for cold infusions, infused water or natural juices in moderation.
Always plan your meals
Making a weekly schedule with your daily menus will help you to have a healthy shopping basket and a balanced weekly menu. Avoid sugar, simple carbohydrates and prepared and ultra-processed food.
The vegetable should be a constant in your meals, accompany them with healthy fats, quality protein such as eggs, fish, chicken or turkey and fruit in moderation for its fructose content.
Intermittent fasting as a fat-burning ally
It is more fashionable than ever when it is actually an ancient practice that has been used for thousands of years, either by necessity or as a method of resetting, to cleanse the organism and return the lost health. It is a perfect way to lose weight in a controlled and healthy way.
You can do a fast 12-12, that is, stop eating for a period of 12 hours and perform food intake in the remaining 12 hours, or 16-8, in which the intake would be in a range of 8 hours and a fast of 16 hours. You can also make longer fasts. What fasting supposes is that When the body stops eating, it enters a process called ketogenesis, using the stored fat to give energy to the body. It would burn accumulated fat and not muscle as it happens in other weight loss diets. In addition, it promotes insulin sensitivity and the secretion of growth hormone, thus promoting weight loss.
Hydration above all
Staying hydrated is essential all year round but much more in summer to replace fluids lost through sweat. Drinking water will help you eliminate toxins, prevent fluid retention and swelling and to get rid of waste substances more easily.
Drinking water speeds up the metabolism and has a satiating effect, so Do not forget to bring a small bottle of water with you, in your bag or your beach bag or pool. A trick to feel satisfied before eating is to drink a glass of water before meals.
Exercising is essential to help you tone your body and burn fat. Combine strength exercises with stretches and cardio to keep you fit. Being on vacation is no excuse for not doing sports, running on the beach, brisk walking along the shore, swimming or doing yoga at the beginning or end of the day, they are gestures that will help you to make your weight loss diet a success, as well as to feel better, more relaxed and with more energy.
A good rest helps you control your weight
The relationship between sleep and body weight is direct. Sleep less than the hours you need (generally between 7 and 9 hours each night) increases the levels of cortisol, a stress hormone, which can prevent you from losing weight and even gain it.
If you have a good rest regulate the appetite and satiety hormones (ghrelin and leptin) whose lack of control makes you eat at odd times without feeling satiated, a Molotov cocktail if you want to lose weight.
Follow these tips giving importance to a healthy diet, a good rest and exercise, and in a short time your weight loss diet will be installed in your day to day without effort and with great results. Time to time.
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