What to do to lose weight in a healthy and sustainable way ?
You have health concerns that require you to lose weight. You want to refine your figure to acquire a more attractive physical form. Whatever the reason, losing weight is a great decision because it will solve many other problems you don’t know about.
In this article, we tell you in a succinct way what you should do and what you should avoid to lose weight in a healthy and sustainable way.
Engage in physical activities
The practice of activities is essential to lose weight in a healthy way. But the benefits of sport are not limited to weight loss. Doing sports on a daily basis also allows you to keep your body and especially your heart healthy.
Physical activity helps to burn fat and toxins responsible for weight gain, obesity, diabetes, hypertension, cardiovascular disease and many other chronic diseases.
There are many simple physical activities specific to weight loss that will help you reach your goal quickly. It is among other things :
- Running: it allows you to spend up to 1000 kilocalories in an hour;
- Cycling: it allows you to tone all the muscles of the body without hurting them and to burn up to 800 kilocalories per hour;
- Swimming: effective for weight loss, it helps you build muscle mass and maintain the health of your heart and skin;
- Rowing machines: useful for working your shoulders, buttocks, abs, thighs and calves;
- Jumping rope: it tones the muscles and promotes blood circulation.
- Limit stress and sleep well
- Stress causes excessive hormonal secretion such as cortisol. Lack of sleep is also a factor in weight gain. Indeed, during sleep, the body secretes a hormone called leptin which gives a feeling of satiety.
However, if you don’t get enough sleep, ghrelin is released instead of leptin. Ghrelin stimulates appetite and leads to eating more, which in turn leads to weight gain.
Adopt good eating practices
The dietary practices you adopt are the main factors responsible for the state of your health and physical condition. Dietary guidelines vary according to individual needs. Thus, you will find for example on Checkfood.en recommendations to quickly lose abdominal fat.
However, there are some unquestionable general rules to follow if you want to lose weight.
Be careful with fatty and sugary foods
Sugar and fat are your two major enemies. They are at the top of the list of factors that cause you to gain weight. So, avoid, or limit to the strict minimum, the foods that contain them.
For example, pastries, ice cream, chocolate, cakes, industrial cereals, cold cuts, fatty meats, cheeses, creams, milk or butter.
Systematically put an end to dangerous drinks
Don’t indulge in alcohol, beer, soft drinks and sugary drinks if you really want to lose weight. If you have to drink, drink wine. But do not exceed more than one drink per day.
Otherwise, the best drink is water. Natural fruit juices such as lemon, grapefruit, pineapple or green tea are also recommended for weight loss.
Do not eat anywhere
It goes without saying that you cannot be sure that you will lose weight if you are in the habit of eating out. If you cannot prepare what you eat yourself, then be careful. Make sure you know what you’re being offered to eat.
Avoid eating between meals
Many people have a habit of snacking between meals. This is a bad habit that contributes to weight gain. Avoid eating between meals.
If you feel hungry when it’s not yet time to eat, drink water. You can also drink coffee or tea, but without adding sugar.
Eat starchy foods without fatty or overly sweet seasonings
Losing weight does not mean starving yourself. It is especially a question of adopting a better food hygiene. Then you can eat starchy foods. You can therefore take the pasta, potatoes, bread or rice. They have the advantage of giving you a feeling of satiety and at the same time ensure your energy needs.
However, it is important to make sure that they are not seasoned with too much fat or too much sugar.
Fruit is definitely the food to choose when dieting, but it is also important to know which fruit to eat and how much to eat. Fruits are appreciated because of their high content of antioxidants, dietary fiber, fructose and minerals.
Antioxidants contained in fruits contribute intensely to the elimination of fats by boosting cellular metabolism. These antioxidants also have the advantage of protecting against premature aging by fighting against cellular oxidation.
Dietary fibers facilitate intestinal transit and provide a feeling of satiety. Also, they serve to regulate the sugar and cholesterol levels in the blood. The fructose contained in fruit allows you to enjoy the sweet taste that we look for in sweetened manufactured products without damaging your health like these.
Finally, the mineral salts allow the body’s vitamin and mineral needs to be efficiently met.
Prefer fresh, ripe and seasonal fruits that contain antioxidants, fiber, fructose and minerals. For example, apples, watermelon, strawberries, raspberries, lemons, oranges, grapefruits, etc. However, it is important not to overindulge in fruit to avoid overconsumption of carbohydrates.
Do not exceed three or four fruits per day.