Losing weight cannot be synonymous with losing your health. See weight loss tips that improve your quality of life.
Weight loss tips are simpler than you might imagine and, once incorporated into your routine, become precursors to a healthy lifestyle: a strong body with balanced measurements. Shall we go to them?
Never Skip Meals On A Weight-Loss Diet
Many people believe that going without food is the secret to losing weight, which is far from the truth. Most likely, there will be compensation in the next meal. Accumulating hunger, the tendency is for you to eat more. Realizing that there was no food intake at the right time, the organism begins to work to “protect” itself, storing fat and sending signals to the brain, communicating hunger. You can see how this account doesn’t close.
But there’s more: when we spend a lot of time fasting, insulin production increases and can result in hypoglycemia (drop in blood sugar levels). Sudden weakness, dizziness, and even fainting are associated with this condition. To avoid so many unpleasant effects, the ideal is to bet on a personalized diet that considers your body’s needs.
Start The Day With A Healthy Breakfast
Skipping any meal harms health, but when the meal is breakfast, the damage is even greater. Prolonging the fast that begins when we fall asleep until many hours after waking up creates an energy gap that the brain will try to fill with more caloric foods, such as bread and cookies. Consequently, the timing of other meals and the foods chosen for them will also be affected.
Breakfast signals our body that the day has started, regulating hormone production and adjusting our metabolism. Therefore, make the first meal of the day properly, choosing nutritionally rich foods: fruits, yogurts, cereals such as granola, cheeses and whole meal bread are some of the options.
Chewing Consciously Is One Of The Main Weight Loss Tips
One of the biggest mistakes we can make when we try to have a healthy diet – whether or not we want to lose weight – is sharing our attention with other tasks at mealtime. Eating while watching TV or scrolling through a social media feed is a way to distract yourself and ingest much more than necessary.
In addition, without fully focusing on the dish, we are less aware of the flavor and texture of food, in addition to ignoring the signs of satiety that the body sends. Mindful eating – eating with full attention – proposes the opposite. Focusing on what you eat, from choosing food to chewing it, creates a new connection with food. Reserve the necessary time to prepare and taste the dish, and eat in a quiet and airy place. Put a little food in your mouth and chew 30 to 50 times before swallowing.
Meanwhile, think about the sensations that food causes, its properties, the benefits it brings to health and everything necessary for it to be produced and reach your table.
Drinking More Water Also Helps You Lose Weight
It is very easy to confuse the feeling of hunger with dehydration. If you don’t monitor the amount of water you drink daily, you may have a greater propensity to consume simple carbohydrates, which act as an energy boost for the body. That’s because even mild dehydration causes the same tiredness that we feel when we’re not fed. The trick is to have a glass of water whenever you think about having some late-night snack.
Having adequate water intake for your body’s needs also keeps your stomach full. Consequently, the brain understands that the stomach is full and releases the feeling of satiety. Keeping your body hydrated is also one of the ways to speed up your sluggish metabolism, which also helps you reach a healthy weight.
Low-Carb, High-Protein Diet: How To Lose Weight Eating Everything
Another common mistake of those looking for a healthy body is to exclude some food groups from the diet. Even on a low-carb diet plan, it is important to have a supply of this macronutrient to keep the body’s metabolic rate healthy. Carbohydrates are the body’s main energy sources and are far from being villains in healthy eating as long as they are consumed in balanced portions.
When putting together a diet menu to lose weight, prefer complex carbohydrates, also known as low-glycemic carbohydrates. Sweet potatoes, oats, chickpeas, lentils, peanuts, carrots and beets are some examples of foods that contain this type of carbohydrate and several other micronutrients, such as B vitamins, iron and fiber.
On a low-carb diet, the menu gains more space for foods rich in protein, another type of macronutrient that has as one of its main functions the construction of muscle tissue. And the greater the volume of muscles in the body, the more energy is required for their maintenance, which causes you to burn calories even when you are at rest. Protein-rich foods like eggs, chicken, tofu, fish and mushrooms are perfect for low-carb recipes!
How To Lose Weight: Cut Out The Ultra-Processed
A long list of chemical ingredients such as dyes and preservatives, fat, salt, sugar and almost no nutrients is what ultra-processed products offer to those who eat them. A USP survey carried out with young people aged 12 to 19 years and published in the Journal of the Academy of Nutrition, and Dietetics related the high consumption of ultra-processed foods with a 45% increase in the risk of obesity in this age group.
There is also a 52% risk for abdominal fat accumulation and a 63% risk for visceral fat such as liver fat. In two weeks on the diet, the volunteers who ate more cookies, frozen meals and soft drinks, for example, gained about 1 kg. Ultra-processed foods have a lot of calories in small portions and do not guarantee satiety.
Also Read: Why Does Biotin Lose Weight?