Do you want to lose weight? But don’t you know where to start? Here, you come to the right place. We’ll give you the healthy ways to lose weight that you can follow to lose those extra kilos. Read on!
Losing weight can be a challenging task because you have to balance a proper diet with a moderate sports practice. But losing weight is not just burning calories. It is learning to eat and maintain a healthy routine.
For this, you must introduce some small changes in your routine: eat better and move a little more and so, you will lose a couple of kilos that you have leftover. The following are the best healthy ways to lose weight.
Healthy Ways To Lose Weight
1. Drink Water
Water is necessary to be well hydrated during training. You can drink it with lemon, and so you benefit from the vitamin C that this citrus brings.
2. Be Realistic
Excessive motivation is just as damaging as a lack of motivation because it can cause frustration so that we decide to abandon our goals early.
3. Take Time For Yourself
Therefore, instead of working, working, and working, take time for yourself. Even if it is necessary to include it in your daily planning.
4. Have A Clear Objective
Your goal should be clear and also measurable. It will also allow you to see the results and will serve as feedback.
5. Keep Track Of Your Results
Measure your strength increase, your resistance, your weight, etc. So you can see how you are improvising.
The body needs rest to recover and function properly. So do not overtrain and sleep between 6-8 hours a day.
7. Free Yourself From Anxiety And Stress
Anxiety causes you to eat more and stress that you are not able to follow a routine and healthy habits.
8. Moderate Alcohol Consumption
Alcohol is considered a food with null nutritional value, but that provides calories.
9. Increase Your Non-Exercise Activity Thermogenesis
Non-exercise activity thermogenesis is the physical activity we do without the purpose of doing sports. For example, walking to work, climbing stairs, etc. Increase it.
10. Drink Green Tea
Green tea speeds up metabolism and is packed with antioxidants. This infusion contains antioxidant ECGC, which helps to burn fat and prevents its formation.
11. Don’t Go To The Supermarket To Eat Hungrily
Scientific data shows that going to the supermarket on an empty stomach does you a disservice. Hunger will cause a carving effect, so you will be more likely to buy foods with high doses of sugar.
12. Plan Diet And Training
If you do not plan the training and what you are going to eat, you will not see results.
13. Do Not Skip Breakfast
One of the usual meals of the day is breakfast. Do not avoid it because it will affect the rest of the day.
14. Put Little Food On The Plate
If you put a lot of food on the plate, you will probably eat more. So avoid putting on a lot of food and consuming unnecessary calories.
15. Eat 5 Times A Day
It is better to eat five times a day in moderate quantities than to eat three times and in a binge plan. It keeps you satiated longer, and the body burns more this way.
16. Start With A Salad
Starting the meal with a salad will help you fill up earlier. The salad is a low-calorie dish.
17. Breakfast With Oatmeal
Oatmeal is a good option for breakfast. Oatmeal is a fiber-rich food that accelerates metabolism and is ideal for feeling satiated longer. Also, it is a cereal rich in protein, minerals, and antioxidants.
18. Eat Protein
Proteins help to repair and build muscle, and it speeds up the basal metabolism. So we burn more when we are at rest.
19. Eat Fiber-Rich Foods
Fiber is essential to regulate proper intestinal functioning and makes us feel satiated.
20. Greek Yogurt
Greek yogurt is rich in protein, and proteins are slow digestion. It means that you will stay satisfied for 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 fight the effect of the stress hormone, the cortisol, which causes you to accumulate fat in the abdominal area. Better if skimmed.
21. Eat Fish With Omega 3
Fish will provide you with protein and, also, healthy fat. Also, fish helps you burn more calories and allows you to be fuller.
22. Eat Quinoa
Quinoa is a cereal that contains high-quality proteins and is considered a complete source of amino acids. It helps to build muscle and lose weight.
23. Eat Vegetables And Fruits
They are foods with low caloric content and are full of vitamins and minerals.
24. Eat Pasta And Brown Rice
Pasta and brown rice are complex carbohydrates, and therefore the body absorbs them more slowly. You are satiated longer and are high in fiber.
25. Eat Nuts
Nuts contain a high-fat content, but it is unsaturated fat, that is, healthy.
26. Take Apple Cider Vinegar
Acidic foods, such as apple cider vinegar, increase carbohydrate burning by up to 40 %. Scientific studies show that apple cider vinegar is ideal for burning fat.
27. Eat Cayenne
Cayenne contains capsaicin, which accelerates the burning of fats in your body.
28. Light Dinner
A useful strategy to lose weight is to eat from more to less. Breakfast should be the strongest meal and dinner the lightest.
29. Beware Of Diets
Losing weight is a slow and labor-intensive process. Miraculous diets that promise quick results usually cause a rebound effect later.
30. Reduce The Consumption Of Sugar And Salt
You should avoid the consumption of refined carbohydrates and sugary products (with a high glycemic index) as much as possible, because they cause hyperglycemia and cause the blood glucose level to increase rapidly, which causes the release of insulin and, consequently, the storage of glucose in the form of fat.
Consuming excess salt causes fluid retention and, consequently, weight gain.
31. Avoid Sodas
Soft drinks are drinks high in sugar.
32. Go For A Walk With Your Dog
Taking the dog for a walk is an excellent way to stay active and burn extra calories.
33. Exercise With A Friend
Training with a friend will encourage your motivation and your adherence to training.
34. Training In The Morning
If you can, train in the morning. As you may look for any excuse for not doing after a long day at work.
35. Do Yoga And Pilates
Yoga and Pilates help to stabilize the core, that is, the abdominal area.
36. Do Cardio
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.
37. Strength Training
Strength training causes your basal metabolism to increase. That is when you rest, you will burn more calories.
38. Mixed Training
However, the best results are produced by combining both forms of training: cardio and strength.
39. Routine For The Whole Body
Routines that include whole-body exercises are better for burning fat.
40. Circuit Training
Exercising circuits have proven to be one of the best ways to burn fat.