Contents Of Post
- 1 Introduction
- 2 How to maintain a healthy weight ?
- 3 Tips to consume fewer calories
- 3.1 1- Avoid the consumption of soft drinks
- 3.2 2- Look for the amount of sugar in the drinks you consume
- 3.3 3. Do not be fooled by industrialized products that are called “natural”
- 3.4 4- At mealtime, never fill your plate
- 3.5 5- Use smaller plates
- 3.6 6- Do not feel obliged to finish the dish every time
- 3.7 7- Eat only in one place of the house
- 3.8 8- Create a reward system
- 3.9 9- Notice which are the events that trigger hunger
- 3.10 10- Do not have high-calorie foods at home
- 3.11 11- Create a diary or blog about your diet
- 3.12 12- After each fork, take a sip of water
- 3.13 13- Eat very slowly
- 3.14 14- Eat vegetables and vegetables
- 3.15 15- Do not use hypercaloric sauces
- 3.16 16- Take a longer break between food and dessert
- 3.17 17- Brush your teeth as soon as you finish eating
- 3.18 18- Fight boredom with activities, not with food
- 3.19 19- Avoid abusing olive oil
- 3.20 20- Avoid frying foods that can be baked
- 3.21 21- Choose simpler prepared foods
- 3.22 22- Do not eat chicken skin
- 3.23 23- Eat more fish
- 3.24 24- Remove fast food from your diet
- 3.25 25- Sleep at least 7 to 8 hours a day
- 3.26 26- Look for a nutritionist
- 3.27 27- Always try to see the nutritional information of foods
- 3.28 28- Compare products and always buy the least caloric
- 3.29 29- Learning to eat is better than dieting
- 3.30 30- Preference for dairy products with low calories
- 3.31 31- Picolé is less bad than ice cream inbox
- 3.32 32- Give preference to whole foods
- 3.33 33- Reduce the consumption of alcoholic beverages
- 3.34 34- Avoid buying ready meals in supermarkets
- 3.35 35- Calculate the calories consumed during the week
- 4 Tips for Burning More Calories
- 4.1 1- Do not skip breakfast
- 4.2 2- Do not do long periods of fasting during the day
- 4.3 3- Exercises are essential
- 4.4 4- Gaining muscle mass also helps you lose weight
- 4.5 5- Look for more intense exercises
- 4.6 6- At least walk
- 4.7 7- Do weight training and aerobics
- 4.8 8- Train for at least 30 minutes
- 4.9 9- Monitor your heart rate
- 4.10 10- Try to exercise whenever possible
- 4.11 11- Walk less by car
- 4.12 12- Lift only for very tall floors
- 4.13 13- There is no age to exercise
- 4.14 14- Abdominal is not exercising to lose weight
- 4.15 15- If you have little time to work out, give preference to large muscles
- 4.16 16- There are dozens of physical activity options
- 4.17 17- Take swimming
- 4.18 18- Exercise in the morning
- 4.19 19- Ride your bike
- 4.20 20- Little is better than nothing
Being overweight should be viewed not as an essentially aesthetic problem, but as a personal health issue. In addition to the own maladies caused by excess body fat, the overweight individual is also often exposed to other health problems, as overweight and obesity are often associated with an unhealthy diet and sedentary lifestyle.
As if that were not enough, some people, influenced by unrealistic beauty standards, end up looking for shortcuts to achieve weight loss, appealing to fad diets that are often harmful to health, or to the use of chemicals, often without the help of a health professional.
The purpose of this article is not to present miraculous formulas to lose weight or teach secret tips that will make you lose weight quickly and effortlessly. That does not exist. The aim of the text is to show that the implementation of small changes in eating and lifestyle habits can have a medium / long term impact on optimal body weight control.
How to maintain a healthy weight ?
The process of weight loss can be summarized as the difference between the number of calories you ingest and the number of calories your metabolism burns daily. That is, if you over several days ingest more calories than burning, you will gain weight. On the other hand, if your daily calorie intake is less than the number of calories your body burns, you will lose weight. If your calorie intake and burning are the same, your weight will be more or less stable over the weeks.
So we can divide our tips into two groups:
- Tips to consume fewer calories throughout the day (35 tips)
- Tips to increase your calorie burning throughout the day (20 tips).
Tips to consume fewer calories
1- Avoid the consumption of soft drinks
A single can of Cola-Cola has 35 grams of sugar, which provides 139 kcal. Just for comparison, 35 grams of sugar is 8 to 10 teaspoons of sugar. Already 139 kcal is the average expense of a 40-minute walk. If you consume more than a single can of Coca-Cola per day, simply stopping this consumption will definitely make you lose a few pounds in a few weeks.
Dieting soft drinks may not be a healthy drink, but they are much better than non-diet soft drinks compared to sugar and calorie consumption.
2- Look for the amount of sugar in the drinks you consume
It’s not just soft drinks that contain too much sugar. Before buying a drink, see the amount of sugar and calories in it.
Energy drinks and products aimed at hydration during physical activity, such as Gatorade and Powerade, also have excess sugar. A bottle of Gatorade, for example, has 30 grams of sugar or about 8 teaspoons of sugar.
3. Do not be fooled by industrialized products that are called “natural”
Many brands of juice in the box or bottle, which are said to be made with 100% fruit, actually add sugar to improve flavor. The fact that orange juice is made with real orange does not mean that the manufacturer can not have added sugar to its formula. Always see the nutritional references on the back. If you have added sugar, avoid, because the fruit alone is already a food rich in carbohydrates.
4- At mealtime, never fill your plate
When eating, put less food than you think necessary. At the time of hunger, our ability to estimate the amount of food needed is compromised, and we often eat more than we need just not to leave leftover food on the plate.
5- Use smaller plates
A small filled dish may convey the feeling that there is the ideal amount of food better than a large empty dish.
6- Do not feel obliged to finish the dish every time
If you are already satisfied, stop eating even if there is still food on the plate.
7- Eat only in one place of the house
Try to have only one place to eat in the house, such as the living room or kitchen. This can break the habit of eating in certain places outside the mealtime, such as in the office, in the bed, in front of the TV, etc.
8- Create a reward system
At the end of the day or week, after achieving a diet with fewer calories, try to reward yourself.
Rewards can be anything that makes you feel good, whether you go to the mall, cut your hair, do your nails, rent a movie, get massages, have sex, etc. The collaboration of family members is very important in this system.
The reward should not be for losing weight, but for better habits.
Note: never use food as a reward.
9- Notice which are the events that trigger hunger
Try to find out if there are any feelings or activities that trigger the craving more often. Try to have control over these situations. If possible, dispose of them
10- Do not have high-calorie foods at home
See which are the most high-calorie foods you consume most. Stop buying them. If you have them at home, it becomes almost impossible not to consume them. The best way to not eat something with lots of calories and not have easy access to it.
11- Create a diary or blog about your diet
Write daily about successes and failures. Try to learn from the mistakes of previous days.
12- After each fork, take a sip of water
This will make the stomach fill more quickly, reducing the amount of food needed to satisfy it. When the stomach fills, the body releases neurotransmitters responsible for the feeling of satiety.
13- Eat very slowly
Eat slowly, chew the food well and take short breaks during the meal. Allow time for the body’s satiety mechanisms to activate.
14- Eat vegetables and vegetables
Vegetables and vegetables are not only healthy but also low in calories.
If you eat a good salad during the meal, you will be taking up space in the stomach with a food that provides few calories. Eat the salad before preparing the main course or reserve at least 50% of the main course space for vegetables and veggies.
15- Do not use hypercaloric sauces
It is no use eating salad if you will fill it with sauces, especially those based on mayonnaise and cheeses, which are high calorie.
16- Take a longer break between food and dessert
See if you really need dessert or if eating sweet is just a habit or a form of reward.
17- Brush your teeth as soon as you finish eating
Being with your teeth clean will make you think twice before choosing to eat a dessert.
18- Fight boredom with activities, not with food
Do not use food as a way to pass the time.
If you are open-minded and eager to eat, try to drink a good glass of water before pinching some candy, to see if the urge to eat passes.
19- Avoid abusing olive oil
Olive oil is a type of healthy fat, but it has many calories. If the goal is to lose weight, filling the olive oil food will not help. Use it sparingly.
20- Avoid frying foods that can be baked
Baking or cooking instead of frying drastically reduces the number of calories in the food.
21- Choose simpler prepared foods
Avoid breaded, parmigiana, gratin, with mayonnaise-rich sauces, four-cheese sauces, fried foods, or any other high-fat food, as these are often high calorie.
22- Do not eat chicken skin
Roast chicken is a good choice of food but it should be consumed without the skin as it has too many calories.
23- Eat more fish
Fish are protein choices with fewer calories than meats in general.
24- Remove fast food from your diet
Fast-food foods are nutritionally poor but are high in calories and salt.
25- Sleep at least 7 to 8 hours a day
Our body spends more calories when we are sleeping in deep sleep than when we are just lying down, whether reading or watching TV. Sleeping people have a greater risk of getting fat.
26- Look for a nutritionist
Ask a nutritionist to help you prepare a diet with the right amount of calories for you. It is much easier to lose weight with the help of a professional.
27- Always try to see the nutritional information of foods
Never buy a product without first consulting the nutritional information, especially the number of calories in the food. Over time, you will learn to identify the most suitable foods to lose weight or to keep you healthy.
28- Compare products and always buy the least caloric
At the time of shopping, if there is more than one similar product on the supermarket shelf, check the nutrition information for the least calorie option.
29- Learning to eat is better than dieting
Understand that dietary reeducation is far superior to any fad diet. It may take longer to reach the desired weight, but it will certainly be easier to maintain the desired weight in the long run. And you’ll never have to diet again.
Losing weight is much easier than keeping weight off. To maintain a healthy weight you need to change habits of life and food, otherwise, you will suffer the so-called concert effect, alternating periods in which you gain weight and lose weight.
It’s no use dieting if she does not teach you to eat better for the rest of your life.
30- Preference for dairy products with low calories
When it comes to buying dairy products, always look for skimmed, light or thin versions. This is for yogurts, milk, cheeses, etc.
31- Picolé is less bad than ice cream inbox
If you want to eat ice cream, the popsicle is a better option than the boxed ice creams because they are smaller and have fewer calories in total.
32- Give preference to whole foods
Whole foods are healthier, have more fiber and are less caloric. Fibers help induce the feeling of satiety.
33- Reduce the consumption of alcoholic beverages
Alcoholic beverages are hypercaloric. The higher the alcohol content, the more calories the drink contains.
34- Avoid buying ready meals in supermarkets
Besides being hypercaloric, they usually have a large amount of salt.
35- Calculate the calories consumed during the week
There is no need to completely abolish any type of food. If you do not live without pizza at the weekend, calculate the calories you can consume throughout the day. You can have a pizza on Saturday, as long as you have more light meals throughout the day.
It is important to avoid flavors with lots of fat and calories, like four slices of cheese or bacon. Remember that each slice of pizza can have between 200 and 300 kcal. The less greasy the pizza, the more slices you can consume.
Fine dough pizzas are better than thick dough pizzas.
Tips for Burning More Calories
1- Do not skip breakfast
When we are fasting our metabolism slows down and the body starts to consume not only fat but also muscle mass. Lowering the metabolism ends up making the calories not consumed at breakfast have little effect on weight loss. It is best to consume a healthy breakfast with fruit, bread or whole grain cereal, and lean cheese than to fast for lunch.
2- Do not do long periods of fasting during the day
Avoid being hungry. It is best to eat 5 or 6 small meals with few calories throughout the day, with a few hours apart, then 2 or 3 large, spaced meals.
Large intervals between meals slow down metabolism and increase the release of insulin at mealtime, two factors that prevent the patient from losing weight. Obviously, you can not consume high-calorie foods at those meals throughout the day.
Make a small meal every 4 hours. Leave in your pocket or bag cereal bars or low-calorie salt crackers.
3- Exercises are essential
A big mistake for people trying to lose weight is to think that it is easy to do so just by reducing their calorie intake. Increasing daily caloric expenditure through exercise makes weight loss much easier. Just as eating right is a matter of habit, so do exercise.
Exercise burns calories not only at the time of exercise itself but also for several hours afterward.
A person who exercises regularly burns more calories when at rest than a sedentary person. Even when sleeping, the metabolism of those who exercise is more rapid than that of the sedentary.
4- Gaining muscle mass also helps you lose weight
Both aerobic exercises and bodybuilding help you lose weight.
One pound of muscle burns 2.5 times more calories than 1 kg of fat when at rest. When we gain muscle mass, we are increasing our basal calorie intake.
Up to 75% of the calories consumed during a day is done at rest through the body’s basal metabolism, so the more muscle mass we have, the more calories we can burn, even sleeping or watching TV lying on the couch.
5- Look for more intense exercises
If you do not have cardiovascular or osteoarticular problems, give preference to more intense aerobic exercises to lose many extra calories in the day. A spinning class, for example, can make you lose 500 to 800 more calories in a single day. This is not to mention the cardiovascular benefits of having good aerobic resistance.
6- At least walk
If you can not or can not run, walk. Walking 30 minutes daily is enough.
7- Do weight training and aerobics
If you have time and health, try doing 30 minutes of aerobic exercise and then another 30 minutes of bodybuilding. The ideal frequency is 4 to 5 times a week.
8- Train for at least 30 minutes
Any degree of exercise is better than nothing, however, aerobic exercises less than 20 minutes long are not as effective at burning off fat. In the first few minutes, we burn only the sugar reserves. To reach the fat reserves, it takes at least 20 to 25 minutes of uninterrupted exercise.
9- Monitor your heart rate
The ideal during physical activity is to maintain your heart rate continuously. Walking and stopping, walking and stopping, as some people do on a day-to-day basis from work does not work as well as an uninterrupted half-hour walk.
10- Try to exercise whenever possible
If at all possible, go to work by bicycle. Leave the car at home. Most major cities in the world have built bike paths to make their population healthier.
11- Walk less by car
If leaving the car at home is impractical, try to park it further then. Walk a little until you get to work.
12- Lift only for very tall floors
If it is only a few floors, change the elevator up to the stairs. This helps you lose weight and still strengthens your lower limbs.
13- There is no age to exercise
Bodybuilding can be done at any age, provided it is accompanied by a qualified professional. Seniors can not only how they should exercise their muscles.
The older the person becomes, the more important the bodybuilding becomes to avoid reducing basal caloric expenditure with the natural drop in metabolism.
14- Abdominal is not exercising to lose weight
Doing dozens of repetitions of abdominal exercises will not make your belly disappear if you do not lose weight. You can even create abdominal muscles, but as the fat is more shallow, they will be hidden.
The belly disappears doing aerobic exercises and bodybuilding in general.
15- If you have little time to work out, give preference to large muscles
During bodybuilding, work large muscle groups, such as your chest, back, and thighs, because they are bigger and easier to develop and will make you lose weight faster.
16- There are dozens of physical activity options
If you do not support running or doing bodybuilding, there are several alternatives such as group sports (soccer, basketball, volleyball …), dancing, aerobics classes, canoeing, mountaineering, climbing, hiking, yoga, pilates, etc. An hour of yoga, for example, can help burn up to 350 kcal.
17- Take swimming
Swimming is an excellent exercise to lose weight because it is both aerobic and stimulates the development of muscles.
18- Exercise in the morning
Morning exercises give better results than at the end of the day when you are already tired.
19- Ride your bike
Cycling is another excellent option and can be done with the family. Strengthens muscles and is an aerobic activity.
20- Little is better than nothing
Any physical activity is better than no activity. If you are not used to exercising, start slowly. Look for activities that are not painful.
Weight loss should be a medium / long-term goal. If you do not like exercising and still seek immediate results, this is the first step to giving up early.