Lose weight it can be a difficult task. You have to balance a good diet with moderate sports practice.
(Read also: Tips to prepare delicious healthy snacks).
Losing weight is not just burning calories: it is learning to eat and follow a healthy routine. The utopia desired by all is to be able to lose it without having to have restrictions on food. Dr. Paula Rosso, specialist in Nutrition at the Lajo Plaza Medical Center, in Spain, offers the advice to achieve this:
1. Before sleeping, drink two glasses of water
According to a study by the American Chemical Society, this practice prevents obesity and increases weight loss.
2. Take a nap whenever you can
Without adequate rest, the body cannot complete its purifying and regenerative processes. Taking a nap in the context of a healthy diet and active life would be of great help when it comes to losing weight.
3. The sun
It is true that the deficit of vitamin D It is related to being overweight and with the accumulation of fat in the abdomen area.
Vitamin D is fat-soluble, that is, it accumulates in fat and there are studies that show that the action of this vitamin, together with calcium, stimulates the use of fat as an energy source in the adipocyte.
Thus, it is important to take between 1000 IU to 4000 IU (International Units) a day. 20 minutes of moderate sun exposure on a daily basis is enough.
(What’s more: 5 myths and false beliefs about food allergies and intolerances).
4. Eat spicy
The spicy, on the one hand, contains capsaicin, which has a thermogenic effect and, on the other, creates a satiating effect.
5. ‘The double p’
Cucumber and grapefruit (grapefruit). Swap orange juice for grapefruit juice. This is rich in pectin and helps metabolize fats, especially if consumed on an empty stomach.
The cucumber, For its part, it helps control blood sugar levels due to its low glycemic index. Thanks to tartronic acid, it inhibits the transformation of carbohydrates to fats.
7. An infusion for dessert
Green tea, for example, is perfect for dessert because it is a great antioxidant given its high content of catechins and isoflavones. In addition, it has a cleansing effect.
8. Chocolate is better black
It is hypocaloric, but it is essential due to its high content of zinc to strengthen the immune system and reduce inflammation. Never make it with milk, because it is richer in fat and sugar.
The ideal time to take it would be at late as it provides tryptophan, a precursor of serotonin (the hormone of happiness and satiety).
Eating only protein for dinner is a good habit, but it is important to try to accompany it with vegetables low glycemic index. Carbohydrates must be avoided, which are automatically transformed into localized accumulations of adiposity.
10. English schedule
Try to overtake one hour your meal times. Having lunch at 1 p.m. and dinner at 8 is much healthier and, in the long run, it shows on the scale.
11. No gas, please
Gas is not fattening, but it can swell and cause abdominal distension. Run away even from sparkling water.
12. Use the microwave less
In addition to the fact that we must avoid precooked foods, we must bear in mind that subjecting foods to high temperatures makes them lose vitamins and active ingredients.
13. Pre-bed time
A study says that taking 150 calories in the form of protein, 30 minutes before going to bed, stimulates the metabolism and increases muscle mass.
It gives us a supply of amino acids that can be used to build muscle mass.
(Keep reading: Good eating habits help strengthen memory).
14. ‘Picoteos happy’
If you are going to ‘snack’ between meals, it is best to opt for foods that elicit an urge to serotonin and endorphins so that the spirit does not falter. The ‘happiest’ are celery, broccoli, yogurts, oatmeal, peanuts and spinach.
Reduce the size of food portions, exercise, run away from ‘express or miracle’ diets and going to diets that follow the ‘three s’ (sustainable at home and away from home, sustainable over time and sustainable with the environment) are some tips to lose weight, according to experts from Quirónsalud.
There are no forbidden foods
Rocío Práxedes, dietician and specialist in Nutrition, assures that “In a healthy diet there are no prohibited foods, but it is necessary to order the frequency of consumption and food rations.”
In the case of fried foods, Dr. Práxedes recommends 3 to 6 tablespoons of olive oil, this will depend on the physical activity you do and your age.
“If we consume fried fish once a week, that day we will spend more oil than indicated before, but if we use extra virgin olive oil, cook in a pan and do not recycle it, we will be promoting the consumption of quality fat and fish at home and if We accompany it with a salad, we will manage to level the caloric intake of the meal ”.
(Can read: Does the egg have more benefits with yolk?).
In relation to sweets, the expert advises looking for strategies to control consumption without prohibiting. Do not keep them at home and choose one afternoon of the week to buy some and incorporate them in the eleven, without hiding or feeling bad about it.
The specialist Maria Carmen Diaz, Quirónsalud Diet and Nutrition expert, affirms that if a restrictive diet is maintained over time “it can be really dangerous” because it eliminates the nutrients from the diet in order to lose weight.
This can lead to a loss of muscle mass, but this does not mean that you gain quality of life or look leaner, but you will have less strength and feel tired. It can also cause a lack of essential nutrients, with the consequent appearance of deficiencies and symptoms that worsen our quality of life.
According to Dr. Díaz, “The best thing is to bet on a varied diet” and “the radical message is neither healthy nor sustainable”.
The best thing is to bet on a varied diet
“Will you stop eating ice cream forever? The weight loss result will not be maintained when you stop the restrictive diet ”, pointed to warn that Eating well is not just eating vegetables and neither is eating little.
(We recommend: ‘Confusing hunger with lack of sleep also makes you fat’).
Dr. Carolina Pérez, a nutrition specialist at Quirónsalud, explains that “Miracle or express diets are not balanced, they can produce signs and symptoms due to a deficiency of essential nutrients or due to an excess of others”.
But in all these diets weakness usually appears, lack of energy, sagging, wrinkled and drier skin, brittle nails, hair loss, bad smell from sweat and mouth, general lack of vitality, drowsiness, listlessness, headache, dizziness or blurred vision.
In all of them there is an effect that is rebound, with which when we leave the method we begin to regain the lost weight quickly and in greater quantity, favoring the accumulation of fat in other areas of the body where it was not deposited so much previously. So they are not recommended. These diets carried out several times a year can cause diabetes and thyroid problems.
Tips for starting a diet
When starting a diet you have to set yourself, according to specialists, clear and realistic goals; distribute the food in various spaces throughout the day, learn to select which foods should be eaten in greater quantity and which in less quantity; include physical exercise in the daily routine; plan meals; prioritize the consumption of water over another type of drink; learn to say no; be constant and persevering with the goal set and above all that the change towards a healthier diet has been a personal decision.
According to Dr. Díaz, a specialist at Quirónsalud Alicante, it is important to add that the diet must be complete, providing all the nutrients the body needs: carbohydrates, fats, proteins, vitamins, minerals and water; balanced, sufficient, the amount of food must be adequate to maintain weight within normal ranges and in children achieve proportional development and growth; adapted to age, sex, height, physical activity, work and health status and varied.
Dr. Pérez, from Quirónsalud Murcia, concludes: “Carbohydrates are the most efficient source of energy for our body, they should represent 55% of our ingested calories, 30% for fats and we would leave the remaining 15% for proteins”.