Healthy eating,sports....and 48 more keys to reduce weight .The main goal of practicing physical exercise regularly and eating healthy should always be the physical and mental well-being of the person.
1. 50 ways to lose weight healthy
Healthy eating, sports ... and 48 more keys to feeling fit.
The main goal of practicing physical exercise regularly and eating healthy should always be the
physical and mental well-being of the person.
Sometimes, well-being goes through losing those extra kilos, since overweight and obesity are
two conditions highly detrimental to our health. In this article we provide you with some tips that
can help you lose weight , but remember that long-term weight loss and, therefore, its
maintenance, includes three types of variables: physical, nutritional and psychological.
When we talk about obesity there are different types. Visit our post " Types of obesity:
characteristics and risks " to be well informed.
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Diet yes, but healthy
And it is that the investigations in this line of action speak of the importance of combining these
three factors, which cannot be understood separately. For example, the emotional state will
influence our physical performance or adherence to the diet , or physical exercise without the
correct diet will not allow the goal of losing weight to be achieved, because for this to happen a
caloric imbalance must occur: calorie intake should be less than your burning.
2. Regarding diet, it is necessary to understand that we live in an era in which many of the foods
we consume go through different chemical processes and are sold in large quantities to
maximize their profitability. So it is necessary to educate ourselves in nutritional aspects not only
to lose weight, but to feed ourselves appropriately. At the end of the day, we are talking about
health, and weight loss should never be an obsession.
If you want to know what type of diet suits you and at the same time positively affects your
health, take a look at this article: " The 4 types of healthy diets to be in top shape "
Don't forget to exercise
The key, therefore, is to combine the correct diet with the correct physical exercise . And I say
correct because it is possible to train and not see results, either because we stagnate and do
not improve or simply because of misinformation about how to train to achieve the goals we set
ourselves. The reality is that we must do sports if we want to lose weight and improve our
health, because the caloric imbalance should not be produced by living in "fasting mode" or
eating only salads.
Related article: " Sport 5 exercises to tone your body in 20 minutes "
Tips to burn fat and lose weight
This article is designed precisely for that, to avoid misinformation. In the following lines you can
find 50 tips to lose weight and lose weight in a healthy way.
1. Don't go to the supermarket hungry
Scientific data shows that going to the supermarket on an empty stomach does you a
disservice. Hunger will cause a "carving effect" or craving syndrome, so you will be more likely
to buy foods with high doses of sugar .
2. Reduce your sugar intake
You should avoid as much as possible the consumption of refined carbohydrates and sugary
products (with a high glycemic index), because they cause hyperglycemia and cause the level
of glucose in the blood to rise rapidly, which causes the release of insulin and, consequently, the
storage of glucose in the form of fat(.Keto Desserts)
3. Salt Reduction
Consuming excess salt causes fluid retention and, consequently, weight gain.
3. 4. Train in the morning
If you can, train in the morning . After a long day at work, you may find any excuse not to do it.
5. Be realistic
Excess motivation is just as harmful as lack of motivation, because it can cause frustration, so
that we decide to abandon our goals early.
6. Train strength
Strength training causes your basal metabolism to increase. That is, when you rest you burn
7. Yogurt, make it Greek
Greek yogurt is rich in protein and proteins are slow to digest , this means that you will stay full
for longer. It also provides iodine, which is vital for the thyroid and since the thyroid is
4. responsible for processing and storing fat; and it contains vitamin D and calcium, which fight the
effect of cortisol, the stress hormone, which causes you to accumulate fat in the abdominal
area. Better if it is skimmed.
7. 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.
8. Better mixed training
However, the best results are produced by combining both forms of training: cardio and
9. Do routines that include the whole body
Routines that include full-body exercises are best for burning fat.
5. 10. Make circuits
Exercise circuits have proven to be one of the best ways to burn fat.
11. Free yourself from anxiety and stress
Anxiety causes you to eat more than necessary and stress, that you are not able to follow a
routine and healthy habits.
6. 12. Take time
Therefore, instead of working, working and working, take time for yourself. Even if it is
necessary to include it in your daily planning.
13. Practice the burpee
Include the burpee in your exercise routine, as it promotes fat loss and helps tone.
14. Eat fish (with Omega 3)
C omer fish will provide protein and also fat healthy . According to the British Journal of
Nutrition, fish helps you burn more calories and allows you to be fuller.
7. 15. Put little food on your plate
If you put a large amount of food on your plate, you will surely eat more. So avoid eating too
much food and consuming unnecessary calories.
16. Control calories
If you don't control what you eat, you are also more likely to overeat.
17. Plan it
If you do not plan the training and what you are going to eat, you will not see results.
18. Exercise with a friend
Training with a friend will boost your motivation and your adherence to training.
19. Fill the pantry with what you need
If shopping hungry is going to hurt you, so will having a pantry full of unhealthy foods.
20. Drink water
Water is necessary to be well hydrated during training . You can drink it with lemon and thus you
benefit from the vitamin C that this citrus provides.
21. Remove from your sight what you are not
going to eat
Having the pantry of foods that you should not consume is bad for weight control, but so is
having food in sight.
8. 22. Start with a salad
Starting the meal with a salad will help you fill up earlier. Salad is a low calorie dish.
23. Increase your NEAT
NEAT is the physical activity that we do without the purpose of playing sports. For example,
walking to work, climbing stairs, etc. If you want to lose weight, increase it.
24. Become aware of your diet and find out
Information is power. This is why articles like this are so helpful.
25. Buy yourself a heart rate monitor
If you want to know in which maximum heart rate interval you are moving, buy yourself a heart
9. 26. Avoid light foods
Experts warn that light foods can be as much or more salt or sugar than the products they are
intended to replace.(The Ultimate Keto Meal Plan)
To recover and function, the body needs to rest. So don't overtrain - sleep between 6-8 hours a
28. Have a clear goal
Your objective must be clear and also measurable. This will also allow you to see the results
and will serve as feedback.
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10. 29. Drink green tea
Green tea is a healthy alternative to coffee that speeds up your metabolism and is packed with
antioxidants . This infusion contains antioxidant ECGC, which helps burn fat and prevents its
30. Eat protein
Protein helps repair and build muscle , and muscle speeds up your basal metabolism. So we
burn more when we are at rest.
31. Eat cayenne
Cayenne contains capsaicin, which accelerates the burning of fat in your body.
32. Eat pasta and brown rice
Pasta and brown rice are complex carbohydrates, and therefore are absorbed more slowly by
the body. They leave you satiated longer and they are high in fiber.
11. 33. Eat vegetables and greens
They are low calorie foods and are packed with vitamins and minerals.
34. Eat more fruit
Eat more fruit , precisely for the same purpose as the previous point
35. Eat 5 times a day
It is better to eat 5 times a day in moderate amounts than to eat 3 times and binge. It keeps you
satiated longer and the body burns more this way.
36. Take apple cider vinegar
Acidic foods, like apple cider vinegar, increase carbohydrate burning by up to 40% . Scientific
studies show that specifically this vinegar is ideal for burning fat.
12. 37. Eat foods rich in fiber
Fiber is essential to regulate good bowel function and makes us feel full.
38. Have oatmeal for breakfast
Having breakfast with oatmeal is a good option for breakfast . Oatmeal is a food rich in fiber that
speeds up the metabolism and is ideal to feel full longer. In addition, it is a cereal rich in
proteins, minerals and antioxidants.
39. Eggs in breakfast
Research in the Journal Nutrition Research showed that eggs for breakfast make us feel full up
to three hours later and burn calories for the next 24 hours.
40. Beware of diets
Losing weight is a slow and labor-intensive process. Miracle diets that promise quick results
often cause a rebound effect later on(.The Ultimate Keto Meal Plan)
13. 41. Do yoga and pilates
Yoga and Pilates help stabilize the core, that is, the abdominal area.
42. Avoid soda
Soft drinks are beverages that are high in sugar.
43. Avoid alcohol consumption
Alcohol is considered a food with zero nutritional value, so try to avoid as much as possible.
44. Take a day not to think about diet
To keep motivation high for the rest of the week, it's okay to go off the diet for a day.
14. 45. Keep track of your results
Measure your increase in strength, your endurance, your weight, etc. So you can see how you
One of the most important meals of the day is breakfast . Don't avoid it because it will affect you
for the rest of the day.
47. Take nuts
Nuts contain a high fat content, but it is unsaturated fat, that is, healthy.
48. Know the quinoa
Quinoa is a cereal that contains high quality protein, and is considered a complete source of
amino acids. Helps build muscle and lose weight.
15. 49. If you have a dog, take it for a walk
Walking your dog is a good way to stay active and burn extra calories.
50. Light dinner
A useful strategy for losing weight is to eat more to less . Break