Leaving the Christmas hangover behind and being more realistic, going on a radical diet does not seem so easy or beautiful to us and the big doubt begins to arise. how to lose weight without failing in the attempt.
If we analyze New Year’s resolutions, some are present on almost everyone’s list: lose weight and exercisethat is, incorporate some healthier lifestyle habits.
How to lose weight?
Start the year by submitting to restrictive diets and going to gym en masse, to give everything on the first day, it has been more than proven that it is not the best strategy to lose weight or improve habits.
l@s professionals of the sector health-sportwe are used to seeing abandon more than 50% of people who decided in one day to radically change his habits, without proper advice.
Where to start?
Gaining or losing weight, in most cases, is the result of Changes in lifestyle. As we know, to lead a healthy lifestyle we must include a healthy and balanced diet and practice a physical activity regularly. Food and exercise are inseparable.
The sentimental, family or professional situation, They are going to have a lot of influence when it comes to achieving our goal. The limited free time we have and the long hours do not make things easier, so I recommend that you ask for adviceparagraph optimize time available and maintain motivation.
Learn to eat
Start the day with a good breakfast that contains protein, healthy fats and fiber. You will feel satiated and energetic all morning. The vegan peanut butter Captain Peanut It is a healthy option that you can combine with sweet or salty.
To lose fat you must reduce also its consumption, above all, saturated and hydrogenated ones: butters, margarines, fatty meats, pastries and pastries, sausages, etc. If you like turkey cold cuts, I recommend a homemade recipe.
What to eat?
If you have the possibility, take your own food from home. To make your task easier, dedicate some time each week to plan your weekly menu and prepare the shopping list. When you come home hungry, you won’t improvise or snack on unhealthy things.
starts with salads, soups or creams Made of veggies. Thanks to its fiber and water, we feel full and eat less of higher-calorie foods. and keep an eye on it portion sizesespecially at night and replace half of your serving of carbohydrates such as pasta, rice or potatoes with fresh vegetables and greens.
Increase your daily intake of quality protein to 1.6g/kg of body weight. The supplementation It is not necessary for most people, although sometimes it is a quick and healthy way to introduce that extra bit. For example, with a Protein shake My genius body or HSN after training.
Includes healthy snacks such as fruit, nuts, natural yogurt, homemade fruit smoothies, vegetable drinks and oatmeal, etc. to eat between meals, without sinning with saturated fats or added sugars. If you like to cook you can make your own healthy snacks.
Learn to train
Did you know that despite what many people think, low-intensity, long-duration aerobic exercise such as walking, cycling, swimming slowly, etc. Isn’t it the best way to burn fat? The exercise high intensity aerobic Not only does it burn fat, but it also speeds up your metabolism and keeps it high for a while after training.
An example would be doing intervals with sports such as swimming, running, cycling, elliptical, rowing about 2-3 days a week and approximately 30 minutes: 5′ gentle warm-up + 10 x (30″ at full speed + 1′ gentle) + 5′ cool down.
What to train?
In you weight loss program There must be at least 2 sessions of strength training a week. Don’t confuse bodybuilder training with strength training. To lose weight and maintain it you must improve your metabolic rate and the most effective way is to gain muscle.
You don’t need much time to train: 2-3 typical weekly sessions HIIT about 30′ are enough to improve the fat burning. It will depend on your level, if you have never trained with weights, it is advisable that you start with machine and self-loading exercises to develop your motor skills.
https://www.youtube.com/watch?v=YKDk_MIRAC4
Tricks and tips to lose weight
- Set realistic goals: Writing down our intentions makes them more likely to turn into actions. Write down what your goals are before you start.
- Observe the changes in your body: weighing ourselves too much can frustrate us, an alternative is to take measurements of some body perimeters to see the evolution.
- Aim for a loss of no more than 0.5 kilos Weekly: a greater drop tells us loss of muscle tissue, counterproductive to keep the Resting Metabolic Index (IMR) elevated.
- carry a food diary: don’t go crazy with this. It’s about writing down everything you eat and drink for a few days, so it’s easier to identify why and when things get worse or worse.
- go with regularity and more frequency: 4-6 times a day. It does not mean that you are going to eat more, but that you eat moderately sized meals or snacks more often.
- Avoid low-calorie diets 1,000 kcal or less: they can be harmful to your health.
- Avoid being on a diet all week and falling into the “weekend feasts“: proposes eating more or less the same amount of food, although the quality of the food is found to be different.
- Date some whim: the prohibition food causes more anxiety and desire to eat them, it is preferable not to prohibit any food and allow limited consumption. One piece of advice, choose healthy restaurants that offer quality fast food.
- Don’t impose rules on yourself too severe diet or exercise. Yeah flexible and don’t beat yourself up if you overeat one day or skip your exercises.
- Analyze your feelings when it comes. We should not use food as a shield for emotional problems. If so, ask for professional help to learn to manage those emotions.
Director, editor and writer of elblogdeceleste.
I am passionate about gastronomy from the product, producers, experiences, recipes, restaurants to trips related to gastronomy.
My channel is digital, I have extensive experience in the sector, SEO writing and professional social media management.
I collaborate in different national digital media such as newspapers, magazines and radio.
In addition to my training in digital MKT and sales, I studied French cuisine at Le Cordon Bleu.
Participates in sector events as a speaker, presenter, chef and jury.
