Some tips to lose weight faster and lose weight are to exercise regularly and chew your food well, as they help speed up your metabolism and control hunger throughout the day, promoting weight loss.
In addition, it is important to prioritize foods rich in fiber, such as vegetables, fruits, legumes and vegetables, because these foods take longer to be digested in the stomach, reducing hunger throughout the day weight control pills.
To lose weight and lose weight in a healthy way, it is recommended to see a nutritionist to do a complete nutritional evaluation and create a diet plan adapted to the needs of each person.
Tips to lose weight
Some tips that help you lose weight faster are:
- Chew food well
Chewing food well helps to lose weight and lose weight, as it increases the duration of meals, causing the stomach to send a signal to the brain that the body does not need more food, increasing satiety and reducing the amount of food consumed.
For this, it is always advisable to eat meals at the table and avoid distractions, such as watching television, cell phone or tablet, for example. Likewise, placing the cutlery on the plate between each bite also promotes good chewing and helps you eat more slowly. See what are the consequences of eating quickly.
- Being in a calorie deficit
To lose weight faster, it is advisable to be in a caloric deficit, which is when the amount of calories consumed in a diet is less than the calories expended per day. This causes the body to use fat reserves as a source of energy, promoting weight loss.
To be in a caloric deficit, you must reduce the amount of calories in your diet and give priority to natural and healthy foods, such as fruits, vegetables, whole grains, low-fat proteins and legumes, for example. See how to be in a calorie deficit.
- Drink plenty of water during the day
Drinking plenty of water during the day helps you lose weight and lose weight, since this drink takes up volume in the stomach, prolonging the feeling of satiety and reducing the desire to eat.
The recommended amount of water per day is 1.5 to 3 liters per day, varying according to factors such as weight, age and physical activity, for example. Know the amount of water indicated for each person.
Those who have difficulty drinking pure water can choose to drink unsweetened teas or waters flavored with ginger, peppermint or lemon, for example. See recipes for flavored waters and learn about some teas for weight loss.
- Perform physical activity
Practicing physical exercise for between 30 to 60 minutes, at least 3 times a week, is essential to lose weight and reduce your belly, since physical exercise accelerates the metabolism, stimulating the loss of body fat.
Exercises should be of moderate to high intensity, including aerobic activity, such as dancing, running, swimming or cycling, and resistance and strength activity, such as bodybuilding, calisthenics. some exercises that help you lose weight or GAP.
- Eat low-fat proteins
Eating low-fat proteins at all meals, such as tofu, eggs, fish or chicken, helps to lose weight and reduce belly fat, as these foods increase the release of the peptide hormone, which promotes satiety, reducing hunger and facilitating weight loss. Learn about other foods rich in protein.
In this way, at lunch or dinner you can include 2 eggs, 1 ladle of beans or 1 small chicken fillet or medium white fish, and at breakfast or snack, 1 natural unsweetened yogurt, for example.
- Avoid ultra-processed foods
To lose weight, you should avoid the consumption of ultra-processed foods because they are foods low in fiber and may contain flavorings, sugars and/or fats, as well as ingredients that stimulate pleasure and the desire to eat, increasing calorie intake in the diet. , harming weight loss. Some examples of ultra-processed foods that should be avoided are:
Galletas o snacks;
Breakfast cereals with sugar;
Dressings and sauces, such as meat broths, mayonnaise, ketchup and salad sauces;
Soft drinks and powdered drinks;
Frozen products, such as chicken legs, hamburgers, ready meals, among others.
Likewise, fast-food type foods and sausage foods, such as sausages, bologna, ham or salami, are also ultra-processed foods that They can harm weight loss. See more ultra-processed foods to avoid.
- Eat foods rich in fiber
Eating natural, high-fiber foods at all meals, such as brown rice, whole wheat bread, beans, apple, melon, lettuce, pumpkin and tomato, helps you lose weight. Learn about other foods rich in fiber that help you lose weight.
This happens because fibers form a kind of gel in the stomach, increasing the digestion time between meals, which prolongs satiety throughout the day and decreases food intake.
- Make a diet low carb
The low carb diet, or low in carbohydrates, helps you lose weight and lose weight quickly. This is because it is a style of eating where the intake of foods rich in carbohydrates, such as bread and pasta, is reduced and the consumption of proteins, fibers and healthy fats is increased, nutrients that control hunger and improve the functioning of the intestine. See how to do a low carb diet.
- Avoid being too hungry
Being hungry for a long time can affect the weight loss process, since, when it comes to eating, many people tend to eat a greater amount of food than they really need.
Likewise, being hungry for a long time it is common that the desire to eat high-calorie foods, such as ice cream, snacks, also increases. soft drinks and fried foods, affecting weight loss.
- Reduce meal portions
Excess food portions promote weight gain, for this reason it is important to consume, according to the WHO, five servings of fruits and vegetables a day, less than 30% fat of the daily caloric intake and less than 10 % sugars.
- Sleep 7 to 9 hours
Sleeping between 7 to 9 hours per night helps to lose weight, since during sleep GH, or growth hormone, increases its production, being important for metabolism and the reduction of body fat. Know how many hours of sleep are recommended depending on the person’s age.
Likewise, during sleeping hours the production of ghrelin and leptin occurs, which are hormones that regulate hunger and satiety. For this reason, sleep is a natural way to balance appetite and facilitate weight loss.
- Avoid alcoholic beverages
To lose weight, it is recommended to avoid alcoholic beverages, such as wine, beer, whiskey or cider, since they are rich in calories, making weight loss difficult.
In addition to this, the consumption of alcoholic beverages is generally accompanied by snacks, such as high-fat cheeses, salami and snacks, for example , foods that are rich in calories and, for that reason, also harm weight loss.
- Write down everything you eat
Writing down everything you eat throughout the day is also a good strategy for losing weight, since in this way the person becomes more aware of what they eat and is able to identify what needs to be improved to lose weight and have a healthier life.
In the daily food record it is important to indicate whether it is breakfast, lunch, snack or dinner; Lunch time; the food consumed; and the approximate amount of food, taking as parameters some measurements such as spoons, glasses or plates, for example.
This record should be carried out over a period of 3 to 7 days, since this way it will be possible to have a better idea of what the eating habits are.
- Drink lemon juice
Lemon juice helps you lose weight because it cleanses the taste buds, reducing the desire to eat sweet foods, which can make you gain weight or harm your diet.
For this, you can drink pure lemon juice, without sugar or sweetener, at any time of the day, or it can be added to teas and flavored waters, for example.
- Consult a nutritionist
If you cannot lose weight and lose weight with the previous advice, it is best to consult a nutritionist to do a complete evaluation and establish the best strategies for a healthy diet and sustainable weight loss, helping to improve nutritional education.
If the person has already consulted a nutritionist, then the ideal would be to go to a general practitioner to perform an evaluation and order some tests to investigate whether there are problems regarding the thyroid gland or the ovaries, in the case of women. women, since diseases such as hypothyroidism or polycystic ovary syndrome can cause weight gain.