Many people insist on betting on “fad diets” that promise to dry the fat in a short time. However, those dietary regimens that incite intense caloric restriction are ineffective as they can decrease metabolism, elevate stress, increase the hormone cortisol, and reduce weight loss.
Of course, there is no miracle formula to lose weight. To lose weight without harming your health, you must adopt new habits and gradually change your lifestyle. A food reeducation combined with the regular practice of physical exercises helps with weight loss and increases your quality of life.
9 Tips To Lose Weight With Health
Below, check out essential tips from nutritionists to lose weight safely and healthily:
1 – Worry About The Quality Of Your Meals:
Consume more fruits, vegetables, and vegetables that are sources of vitamins, minerals, fiber, and water and are low in calories. Also, opt for boiled, baked, grilled, or sautéed meals. Avoid fried foods, fatty foods, sweets, soft drinks, canned foods, sausages, and other industrialized products.
2 – Avoid Bulky Meals:
Excess nutrients tend to turn into body fat. Therefore, avoid consuming a large amount of food in one meal. The idea is to have small volumes of five to six meals daily.
3 – Eat Every 3 Hours:
Don’t go more than three hours without eating. Long fasts make the body burn more muscle mass and store fat tissue. A good tip is to set regular meal times. This keeps your metabolism active and increases your calorie expenditure.
4 – Decrease The Consumption Of Salt And Sugar:
Excess salt contributes to fluid retention. Replace salt with natural seasonings such as oregano, rosemary, parsley, or lemon. Likewise, replace sweets with fruit-based desserts, which can be cooked and sprinkled with cocoa or cinnamon.
5 – Choose 1 Carbohydrate:
In a complete meal, just one carbohydrate-rich food is enough. Instead of choosing to put rice, pasta, and potatoes on your plate, choose just one of them.
6 – Bet On Whole Cereals:
Replace refined grains with whole grains. Refined carbohydrates, such as white flour and sugar, ferment easily and quickly convert to glucose.
7 – Drink A Lot Of Liquid:
It is recommended to drink at least 2 liters of water a day, gradually. It is also worth drinking liquids like tea and natural juices. However, industrialized juices should be avoided, as they contain dyes, preservatives, flavorings, and sugars.
8 – Practice Physical Activities Regularly:
There is no escape; the regular practice of physical activities is essential. Physical exercises increase the burning of calories and improve blood circulation. Choose a physical activity that pleases you and look for a professional to guide you.
9 – Sleep Enough:
The ideal is to sleep 7 to 8 hours a day. When you don’t get enough sleep, there is an imbalance of two hormones related to appetite and hunger satiety: ghrelin and leptin. The latter, a hormone capable of controlling the feeling of satiety, is secreted during sleep. If you sleep little, you produce smaller amounts of leptin, which makes your body feel the need to ingest more significant amounts of food.
Therefore, if you want to lose weight with health to avoid problems and maintain the desired weight, the ideal is to seek professional guidance and follow-up, such as an endocrinologist. Understand its benefits below!
Disease Prevention
In many cases, the increase or even loss of weight can be related to hormones, especially the thyroid. An endocrinologist will evaluate all your laboratory tests to identify problems that may prevent your weight loss and others that are hindering your health, such as high cholesterol and hypertension.
In addition, as stated earlier, restrictive diets can cause health problems — such as nutritional deficiencies, accordion effect, reduced metabolism, weakness, and even overload of some organs such as the kidneys and liver. Often, they don’t even work because, being very restrictive, the person can’t contain bouts of gluttony.
Prescription Of A Correct Diet
It is widespread to see people talk about asking a nutritionist for diets. However, other professionals, such as the endocrinologist, can prescribe a diet suitable for your body, needs, and habits.
A proper diet is essential for your weight loss to be successful and lasting and still bring you health. However, it is not just about diet but also about food reeducation. It helps in a definitive change of habits to achieve a quality of life and an even more beautiful body.
Personalized Service
The importance of going to the doctor, having tests, and presenting your problem to him is mainly in receiving care that is right for you. That way, your diet can adapt to your nutritional needs and any health problems you may have — plus, you can answer all your questions and, if necessary, make changes to what hasn’t worked for you.
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