The expert explains the reasons to avoid restrictive diets and reveals how to have a healthy weight loss
who is trying lose weight know that this is not an easy task. That’s why miracle recipes are so popular on the Internet, as they promise to lower the numbers on the scale quickly and permanently. The good news is that healthy weight loss doesn’t require grueling workouts and restrictive eating.
“We have many diets and miracle weight loss remedies, but they may have Side effects serious, which affects long-term health,” warns Mônica Marques, physical educator, fitness specialist and technical director of Cia Athletica. “Losing weight safely requires a complete change in routine, which should include exercise and good nutrition . Also, every metabolism works one way, i.e. the diet that works for one may not work for the other,” she adds.
Crazy diets to lose a few pounds might work too. However, without a change in habits, weight can gain again and cause the person to gain even more weight than they lost, causing the dreaded rebound effect. Therefore, the ideal is to follow the guidance of a physical educator and a nutritionist. This is because professionals can create the best training and nutrition routine for the person to achieve and maintain the desired results.
Exercises for healthy weight loss
Exercises are responsible for accelerating the burn calories, and some continue to promote calorie loss even after the practice is finished, during the rest period. Some activities also promote other benefits, such as intense dancing, zumba and fit dance. They work on strengthening the arms, legs and trunk, promoting weight loss and improving physical condition.
“On the other hand, running not only burns fat, but also reduces hunger and helps improve mental health. This is because exercise stimulates the production of dopamine, a hormone responsible for well-being and appetite control. Just don’t forget to use appropriate footwear in high-impact activities to avoid injury to your knees and other joints,” advises Mônica.
Food
Despite being considered bad for those who want to lose weight, the carbohydrates they are important in food and should not be completely eliminated from meals, as these foods are converted into glycogen – a substance that provides energy during intense exercise. The food group is only harmful when eaten in excess, as are other foods.
“When we eat too much, the part that the body does not consume turns into fat. Simple carbohydrates, such as white flour, are absorbed faster and are not transformed into glycogen. Instead, complex carbohydrates (whole foods, for example) cause a feeling of satiety longer and are used as Power supply“, explains the expert.
So, a Balanced diet it must include lean proteins of animal origin, such as fish, chicken and eggs, tubers and roots, fruit, milk and skim derivatives, complex carbohydrates and legumes, as well as vegetables. To lose weight it is also important not to skip meals, especially breakfast, and, in addition, to eat two to four fruits a day, reduce alcohol consumption and drink the right amount of water. Monica points out that the daily recommendation is 35 milliliters for every kilogram.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
