Successful weight loss: 10 tips to lose weight fast

Not feeding myths is the “first step” for this strategy to work

Physical exercise, the renunciation of fatty foods and a series of deprivations are considered by most to be the “basis” for losing a few pounds. However, it is enough to check the matter with an expert to get along. See below for ten tips for a successful weight loss process.

First, how should you start a successful weight loss strategy?

“It is important not to look at weight loss through isolated interventions, but rather as the result of a multifactorial attitude. The isolated nature of an action, be it a type of training, diet or drugs, can generate effects even in the short term, but the continuity of results requires adaptation to a new lifestyle”, comments the technical director of Bodytech, Eduardo Netto.

The 10 tips for a successful weight loss process, according to Eduardo

Look for long-term results

To lose weight in a lasting and healthy way, it is necessary to undergo a change in habits. The person should face it as if it were a marathon and not a 100-meter race, because there is a method with a first and last name to lose weight sustainably: behavioral re-education, which involves physical activity, nutrition and professional monitoring. The long-term process can ensure that changes in eating habits and behaviors are sustainable for life.

Weight loss is not just a calorie deficit.

Weight loss takes place in a negative energy balance, but this does not happen simply by calculating how much has been ingested and how much has been spent. The process is not just a mathematical question.

Combine aerobic training with strength training to boost weight loss

Until recently it was believed that aerobic exercise would be the main tool for those who want to lower the numbers on the scale. “With this mindset, we forget about resistance training. However, bodybuilding also contributes a lot to weight loss by promoting mass gain, which increases the calorie expenditure of the body at rest,” noted the expert from Education Physics.

take care of your sleep

Getting adequate, quality sleep is an important part of a healthy weight loss program. More importantly, the study published in the journal Current Biology showed that losing sleep while dieting can reduce the amount of weight lost and encourage overeating.

Personalized nutritional guide

People respond differently to eating the same thing, as absorption is individual. Therefore, it is important to understand each person’s body, through trial and error, to arrive at an adequate diet.

self control

Use an app or journal. Scientific evidence suggests that digital tools like apps and websites can aid the weight loss process by keeping people engaged for longer, which usually results in more motivation and, consequently, more weight loss .

Adopt an active lifestyle

Avoid sedentary behaviors. Even if you exercise a lot, sitting for more than seven to ten hours a day is bad for your health. There is evidence that spending a lot of time sedentary is related to an increase in health problems such as overweight or obesity and low self-esteem.

Eat mindfully and stay positive

Mindful eating is the art of reworking your relationship with food and your body and is believed to have numerous benefits for your health and well-being. Mindful eating awareness and practices can also be an interesting area to explore for anyone who wants to really deepen their understanding of food, their relationship with their bodies, and most importantly add healthy strategies.

Avoid fad diets

Eat varied, colorful, and nutritionally dense foods. Many fad diets promote rapid weight loss without taking into account the nutrients your body needs. These weight loss plans rarely help in the long run and some can even cause health problems, so avoid them.

Seek multidisciplinary interventions and social support

A multidisciplinary approach to obesity is one where many disciplines work towards a common goal. Dietary advice, physical activity, pharmacological interventions, bariatric surgery. Ask for support and help from friends, family or colleagues to accompany you on your weight loss program. Or consider joining a support group led by a trained professional, such as a doctor, psychologist, nutritionist, or trainer.

Source: Terra

Ben

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.