This type of goal is commonplace for many people at the start of the year.
Are you committed and patient at the same time to change habits in 2023? Excellent! Consistency in this goal is essential to achieving your goals. Also, the specialist’s vision helps you in this process and see below the seven ways to lose weight healthily.
Doubt: are there secrets to healthy weight loss?
“Calorie deficit, meaning eating less than you spend, is key to losing weight. You should look for a weight loss method that is easy to adjust to, as well as understand that calorie deficit must occur alongside a change in eating behavior” , underlines Kauane Félix Ignêz, nutritionist at the Cajuru University Hospital in Curitiba, in an exclusive interview for Sport Life.
The seven ways to lose weight with your health
Practicing restrictive diets with nutritional monitoring
Are you excited to achieve this result? Cold! Contain your courage and seek a competent nutritionist to guide you. A strict dietary pattern made in the “breed” will do you no good.
“A very severe restriction and without nutritional monitoring will result in a long-term reduction in the performance of the metabolism. Following the principle of calorie deficit, the person will have to eat less and less, but when weight loss is not linear, the calorie restriction will also it’s not healthy,” replies the nutritionist.
Prioritize natural and minimally processed foods as the foundation of your diet
“The amount of what you eat is very important to the weight loss process. However, the quality of the food is essential. It’s important to focus on health, make more natural foods the basis of your diet, and avoid highly processed foods,” she advises. Kauane.
Include protein sources in most meals
“Proteins help reduce the sense of satiety, i.e. they help delay the feeling of hunger, gastric emptying, as well as fats and fibers. In addition, proteins are essential for the maintenance and formation of mass lean, which we should try to prioritize as much as possible during the weight loss process, since the goal is the loss of body fat and muscle strengthening, since muscles bring many benefits, such as accelerating the metabolism,” explains Ignez.
Increase portioning of meals
Balance returns to the fore in the struggle for this goal. Learn how to measure your meal so you don’t go overboard. “When we eat several times a day without going without food for a long time, we do not run the risk of eating much more than necessary in one meal,” she justifies.
Do what you can practice for the longest time
Do what you can. Nothing works if you engage in what is distant in your current condition. “It is useless to diet too restrictive if immediately after eating your body returns to square one and favors the accordion effect,” comments Kauane.
Include exercise in your routine
It doesn’t matter if you like beach tennis, hiking, soccer, basketball, footvolley, volleyball, swimming or any other discipline. What matters is being on the move and the “union” of this habit with a balanced diet will give you good gains.
“Exercise, if practiced correctly, tends only to bring benefits to the health and aesthetics of the body, the goal of many who want to lose weight. It also helps burn more fat and strengthen muscles”, guarantees the nutritionist.
Always seek expert support
“The weight loss process is complex and many people end up frustrated with the anxiety of getting an immediate result. A qualified professional who understands your goal, your body and the science will be able to better educate you and avoid unnecessary suffering,” he concludes. .
Research
These guidelines appear to contain the actions of people who do not intend to work with a specialist. The CFF (Conselho Federal de Farmácia) and the Datafolha Institute conducted a joint survey, the work of which showed that 24% of Brazilians used a substance to lose weight and, mainly, tea.
19% of the ears admitted having consumed the tea, 9% declared having ingested food supplements, 9% herbal medicines and 6% allopathic medicines. 6% correspond to 114 people, who guaranteed the search for allopathic medicines, most had a prescription (54%) and bought the products in pharmacies, e-commerce and physical stores (63%).
There were also rates of 15% resorting to medication after reports of experiences from friends and acquaintances, 12% acquiring via websites/blogs, and 10% via the influence of social networking posts.
Who is she?
Kauane Félix Ignêz holds a degree in Nutrition from PUC-PR (Pontifical Catholic University) and reconciles his work routine at Cajuru University Hospital with the presidency of Lanucli (Academic League of Clinical Nutrition).
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.
