This type of goal is commonplace for many people at the beginning of the year.
Are you committed and patient at the same time to change your habits in 2023? Excellent! Consistency in this goal is essential for your goals to be achieved. Furthermore, expert insight helps you in this process and see below the seven ways to lose weight healthily.
Question: Are there any secrets to losing weight healthily?
“A calorie deficit, that is, eating less than you consume, is the key to losing weight. You should look for a weight loss method that is easy to adapt to, as well as understanding that the calorie deficit needs to come along with a change in eating behavior” , underlines Kauane Félix Ignêz, nutritionist at the Cajuru University Hospital in Curitiba, in an exclusive interview with Sport Life.
The seven ways to lose weight for your health
Practice restrictive diets with nutritional monitoring
Are you excited to achieve this result? Cold! Keep your spirits high and seek out a competent nutritionist to guide you. A strict diet pattern done in the “race” will not do you any good.
“A very severe restriction without nutritional monitoring will result in a long-term reduction in metabolic performance. Following the principle of calorie deficit, the person will have to eat less and less, but when weight loss is not linear, even calorie restriction will not be healthy”, replies the nutritionist.
Prioritize natural, minimally processed foods as the foundation of your diet
“The quantity of what you eat is very important to the weight loss process. However, the quality of the food is essential. It is important to value your health, make more natural foods the basis of your diet and avoid highly processed foods” , advises Kauane.
Include protein sources in most meals
“Proteins help reduce the feeling of satiety, that is, they help to delay the feeling of hunger, gastric emptying, as well as fats and fibers. Furthermore, 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 to lose body fat and strengthen muscles, since muscles bring innumerable benefits, such as accelerating metabolism”, he explains Ignez.
Increase the splitting of meals
Balance returns to the surface in the struggle for this goal. Find out how to dose your meal so as not to exceed the established amount. “When we eat multiple times a day without going for a long time without eating, we don’t run the risk of eating much more than we need in one meal,” she explains.
Do what you can practice for the longest time
Do what you can. Nothing works if you commit to something that is distant in your current condition. “There is no point in following very restrictive diets if, immediately after eating, the body returns to square one and favors the accordion effect,” comments Kauane.
Include exercise in your routine
It doesn’t matter if you play beach tennis, hiking, soccer, basketball, footvolley, volleyball, swimming or any other sport. The important thing is to be in movement and the “union” of this habit with a balanced diet will guarantee you good earnings.
“Physical exercise, if practiced correctly, only tends to bring benefits to the health and aesthetics of the body, the goal of many who want to lose weight. It also helps burn fat and strengthen muscles”, guarantees the nutritionist.
Always seek the support of a specialist
“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 seem to contain the actions of people who do not intend to work with a specialist. The CFF (Federal Council of Pharmacy) and the Datafolha Institute conducted a joint research, from which work it emerged that 24% of Brazilians used a substance to lose weight, mainly tea.
19% of those interviewed admitted to having consumed tea, 9% declared to take food supplements, 9% herbal medicines and 6% allopathic medicines. 6% corresponds to 114 people, who guaranteed the search for allopathic medicines, the majority had a prescription (54%) and purchased the products in pharmacies, e-commerce and physical stores (63%).
There were also rates of 15% who resorted to drugs after reporting experiences from friends and acquaintances, 12% who acquired them through websites/blogs and 10% who were influenced by posts on social media.
Who is she?
Kauane Félix Ignêz graduated in Nutrition from PUC-PR (Pontifical Catholic University) and combines his work routine at the 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.
