The nutritionist explains what you need to do to lose weight in a healthy and safe way
Know how to lose weight fast and safety is probably one of the top fitness goals out there. But anyone who thinks that, to achieve this goal, it is necessary to engage in crazy diets and workouts, which require enormous commitment and detachment, is wrong. However, those who believe that it is necessary to spend years eating the same things, without any kind of pleasure in eating, are also wrong.
The importance of losing weight in a healthy way
Lose weight in a healthy way it should be the main focus of people who are overweight or already living with obesity. We know that having high levels of body fat can increase the body’s inflammatory processes and promote the onset of cardiovascular disease, diabetes and even cancer. So, if your goal is to understand how to lose weight quickly, the first piece of advice is: be careful.
“Overweight and obesity are the result of a complex set of interactions between genetic, behavioral and environmental factors. Although thousands of diets, magic potions, books and weight loss devices have been offered to the public, the multifactorial etiology of obesity continues to challenge doctors and researchers”, reports nutritionist Adriana Stavro.
To make life easier for those who need to lose weight, with the help of the specialist, we have listed eight safe steps to lose weight effectively. Watch:
How to lose weight fast
1 – Portions must be controlled
Be very careful when assembling the serving tray. “A person should determine appropriate portion sizes based on their weight loss goals, activity levels and individual needs,” says the expert.
2 – Eat without haste
“Slowing down your meals and choosing smaller portions can help you avoid overeating, as it gives your brain time to tell your stomach when you’ve eaten enough,” Stavro reveals.
3 – Do you want to lose weight? Focus on the food
Total concentration on the moment of the meal. “Switching off the television, computer or smartphone during meals can also help you concentrate on food and not overdo it,” explains the nutritionist.
4 – Drink in moderation
Some may not know this, but alcohol is high in calories and, therefore, can make you fat. “Limiting alcoholic beverages or eliminating them completely is a good start to reducing empty calories, which are a great enemy for those who want to lose weight in a healthy way”, explains the expert.
5 – Eat less red meat
Avoiding processed foods is also essential. “Choosing fish or poultry helps you lose weight and reduces your risk of heart disease and diabetes,” says Stavro.
6 – Avoid refined carbohydrates
“Reduce white rice, white bread, pasta, tapioca, sugary breakfast cereals, and similar foods rich in high glycemic index carbohydrates. After all, these foods rapidly raise blood sugar and insulin which, in the short term, can cause a sudden increase hunger and lead to excessive food intake”, reveals the nutritionist.
7 – Choose whole foods to lose weight
“Bet on wheat, rice, barley, quinoa and chia. They are digested more slowly (low glycemic index). In this way, the effect is more delicate on sugar and insulin, which helps control hunger,” he adds .
8 – Increase protein consumption
“There are a few reasons why eating more protein helps you lose weight healthily. Greater satiety is one of them, as individuals have reported less hunger after eating protein compared to ingesting carbohydrates An increased thermic effect is another, as more energy is needed to metabolize proteins than other macronutrients. Finally, increased muscle mass. After all, proteins help acquire and maintain lean mass during weight loss. And this increases energy expenditure”, concludes Stavro.
Source: SportLife
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.
