The nutritional specialist reveals eleven simple tips that can make the routine of those who want to lose weight in 2024 easier
As the new year begins, many people are looking for simple and effective strategies to lose weight and adopt a healthier lifestyle. In addition to conventional advice, Dr. Lorena Balestra, a Nutrology resident at the Brazilian Association of Nutrology (ABRAN), shares simple tips to add to your 2024 routine.
1. Start with a nutritious breakfast
Start your day with a balanced breakfast, but go further: include foods rich in antioxidants, such as red and orange fruits, which help eliminate toxins and contribute to metabolic health. Additionally, the expert recommends fiber sources such as oats to help provide satiety and energy during the rest of the day, facilitating the weight loss process.
2. Hydrate adequately
If you want to lose weight, you need to step up your hydration with lots of water. The doctor points out that often when we think we are hungry, we are actually thirsty. Lorena recommends multiplying your weight by 35 ml of water, this way you will know the minimum quantity you need to consume daily.
3. Make smart choices in your snacks
Try eating snacks rich in omega-3s, such as walnuts and chia seeds. “These essential fatty acids not only promote satiety, but also provide numerous nutritional benefits. Adding lean protein also helps increase satiety. Plus, protein snacks are a great fuel for building muscle,” he says the expert.
5 habits to create a healthy routine and lose weight
4. Incorporate simple physical activities
In addition to conventional exercises, practice activities that involve balance, such as yoga or pilates to lose weight. These activities not only burn calories, but they also strengthen your core, improve your posture, and reduce anxiety, which can cause you to overeat.
5. Control portions at meals
The nutrition specialist recommends investing in large portions of vegetables such as carrots, courgettes, peppers and aubergines, which are low in calories and filling.
6. Sleep well
“The quality of sleep is directly linked to hormonal regulation and, consequently, weight control,” warns the doctor. Therefore, to improve the quality of sleep, create a favorable environment by keeping the room dark, quiet and cool.
7. Keep a food diary
In addition to logging your food, also note when you feel most motivated to exercise. According to Balestra, identifying positive patterns can help you optimize your physical activity schedule and ultimately help you lose weight.
8. Reduce ultra-processed foods, fats and sugars
In addition to avoiding ultra-processed foods, consider reducing your intake of foods high in sugar and fat. “Patients report digestive health and weight loss benefits when they adopt a diet with less added sugar and fat,” she points out.
9. Order of food at meals
The researcher is the creator of the “40P/30G/30C” method, which organizes meals in order of food intake. That is, proteins first, then salads, vegetables, cereals and carbohydrates. This method helps with satiety, reducing food consumption.
10. Plan meals in advance
Cooking ahead of time the night before prevents you from eating foods that are easy to prepare and have little nutritional value, such as instant noodles, burgers and breaded items. This is one of the tips that simplifies your routine and has the greatest impact on weight loss.
11. Practice mindful consumption
In addition to savoring each meal, practice deep breathing before eating. This not only helps you relax, but also facilitates the transition to a resting state, optimizing digestion.
By incorporating these tips you can gradually create healthy habits, which contribute to gradual and sustainable weight loss. “Remember that individuality plays a crucial role, and it is always advisable to adapt strategies according to your personal needs and preferences,” concludes Lorena.
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.
