The nutritionist indicates simple measures that will help you reduce overweight without harming the body
Healthy weight loss is the dream of most overweight people. Most of you must have read or seen some kind of crazy diet, which promises miraculous and immediate results. But beware, these magical methods may work for a while, but are unlikely to be safe for your health. Much less sustainable in the long run, which causes the dreaded accordion effect. The person struggles for a while, believes in the miracle recipe, achieves a certain result and then regresses with the same speed.
This process, over and over again, can seriously affect your health. Causing dangerous damage. According to Adriana Stavro, Master Nutritionist at the São Camilo University Center, the best choice for truly healthy weight loss is always to resort to qualified professionals. “Overweight and obesity are the result of a complex series 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 remains a challenge for doctors and researchers, “explains the specialist.
Adriana also gave some basic tips for those who want to lose weight with health. Take a look below:
1. Pay attention to the portion size. A person must determine the right portion sizes, based on their weight loss goals, activity levels, and individual needs.
2.Choose small portions and eat slowly. Slowing down meals and choosing smaller portions can help you avoid overeating, as it gives your brain time to tell your stomach when you have enough.
3. Watch out for distractions. Turning off the television, computer or smartphone during meals can also help you focus on food and not overdo it.
4. Limit alcohol. Limiting alcoholic beverages or eliminating them completely is a good start to cutting down on empty calories, which are big bad for anyone who wants to lose weight with health.
5. Substitute red and processed meats. Choosing fish or poultry helps you lose weight and reduces the risk of heart disease and diabetes.
6. Avoid refined grains. Cut back on white rice, white bread, pasta, tapioca, sugary breakfast cereals, and the like that are high in glycemic carbohydrates. These foods rapidly raise blood sugar and insulin which, in the short term, can cause a sudden increase in hunger and lead to overeating.
7. Prioritize whole grains. Bet on wheat, rice, barley, quinoa and chia. They are digested more slowly (low glycemic index). This way, the effect is milder on sugar and insulin, which help control hunger.
8. Consume more protein. There are a few reasons why eating more protein can help you lose weight. Greater satiety is one of them, as people have reported being less hungry after eating protein than consuming carbohydrates. Another is the increased thermal effect, as it requires more energy to metabolize proteins than other macronutrients. Finally, gain muscle mass. After all, protein helps to increase and maintain lean mass during weight loss. And this drives energy expenditure.
Source: Terra
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