10 tips to lose weight quickly and without harming your health

Not feeding the myths is the “first step” for this strategy to work

Physical exercise, giving up fatty foods and a series of deprivations are considered by most to be the “basis” for losing a few pounds. However, you just need to check the matter with an expert to get along. See below ten tips for a successful weight loss process.

First, how should you start a successful weight loss strategy?

“It is important not to consider weight loss through isolated interventions, but rather as the result of a multifactorial attitude. The isolated nature of an action, be it a type of training, a diet or a drug, can also have short-term effects term, but the continuity of results requires adaptation to a new lifestyle”, comments the technical director of Bodytech, Eduardo Netto.

The 10 tips for a successful weight loss process, according to Eduardo

Look for long-term results

To lose weight in a lasting and healthy way you need to change your habits. The person should approach it as if it were a marathon and not a 100 meter race, because to lose weight in a sustainable way there is a method that has a name and a surname: behavioral re-education, which involves physical activity, diet and professional support. The long-term process can ensure that changes in eating habits and behaviors are sustainable for a lifetime.

Weight loss isn’t just a calorie deficit

Weight loss occurs in a negative energy balance, but this does not happen simply by calculating what you have ingested and what you have expended. The process is not just a mathematical question.

Combine aerobic training with weight training to improve weight loss

Until recently it was believed that aerobic exercise would be the main tool for those who wanted to reduce the numbers on the scale. “With this mindset, we forget about resistance training. However, weight training also contributes a lot to weight loss by promoting mass gain, which increases the body’s calorie expenditure at rest,” noted the physical education professional.

Take care of your sleep

Getting adequate, quality sleep is an important part of a healthy weight loss plan. More importantly, the study published in the journal Current Biology showed that losing sleep while dieting can reduce the amount of weight lost and encourage overeating.

Personalized nutritional guide

People respond differently when eating the same thing, since absorption is individual. Therefore, it is important to understand each person’s body, through trial and error, to arrive at an appropriate diet.

Self-monitoring

Use an app or journal. Scientific evidence suggests that digital tools such as apps and websites can promote the weight loss process as they keep people engaged for longer, which generally results in greater motivation and consequently greater weight loss.

Adopt an active lifestyle

Avoid sedentary behaviors. Even if you do a lot of physical activity, sitting for more than seven to ten hours a day is harmful to your health. There is evidence that spending a lot of time in a sedentary manner is related to an increase in health problems such as: overweight or obesity and low self-esteem.

Eat mindfully and stay positive

Mindful eating is the art of reworking your relationship with food and your body and is believed to have countless benefits for health and wellbeing. Awareness and conscious eating practices can also be an interesting terrain to explore for those who really want to deepen their knowledge of food, their relationship with their body and above all add healthy strategies.

Avoid fad diets

Eat varied, colorful and nutritionally dense foods. Many diets promote rapid weight loss without taking into account the nutrients your body needs. These weight loss plans rarely help in the long term and some can even cause health problems, so stay away from them.

Seek multidisciplinary intervention and social support

A multidisciplinary approach to obesity is one in which many disciplines work towards a common goal. Dietary advice, physical activity, pharmacological interventions, bariatric surgery. Ask friends, family or co-workers for support and help to walk you through your weight loss program. Or consider joining a support group led by a trained professional, such as a doctor, psychologist, nutritionist, or coach.

Source: Terra

Ben

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.