Discover how to respect the limits of your body and mind to achieve sustainable results
The start of a new year is marked by resolutions related to health and well-being. Among the most widespread are the practice of physical exercise, the adoption of diets and the desire to lose weight. However, exaggerated goals or radical changes in routine can generate physical and emotional problems, making adherence difficult and leading to more frustration than results.
Experts warn: the secret lies in balance and adaptation to individual needs. So, below, check out 4 tips to reach your weight loss goal in 2025!
1. Pay attention to physical activity
Cardiologist Dr. Raphael Boesche points out that although exercise is essential for heart health, too much exercise can be harmful, especially for people with pre-existing conditions, such as high blood pressure or heart failure.
“Regular physical activity helps improve circulation, control cholesterol and reduce blood pressure. However, excess can lead to arrhythmias, extreme fatigue and even serious cardiac events. It is essential to respect the body’s limits and carry out a medical evaluation before starting any physical activity.” activity routine“, explains.
Data from the Brazilian Society of Cardiology (SBC) shows that regular exercise can reduce the risk of heart disease by up to 50%. However, for exercise to be an ally, it is important to start with a moderate intensity and gradually increase it.
2. Beware of extreme goals
Dr. Raphael Boesche points out that stress caused by extreme goals or overexertion can affect heart health. “Incorporating exercise in a balanced way, combined with good nutrition and adequate rest, is the way to strengthen the cardiovascular system and improve quality of life,” emphasizes the cardiologist.
Psychoanalyst Bruna Abrão, a specialist in eating behavior, warns that the human brain is programmed to avoid radical changes that cause discomfort. “When we set ambitious goals, for example lose a lot of weight in a short time or abruptly abandoning a sedentary lifestyle, the brain associates this with pain. This generates frustration and often leads to the abandonment of these resolutions,” he explains.
Emphasizes the importance of gradual goals adapted to each person’s reality. Simple changes, such as adding short walks to your routine or replacing soda with water, are more effective strategies. “Small accomplishments release dopamine, which increases motivation and creates a positive cycle of rewards,” she says.
3. Emotional hunger
Another crucial point is addressing emotional hunger, often confused with physical hunger. Bruna Abrão suggests identifying the emotions behind the act of eating: “If you are anxious, stressed or bored, it is important to recognize it and look for alternative ways to deal with these emotions.”
4. Avoid the feeling of failure
Both Dr. Raphael Boesche and psychoanalyst Bruna Abrão agree that planning is the key to achieving your goals. healthy way and sustainable. Breaking big goals into small steps and adjusting expectations along the way are attitudes that help avoid feelings of failure.
“By combining realistic goals and balanced exercise, you can turn your New Year’s resolutions into lasting habits that promote health and well-being,” the experts conclude.
By Daiane Bombarda
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.
