10 steps to lose weight in a healthy and lasting way

Find out how feed adjustments can contribute to weight loss

Losing weight in a healthy and balanced way is essential for obtaining lasting results and avoiding damage to the body and the accordion effect so called – when you lose weight quickly, but ends up recovering everything in a short time. Making aware choices with a nutritious diet and sustainable habits guarantees not only weight loss, but also the maintenance of physical and emotional health.

According to the nutrologist Nataniel Viuniski, member of the nutritional council of Herbalife, weight loss and consequent maintenance of weight They are a gradual process that requires dedication and commitment, since the adoption of healthy and follow -up habits -Up continues are the factors that increase most of the possibilities to maintain an adequate and stable weight for life.

Take a look, below, 10 steps to lose weight in a healthy way and constantly stay in the new weight!

1. Be aware of your choices

Making healthier options involves understanding the benefits of food and its nutrients, always trying to diversify them. Therefore, from lean flesh preferences, vegetables and fruit in your daily meals. “Do good choices! Include a quality protein source in all meals. Avoid excess Of alcoholic beverages, drinks, fried foods and candies “, guide Nataniel Viuniski.

2. Make a plan and follow -Up

Plan your meals and have someone who follow your results helps you stay focused on your goals, whether it is a health professional, a group of friends or a trainer of well -being.

3. Readduque your tastes

According to the nutrologist, the conscious preparation of the dishes with great creativity, diversifying colors and flavors, helps our brain to understand that we are feeding correctly. “Therefore, we can reduce the intake of sugars and fats and offer our body what it really needs, such as vitamins, minerals and foods rich in proteins and fibers,” he says.

4. Spend more energy

Adopt a healthy and active lifestyle of coherent life. “When it comes to losing weight, the combination of a balanced menu and the adoption of exercise In most days of the week they can reduce the negative effects of physical inactivity both on weight and general health, “says the doctor.

5. Manage stress

A stressful routine makes hormones like cortisol and ghilines at high levels in the body, interfering with our dietary choices. Therefore, try to invest in relaxation techniques such as awareness, meditation and yoga.

6. Have a quality sleep

Have a repair sleep It is essential to obtain greater quality of life and the will for daily activities, also for having energy for training. It is also essential to balance hormones, avoiding hunger or desire to eat candies. Adjust your routine to maintain regular sleep periods.

7. Take care of hydration

Water, tea and functional drinks are important to help keep the body hydrated, avoiding dizziness, weakness and even hunger peaks and contribute to healthy digestion and prevent constipation. It is also important not to confuse hunger thirst, as this can lead to greater calorie intake.

8. Capriche in proteins

Invest in protein. “They are essential to maintain the lean mass and preserve muscle tissue during the weight loss process, not to mention the fact that they leave the person satiated longer,” explains the nutrologist. Therefore, it is worth betting on lean supplements and proteins such as serum proteins, protein bar and protein smoothies, which are practical to adapt to the routine.

9. Make a periodic medical supervision

This is a good way to evaluate general health, since hormonal, metabolic and nutritional imbalances can interrupt the maintenance of weight and weight.

10. Avoid reductions in drastic calories

For a healthier and more sustainable weight loss, reduce 300 to 500 calories per day. This allows your body to gradually adapt to change and avoid the common rebound effect in diets Very restrictive, as well as facilitating your membership.

“Some tricks that help in this direction are to reduce the amount of foods they put on the plate, make protein snacks at main meals and choose carbohydrates that have the largest amount of fiber, such as full”, concludes the nutrologist.

By Paulo Lira

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.