When it comes to losing weight, you don't need to make big sacrifices, but rather take the right steps in the right direction. We guide you through the process so you don't waste time or money losing weight
To lose weight in a healthy and fast way, it is not necessary to starve, or to kill ourselves in the gym or not any of the efforts you imagine. By making small adjustments in your day to day you can easily lose weight, but you have to do them, of course.
Most people stop taking care of themselves because they do not have time or desire and think that losing kilos is going to be a lot of sacrifice, when the reality is quite the opposite.
Tricks that make you lose weight easily
In terms of taking care of yourself and losing weight, success is in going little by little and taking the right steps in the right direction. To guide you along this path, to encourage you and not to waste time or money, we have made a list of the seven things you should do (and what not) to lose weight effectively.
1) Change the gym for moving
Going to the gym if you do n't change your diet one iota is, in short, a waste of time and money. If you do not watch your diet and you kill yourself to exercise, you will notice little or nothing in your physique, since to lose a kilo just based on training you have to burn 7,000 calories, as we tell you here.
In addition, if you exercise and continue eating the same, you are at risk of gaining weight, as this study conducted by Arizona State University found.
The ideal, then, is that you adjust your diet with the advice that we are going to give you below and that, yes, you stay active. Performing 30 minutes of cardio a day will be enough for you to burn those extra calories and to mobilize the accumulated fat.
Start walking fast to the Rajoy style or running and doing exercises at home like these. Once you are fitter, you can go to the gym to refine.
2) eat smart
There is a lot of conflicting information about diet and what you should and should not eat. Actually everything is quite easy, and if you think a little you will know what is healthy to eat and what is not.
We suggest that you make smart changes to your diet, that is, eat less carbohydrates (bread, pasta, rice ...), more proteins (chicken, fish, vegetables ...) and take four or five meals a day. day as they will keep you satiated for longer.
A perfect ideal lunch or dinner would be a generous helping of vegetables (leafy greens are best) with a serving of lean protein. There's no more.
3) Relax and try to sleep well
All the advice we are giving you is useless if you are stressed, since your body will not lose weight and you will tend to eat more and more caloric pseudo-foods.
The stress and anxiety prevent us rest, and this makes us fat and no adelgazar.Un study published in Obesity Reviews showed that stress, lack of sleep and weight gain are associated with each other. That is why you should try to relax, and the walks that we have told you in point 1, a hot bath or having sex (alone or with someone) are good for it.
4) Write down everything you eat
If you are starting to take care of yourself, it is important that you are aware of what your diet is like, what you eat and what you don't.
That is why it is recommended that you write down, either in a weight loss app or in a notebook, what you eat and when you do it, for at least two weeks. So you will be much more serious and accurate when evaluating making changes. Of course, if you notice that you are obsessed, stop aiming, since taking too close a control can lead to eating disorders.
5) Drink more water and less alcohol
If you want to lose weight you must change beer for water, that's the way it is. In addition to keeping you hydrated, drinking water speeds up your metabolism by 24-30%, according to several studies, like this one and this one. Although it works, the positive effects on metabolism are short-lived, about 60-90 minutes, so you should drink water often throughout the day.
[ See: These are the most fattening drinks]
6) Try to be serious and regular
The more similar your meal schedule is during each day, the better you will be to be slim and healthy. The body must be taught when to eat and when not to eat, as well aszthe large intestine when it comes to evacuating.
Ideally, if your work allows it and whenever possible, you should always have breakfast, lunch and dinner at the same time. And, if you can, try not to make dinner later than 8:00 p.m., since everything you eat after that time will make you fatter, since the metabolism slows down.
7) Don't be in a hurry
The things grind slowly, and thinning issue is, reader. Remember that if you lose a lot of weight in the first weeks, it will be easier for you to regain it later, so it is better to lose weight each week a little (0.3 kilos at most) so that the change is real and lasting. Try to weigh yourself every morning but without stress or burden. Exercise, eat right and stay at a healthy weight. These goals are at the core of every type 2 diabetes treatment plan. And, for some people, that’s enough. When it’s not, insulin therapy is one of the treatment options that can help patients. But among the possible side effects is weight gain.