If the person is in the process of losing weight, it is advisable not to weigh themselves every day to verify if they have lost weight or gained weight, since this produces anxiety and can interfere with the process. The ideal is to weigh yourself only once a week, always at the same time and you should take into account whether you are during your menstrual period, because during this week it is normal to be a little more swollen, which is reflected on the scale.
1. Eat slowly and savor the food
- Eating slowly allows when the stomach is almost full, it sends a signal to the brain indicating that it has already received enough food and that it no longer needs to continue eating. However, people who have the habit of eating quickly, their brain does not perceive this signal of satiety, causing the person to eat in larger quantities. In addition to this, it also reduces the time in contact with food and the pleasure of making better use of it. . See in more detail the consequences of eating quickly.
- Respecting satiety is one of the main points to lose weight and avoid weight gain. Filling the stomach with foods rich in nutrients and fiber such as vegetables, fruits, white meats and good fats makes the metabolism work better and prevents the feeling of hunger for longer.
2. Drink more water during the day
- You should drink plenty of fluids between meals, as this will help reduce hunger and fluid retention, because the more water you drink, the more urine the body produces, and with its elimination, toxins are also released that harm the process of weight loss. weight.
- What you can drink: water, coconut water, natural unsweetened juices, unsweetened teas;
- What you should not drink: soft drinks, industrialized juices, chocolate drinks and alcoholic beverages.
- The amount of water that should be ingested per day varies between 1.5 to 3 L per day. If you have difficulty drinking water, learn what you can do to drink 2 liters of water a day.
3. Perform physical activity
- The type of exercise is not the most important thing, but taking advantage of all the opportunities to burn calories whenever possible, it is of utmost importance that you practice an activity at least 3 times a week.
- Climb stairs instead of the elevator.
- Get off one stop before work or school and walk the rest of the way.
- Go for a 10-minute walk after lunch.
- Take the dog for a walk at night.
- To increase energy expenditure, try to take walks of at least 30 minutes, 3 times a week, as it is one of the best physical exercises for losing weight, but also do some resistance exercises to complement the training.
4. Eat everything but in moderation
- The body needs all the nutrients, so diets in which carbohydrates are prohibited cause weight to increase again shortly after.
- Prefer skim milk and its derivatives.
- Add 1 tablespoon of seeds to juices and yogurts such as flaxseed and chia.
- Eat a handful of nuts, such as peanuts, almonds, walnuts, hazelnuts per day.
- Choose a single source of carbohydrate per meal, giving preference to natural foods.
- Eat a raw salad before lunch and dinner.
- Eat at least 3 fruits per day.
- Avoid the consumption of simple sugars, avoiding coffee, milk, yogurt, teas and juices with sugar.
- Avoid eating after being full.
- Consuming fruits and vegetables several times a day provides many fibers and vitamins, in addition to containing few calories, favoring the weight loss process.
5. Don't stay hungry
- Eating small meals every 3 hours may seem exaggerated, but it is true that hunger does not appear. In this way, dividing food portions helps reduce weight.
- Place reminders on your cell phone or in your calendar letting you know that it is time to eat.
- Always have nuts in your purse or backpack, natural fruits that are easy snacks to make on the street.
- The best snacks are: fruits, yogurt, carrot sticks, cucumber with crushed avocado and seasoned with salt and pepper, tomato in large cubes with a pinch of salt and olive oil, a boiled egg and nuts.
- If it is not possible to eat a meal throughout the day, simply focus on maintaining the quality of the next meal and use these small snacks if you are hungry. Little by little it is possible to understand that most of the time it is not hunger but anxiety.
How to lose weight healthily
- If losing weight is very difficult, the ideal would be to consult an endocrinologist to analyze if the thyroid gland is functioning correctly. In addition to this, a good idea is to consult a nutritionist to develop an individualized eating regimen adapted to your needs.
- In cases where there is a health problem such as gastritis, asthma, osteoporosis or even a limitation of mobility, the guidance and advice of doctors is essential to reconcile diet with the use of medications and with proper adaptation to the disease. so that in this way it is possible to lose weight by improving the quality of life and not the other way around.
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