“Eat breakfast like a king, lunch like a prince and dinner like a beggar”: this could be the motto (and the secret) of those people who have managed to reach their ideal weight while eating sufficiently and completely, something very important in order not to create problems to the organism due to nutrient deficiencies.
So, if you are if what you are looking for is how to lose weight in a healthy way, act like the people who already do it.So if you are looking for how to lose weight in a healthy way, act like the people who have already achieved it and stop looking for miracles; the key is to change your habits.
- Related article: “10 foods that speed up metabolism and help you lose weight”.
If you want to know how to lose weight, banish the false myths.
Let’s start at the beginning: let’s assume that you want to get rid of some extra kilos that have been staying on your body (against your will) with (against your will) over time. The first thing you have to be is realistic and sensible; you cannot lose in a few days what you have been gaining over months or years.
For those who are looking for how to lose weight in such a short time, we are sorry, because there are no magic formulas to make our fat reserves disappear in a short time, so forget the myths of losing many kilos in just a few days.. Ask your common sense a question and answer yourself, do you think that if miracle diets worked there would be so many women unhappy with their weight trying one new one after another? No. That is the reality.
But don’t be discouraged, because there is a way to lose weight, and we are going to explain it to you.
The secret of slim people to keep their weight off
The key for slim people, or people who are within a normal BMI (body mass index), are not quick weight loss diets, actually, but a way ofIn fact, but a way of eating in which it is not necessary to live worrying about weight, calories and with 0% anxiety for any food.
And it is that the ideal if you are looking for how to lose weight is to opt for a way of eating that allows you to enjoy while taking care of your body. If you succeed, think that your weight will also normalize without realizing it.
Without movement there is no weight loss diet that works.
Another thing that often occurs among those who are thinner is physical activity.Some of them may confess that they never go to the gym or practice any sport on a regular basis. But perhaps, if you could observe them during each passing moment of the day, you would discover that they are always very active. That is, they tend to move more than to be sedentary, a fundamental point if you are looking to lose weight.
You don’t need to go jogging for half an hour a day to be able to start your fat-burning engineIf you find it tedious to join a gym or take a daily walk after work, try to intersperse walking throughout the day. You can walk when you have an errand to run, get off a stop before the bus and continue walking to your destination.
- Related article: “5 ways to motivate yourself to exercise”.
In addition, get out of the habit of leverage when you are sitting at home (or elsewhere) and get up from time to time. Breaking that inertia activates your body and little by little you will incorporate that tendency to movement that we talked about and with which your body will gradually change its form of sedentary person to that of a more active person (and yes, you can see the difference).
Staying active is basic to be in shape and at our ideal weight.
Source:
Unsplash
Our proposal of habits to lose weight
If you are convinced that you really want to get rid of those extra kilosIf you are convinced that you really want to lose weight, you have already taken out of your mind the possibility of throwing away your time and effort trying a miracle diet and you are aware that the more you move the more you will burn, it’s time to give you the guidelines that will make your idea of how to lose weight a life plan with which you will stop starving, getting fat and giving up your favorite flavors.
1. Avoid carbohydrates with the highest glycemic load until you reach your desired weight.
And with this peculiar name we refer mainly to the group of complex carbohydrates, such as cereals (wheat, oats, corn…) and all its derivatives (bread, couscous, flour, pasta…), as well as legumes (chickpeas, lentils, beans…). This group also includes potatoes, sweet potatoes, cooked carrots, peas, beet and some very sweet fruits such as grapes, bananas, melon and tropical fruits.
Needless to say, sweets (cakes, sugars…) are not a good idea if you are looking to lose weight.
And why should you avoid consuming these foods until you reach your ideal weight? The reason is the following: when you want to start losing weight, to promote the consumption of the fat reserves that we have stored in the body, we must avoid giving large doses of the “fuel” that our body loves: glucose.
This sugar is found in a high concentration in this type of food. Therefore, if we restrict the entry of these products to our body, we will force it to resort to our reserves to obtain the energy it needs.
Does this mean that I will not take carbohydrates during this time? No, you will take them, but it will be by resorting to those that provide less glycemic load. So you have most leafy greens (lettuce, cabbage, broccoli), vegetables (zucchini, eggplant, tomatoes, asparagus), apples and red fruits (cherries, strawberries, blueberries, raspberries, blackberries).
2. Do not skip any meal: eat, enjoy and lose weight.
Many people try to skip meals as if they could make up for the excesses of a previous one, and this is a big mistake. Why? Because prolonged fasting (i.e., when we go too many hours without eating anything between meals) ends up destabilizing our blood glucose levels, and those ups and downs are the ones that promote to a great extent that we store more fat than if we did not skip any.
Plan each meal of the day as something complete and that can provide you with the energy and nutrients you need (vitamins and minerals). Sit down to eat and do it calmly, chewing well and without rushing. Savor every bite and enjoy the flavors of healthy food without wondering how many calories are in each dish. in each dish; doing so denatures our sense of intuition and our ability to eat in a normal way.
So if you are looking to really lose weight, feed yourself by rediscovering the pleasure of guilt-free eating and satiate yourself by eating normal amounts of healthy food.
3. Don’t demonize fats. If they are healthy, eat them: you need them.
No banning olive oil or counting spoonful by spoonful. Do you really think that’s what people of normal weight do? people who have a normal weight? Not at all. You need to consume certain fats to lose yours, and olive oil is an excellent source.
Did you know that including a certain amount of fat in your meals will help you lose weight? When you incorporate a little oil along with other foods, digestion takes a little longer, and that makes the glucose from the food enter the body more slowly. And that is what we are looking for to achieve the right weight..
Oil yes, but like everything else, in normal quantities. Common sense first and foremost.
It is important not to skip meals and to eat wisely.
Source:
Unsplash
4. Look at every meal as an opportunity to get it right.
If instead of looking at how to lose weight by following spartan diets (which make them difficult to maintain) you approach every meal as an opportunity to eat well, you will gradually reach your goal with the motivation to achieve it by reaching your small goals meal by meal.
When you look at it this way, because you take it as an eating plan for your life, not as a temporary diet, when one day, at a certain meal, you indulge yourself, you take it as something less dramatic and you think that the next meal you will do better. Try it and you will see how by putting less pressure on yourself while eating well and enough, it will be easier to maintain a healthy diet to lose weight over time.
And that’s the key to reaching your goal; do it slowly but surely.
5. No more weighing food, use your eyeballs
If you are looking to lose weight, it will be important to regain your ability to discern between what will help you stay at your weight and what will not. That’s why, considering a life in which you have to constantly weighing food is not going to help you achieve it. you to achieve it.
The difference will not come from eating a 150 or 200 gram portion of meat. In fact, when you eat at a leisurely pace and in the context of a diet that is not restricted to a number of calories, it is your own body that tells you when it is satiated. It is a problem when we fail to perceive the signals that our own organism sends us, because it is the one that really knows when it is well.
Don’t leave out meats and fish, great sources of protein.
Source:
Unsplash
6. You need to consume proteins of high biological value.
And by that we mean those foods foods that are so rich in protein that our body has the capacity to take advantage of with great ease. The best sources in this sense are white and red meats (if they are from organic livestock, much better), eggs and white and blue fish.
We remind you to consume them because it is usual that in diets they are relegated to a minor place, when it depends on their protein intake that we can keep our muscles healthy (including the heart, do not forget it). at the same time that we lose weight.
Well, here is the proposal we offer you on how to lose weight and reach your ideal weight. There are few guidelines that you need to follow and they are easy habits to maintain. And that is the idea, that you can keep them without having a hard time for long enough, until you are happy with your weight and to maintain it you can gradually reincorporate the rest of the foods that at first we restricted.
Persevere and you will succeed for sure. Remember, “he who resists… wins”. Courage, you can do it!
- Related article: “10 foods that you can consume every day.”