Thare are different ways and routines with which you can lose weight without having to subject the body to dangerous feeding plans or intense physical regimes.
It it is a difficult process that can only be achieved when it is carried out with discipline and perseverance.
The fact that many people fail in their attempt to reach a stable weight is the indication that they are doing things wrong .
For this reason, it is essential to know other aspects that influence the results and that are like golden rules to reach the goal.
Here are the 7 rules of weight loss that lasts
1. Drink plenty of water every day
Instead of drinking carbonated beverages or commercial juices, you should increase the consumption of water or low-calorie natural liquids such as tea.
Drinking between 6 and 8 glasses of water a day will support the function of metabolism and promote the detoxification of the body to eliminate retained waste.
This, along with the fiber, will be decisive to increase the volume of the feeding , that is, to increase the feeling of satiety to keep calories under control.
2. A balanced diet is essential to lose weight
The adoption of a varied, balanced and moderate diet is one of the most important aspects when losing weight . Under no circumstances should proteins , carbohydrates and much less fat be suppressed , as some of them usually do.
The key is knowing how to choose foods with high quality nutrients , such as:
- Whole grains
- Vegetables and fruits.
- Lean meats
- Seeds and nuts.
- Olive oil.
- Natural yogurt
Likewise, you should try to make a weekly meal plan that helps ensure a complete and appropriate diet. One of the aspects to consider is that the portions should be divided for 5 or 6 times a day, that is, to eat every 2 or 3 hours.
This guarantees that the metabolism and the segregation of insulin are constant, which leads to a greater energy expenditure and an increase in the sensation of satiety.
3. Include cruciferous in the diet
Cruciferous vegetables are very low in calories and contain nutrients that improve the body’s ability to burn fat. Its richness in fiber, antioxidants, vitamins and minerals makes it allied to the metabolism and regulation of blood sugar levels .
To make matters worse, they also have important benefits on the cardiovascular system , as they help reduce high cholesterol and triglycerides.
Some of these are:
- The cabbages
- The cabbages of Brussels.
- The cabbage.
- The cauliflower
4. Include food supplements
We should not confuse food supplements with pills or commercial products to lose weight. With these we refer to those ingredients whose nutrients support the diet to give a “boost” to the metabolism .
The omega 3 fatty acids, vitamin E and fiber are some of those that can be increased in the diet to lose weight .
Among these are:
- Beer yeast.
- Wheat bran.
- Chia or flax seeds.
- Apple vinager.
5. Choose low calorie snacks
As much as we try to avoid cravings, that feeling of wanting to eat a snack between meals will always appear . But … Who said that these should be a source of calories?
In the market there are many products that can serve to replace snacks rich in fats and sugars. Lean cheeses, vegetables and wholemeal are perfect to consume as snacks with a low caloric index .
6. Control the portions
It is not about going hungry, it is about finding the exact point where we could eat more but, in reality, we no longer need it. if we are able to wait for 5 or 10 minutes, that supposed hunger will disappear.
The difference is key, since in those moments it is usually when we eat what is least convenient for us, such as bread or sweets. A trick to get used to is to take a digestive infusion after the meal;
It will also help us to chew each bite well to satisfy ourselves more quickly.
As much as you try to avoid it by making excuses, physical exercise occupies one of the first places among the rules to achieve weight loss. This is the best supplement for the diet, not only because it increases the number of calories burned, but because it serves to tone and shape the body.
There are many types of training and you do not have to be an expert to get them started. Starting with a soft routine and increasing it little by little is the best way to achieve success.
Ready for the challenge? Do not wait more. Start practicing all these recommendations and notice changes in your body in a short time.