Being overweight or obese is one of the most relevant risk factors for suffering from heart disease. Obese people usually have high levels of blood cholesterol, hypertension and diabetes.
If you also prefer to lose weight in a healthy way, follow a balanced and varied diet, which does not lack: fats, proteins, or carbohydrates. Nor fiber, vitamins and minerals.
But above all do not forget to increase physical exercise in your daily routine. Recent studies have shown that weight loss combined with exercise is much more effective in obese older adults.
Try to move as much as possible during the day. You can always use the stairs instead of the elevator, walk instead of driving, get off the bus a couple of blocks before and walk to your work. In short, eat less and move more.
To lose excess body weight successfully and in a healthy way, it is important that you keep in mind the following aspects:
1. What works to lose weight?
If you have decided to reduce your weight because your doctor has advised you or because you want to take care of your health, you have already taken a big step. The most advisable thing is that you go to a nutritionist to lose weight in an effective and healthy way. It will also help you change your eating habits. It is important to be motivated to carry out this task. It takes will and determination. But it is possible, and with help, it is easier.
Other benefits of weight loss
And also the benefits to your health (you will improve blood pressure and cholesterol and blood glucose levels) are visible even with a modest loss of weight. If you lose weight, it will also increase your physical health, your energy level, physical mobility, even your general state of mind and, of course, your self-esteem.
2. Set realistic goals
You can not expect to lose 5 pounds in a week. Nutritionists recommend losing between 5 and 10% of your body weight, that is, little by little. We are talking between 1 and 2 pounds per week of weight reduction in the first months so that the diet is really effective.
Remember that you can calculate your body mass index by dividing the weight in kilos by the height in m2.
3. Lose weight little by little
It is proven that people who try to lose weight, recover quickly. Those who follow miracle diets get tired and after 6 months have abandoned them and overweight returns.
Losing weight little by little, but at a sure pace
The diet should allow a gradual and definitive weight loss. What will help you reduce your body fat, limit protein loss and prevent your basal metabolism (calories we burn at rest) from decreasing when we lose weight quickly.
If you have ten pounds left over, take a year to lose them. It is better to reduce your weight by 2 or 4 pounds per month, but to be constant. At the end of the year you will have reduced many pounds of overweight and you can also keep your ideal weight easily.
4. Reduce calories
The best diet is to eat less, but in a balanced way. The ideal is to follow a hypocaloric diet (that is, low in calories). But never below 1,500 calories a day, and it is always better to be guided by a health professional to avoid nutritional imbalances.
Remember that to lose weight, you must spend (in English) more calories than you consume. To lose between 1 and 2 pounds per week (one pound is equivalent to 3,500 calories) you will need to reduce your caloric intake by 500-1000 calories per day. For this, it is important that you know the calories contained in some foods, which you can calculate on websites such as Calorie Count.
Although hurry and little time are part of our lifestyle, and we believe that there is no room for anything, there is always time to eat healthily Why not replace that fast burger full of calories in the bar of a bar by a light pasta salad with tomatoes, corn, ham and oregano?
5. Manage anxiety and stress
One of the difficulties in losing weight is anxiety. Are you one of the people who sting between hours because of tension and you can not stop until you finish with the food? It is important that you try to control these binges, because without realizing you eat many calories in a short time. If you can not avoid it, choose an alternative activity that distracts you like going for a walk, calling a friend, reading or taking a bath.
6. Not all diets are worth
Radical diets are dangerous and do not help you lose weight. Jamie Gril! / Getty Images
Do not follow radical diets, avoid eating only once or twice a day, or do uncontrolled fasting because as nutritionists warn these habits are very dangerous to health.
A diet should never be drastic because not only do we abandon it quickly, but it will also harm us because of the lack of nutrients. A balanced diet should include fats, proteins, carbohydrates and vitamins and minerals.
7. Eat well to lose weight
Your diet should be varied, healthy and pleasant to the palate. Trinette Reed / Getty Images
Your diet should be varied, healthy and pleasant to the palate. It is not about prohibiting food: put everything on your plate but in adequate proportions. Choose a diet low in calories and low in saturated fat, which includes vegetables, fruits, legumes, whole grains, and fish or lean meats (chicken).
8. Take care of the hours of sleep and rest
Sleeping more than nine hours each night protects people with a genetic predisposition to obesity, according to a recent study at the University of Washington. The research revealed that those who slept more were not only thinner, but also had less risk of gaining weight. There are many remedies to fight insomnia.
9. Get five meals a day
It is advisable to eat at least four times a day, although the ideal is to distribute the food in five intakes. In this way, you will avoid periods of fasting, which not only will not help you lose weight, but will instead activate your metabolism to store body fat.
10. Practice a physical activity every day
To ensure energy expenditure it is essential to exercise regularly. Practice a physical activity every day for at least half an hour. It will help you burn calories, control stress, raise good cholesterol (HDL) and reduce the accumulated fat in your body. Aerobic sports such as swimming, cycling or brisk walking are particularly indicated for half an hour. Exercise helps you lose weight in a healthy way.
Remember if you want to lose weight successfully: do it little by little, eating less and exercising.