50 ways to lose weight healthily

The main goal for practice physical exercise on a regular basis and eating healthy should always be the physical and mental well-being of the person.

Sometimes well-being involves losing those extra kilos, since overweight and obesity are two conditions that are highly detrimental to our health. In this article we provide you with some tips that can help you lose weight., but remember that long-term weight loss and, therefore, its maintenance, includes three types of variables: physical, nutritional and psychological.

• When we talk about obesity there are different types. Visit our post "Types of obesity: characteristics and risks” to be well informed.

Diet yes, but healthy

And it is that the investigations in this line of action, speak of the importance of combining these three factors, which cannot be understood separately. For example, the emotional state will influence our physical performance or adherence to the diet, or physical exercise without the correct diet will not allow the goal of losing weight to be met, because for this to happen there must be a caloric mismatch: the caloric intake must be less than its burn.

Regarding diet, it is necessary to understand that we live in an era in which many of the foods that we consume go through different chemical processes and are sold in large quantities to maximize their cost effectiveness. So it is necessary to educate ourselves in the nutritional aspects not only to lose weight, but to eat properly. After all, we are talking about health, and weight loss should never be an obsession.

• If you want to know what type of diet suits you and at the same time positively affects your health, take a look at this article: "The 4 types of healthy diets to be in top shape"

Don't forget to exercise

The key, therefore, is to combine the correct diet with the correct physical exercise. And I say correct because it is possible to train and not see results, either because we stagnate and not we improve or simply because of misinformation about how to train to achieve the objectives that we we propose. The reality is that you have to play sports if you want to lose weight and improve your health, because caloric imbalance should not be caused by living in "fasting mode" or eating only salads.

• Related article: "Sport 5 exercises to tone your body in 20 minutes"

Tips to burn fat and lose weight

This article is designed precisely for this reason, to avoid misinformation. In the following lines you will find 50 tips to lose weight and lose weight in a healthy way.

1. Do not go to the supermarket hungry

Scientific data shows that going to the supermarket on an empty stomach does you a disservice. Hunger will cause a "carving effect" or wanting syndrome, so you will be more likely to buy foods with high doses of sugar.

2. Reduce sugar intake

You should avoid as much as possible the consumption of refined carbohydrates and sugary products (with a high glycemic index), because they cause hyperglycemia and make the glucose level in the blood increases rapidly, causing the release of insulin and consequently the storage of glucose in the form of fat.

3. ...and salt

Consuming salt in excess causes fluid retention and, consequently, weight gain.

4. train in the morning

If you can, train in the morning. Maybe after a long day at work, you find any excuse not to do it.

5. Keep it real

Excess motivation is just as harmful as lack of motivation, because it can cause frustration, so that we decide to abandon our goals prematurely.

6. train the strength

Strength training causes your basal metabolism to increase. This means that when you rest you burn more calories.

7. Yogurt, make it Greek

Greek yogurt is rich in protein and proteins are slow to digest, this means that you will stay satisfied for longer. It also provides iodine, which is vital for the thyroid and since the thyroid is responsible for processing and storing fat; and contains vitamin D and calcium, which combat the effect of cortisol, the stress hormone, which causes you to accumulate fat in the abdominal area. Better if it is skimmed.

7. do cardio

Cardiovascular exercise is necessary to lose fat. To do this, you need to do it at an intensity of 60-70% of your maximum heart rate.

8. Better mixed training

However, the best results are produced by combining both forms of training: cardio and strength.

9. Do routines that include the whole body

Routines that include full-body exercises are best for burning fat.

10. make circuits

Circuit exercises have proven to be one of the best ways to burn fat.

11. Get rid of anxiety and stress

Anxiety causes you to eat more than necessary and stress causes you to not be able to follow a routine and healthy habits.

12. spend time

Therefore, instead of working, working and working, take time for yourself. Even if it is necessary to include it in your daily planning.

13. practice the burpee

Include the burpee in your exercise routine, as it promotes fat loss and helps tone up.

14. Eat fish (with Omega 3)

C.Eating fish will give you protein and also healthy fat. According to the British Journal of Nutrition, fish helps you burn more calories and makes you feel fuller.

15. Put little food on the plate

If you put a large amount of food on your plate, you will probably eat more. So avoid putting on a lot of food and consuming unnecessary calories.

16. control the calories

If you don't control what you eat, you're also more likely to overeat.

17. plan it out

If you don't plan your training and what you're going to eat, you won't see results.

18. exercise with a friend

Training with a friend will boost your motivation and adherence to training.

19. Fill the pantry with what you need

If going grocery shopping hungry is going to hurt you, so will having a pantry full of unhealthy foods.

20. Drink water

Water is necessary to stay well hydrated during training. You can drink it with lemon and thus you benefit from the vitamin C provided by this citrus.

21. Remove from your sight what you are not going to eat

Having the pantry of foods that you should not consume is bad for weight control, but so is having food in sight.

22. Start with a salad

Starting the meal with a salad will help you fill up sooner. The salad is a low-calorie dish.

23. Increase your NEAT

The NEAT is the physical activity that we carry out without the purpose of playing sports. For example, walking to work, climbing stairs, etc. If you want to lose weight, gain it.

24. Be aware of your diet and find out

Information is power. That's why articles like this one are so useful.

25. buy a heart rate monitor

If you want to know in what interval of the maximum heart rate you are moving, buy yourself a heart rate monitor.

26. Avoid light foods

Experts warn that light foods can contain as much or more salt or sugar than the products they are intended to replace.

27. Rest

To recover and function the body needs rest. So don't overtrain sleep between 6-8 hours a day.

28. have a clear goal

Your objective must be clear and also measurable. This will also allow you to see the results and will serve as feedback.

29. drink green tea

Green tea is a healthy alternative to coffee that boosts metabolism and is packed with antioxidants. This infusion contains ECGC antioxidant, which helps burn fat and prevents its formation.

30. eat protein

Proteins help repair and build muscle, and this accelerates the basal metabolism. So we burn more when we are at rest.

31. eat cayenne

The cayenne contains capsaicin, which accelerates the burning of fat in your body.

32. Eat pasta and brown rice

Pasta and brown rice are complex carbohydrates, and are therefore absorbed more slowly by the body. They leave you satiated longer and are high in fiber.

33. Eat vegetables and vegetables

They are low-calorie foods and are packed with vitamins and minerals.

34. eat more fruit

eat more fruit, precisely for the same objective as the previous point

35. eat 5 times a day

It is better to eat 5 times a day in moderate amounts than to binge eat 3 times a day. It keeps you satiated longer and the body burns more this way.

36. take apple cider vinegar

Acidic foods, such as apple cider vinegar, increase carbohydrate burning by up to 40%. Scientific studies show that specifically this vinegar this vinegar is ideal for burning fat.

37. Eat foods rich in fiber

Fiber is essential to regulate proper intestinal function and makes us feel full.

38. have oatmeal for breakfast

Having oatmeal for breakfast is a good option for breakfast. Oatmeal is a fiber-rich food that speeds up metabolism and is ideal for feeling full for longer. In addition, it is a cereal rich in proteins, minerals and antioxidants.

39. ...and with eggs

An investigation of Journal Nutrition Research showed that eggs for breakfast make us feel full up to three hours later and burn calories for the next 24 hours.

40. Beware of diets

Losing weight is a slow process and requires work. Miracle diets that promise quick results often cause a rebound effect later on.

41. Do yoga and pilates

Yoga and Pilates help stabilize the core, that is, the abdominal area.

42. Avoid soft drinks

Soft drinks are drinks with a high sugar content.

43. Moderate alcohol consumption

Alcohol is considered a food with zero nutritional value, but it does provide calories.

44. Take a day to not think about diet

To keep motivation high for the rest of the week, it's okay to go off the diet for a day.

45. Take control of your results

Measure your increase in strength, your resistance, your weight, etc. So you can see how you are improvising.

46. have breakfast

One of the most important meals of the day is breakfast.. Do not avoid it because it will affect you the rest of the day.

47. take nuts

Nuts contain a high fat content, but it is unsaturated fat, that is, healthy.

48. Know the quinoa

Quinoa is a cereal that contains high-quality protein, and is considered a complete source of amino acids. Helps build muscle and lose weight.

49. If you have a dog, take him for a walk.

Walking the dog is a good way to stay active and burn extra calories.

50. light dinner

A useful strategy to lose weight is to eat from more to less. Breakfast should be the heaviest meal and dinner the lightest.

Bibliographic references:

• Allison, David B.; Faith, Myles S. (1996). "Hypnosis as an adjunct to cognitive-behavioral psychotherapy for obesity: A meta-analytic reappraisal". Journal of Consulting and Clinical Psychology.
• Burden, S; Todd, C; Hill, J.; Lal, S (2012). Burden, Sorrell, ed. "Preoperative Nutrition Support in Patients Undergoing Gastrointestinal Surgery" (PDF). The Cochrane Database of Systematic Reviews.
• Harsha, D. W.; Bray, G. TO. (2008). "Weight Loss and Blood Pressure Control (Pro)". Hypertension.