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To lose weight and lose belly, changing habits and lifestyle can be quite effective, and can help you lose up to 2 kg per week depending on the initial weight. However, for this to happen it is important that the strategies adopted are followed daily.
In addition, if the person is in a weight loss process, it is advisable not to stand on the scale every day to check if they have gained weight or lost weight, as this generates anxiety and can interfere with the process. The ideal is to weigh only once a week, always at the same time and take into account if you are in the menstrual period, in the case of women, because this week it is normal to be a little more swollen, which reflects on the scale.
1. Eat slowly and respect your body's satiety
Eating slowly allows a full stomach to tell the brain that it has received enough food. This signal occurs before the stomach is completely full, and should be interpreted as the body warning that it no longer needs more food at the moment. However, those who have a habit of eating fast do not notice this sign of satiety, in addition to reducing the time of contact with food and the pleasure of enjoying the meal better. Learn now to have a diet plan⏩ click here
2. Drink more water during the day
You should drink plenty of fluids between meals, as this will help to decrease hunger and fluid retention because the more water you drink, the more urine your body produces, and with its elimination the toxins that impair weight loss also leave.
What you can drink: water, coconut water, natural juices without added sugar (packaged juices are not used), unsweetened teas;
What you can't drink: soft drinks, canned or powdered juices, chocolate and alcoholic beverages.
The recommended amount of water required varies between 1.5 and 3 liters per day. If you have difficulty drinking water
3. Do some physical exercise
The type of exercise is not the most important, but the regularity of the practice, which should be done at least 3 times a week. In addition, some activities and daily choices can make all the difference, so try:
Climbing stairs instead of using the elevator;
Go down one spot before work or school and walk the rest of the route;
Go out for a 10 min stroll after lunch;
Take the dog for a walk at night.
Contrary to what most people believe, every type of exercise helps you lose weight, not just aerobics like walking, cycling and running. Weight training also helps you lose weight and also has the advantage of increasing muscle mass, which improves metabolism.
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4. Eat everything, but little
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The body needs all the nutrients and diets that completely prohibit carbohydrates cause the weight to increase again shortly thereafter. So, the best tips are:
Avoid the consumption of simple sugar in the daily routine, drinking coffee, milk, yoghurts, teas and juices without sugar;
Add 1 dessert spoon of seeds to juices and yogurts, such as flaxseed, sesame and chia;
Eat 5 chestnuts or 10 peanuts a day;
Choose only one carbohydrate source per meal, preferably from natural foods: fruits, potatoes, brown rice, beans, lentils, corn and peas;
Eat raw salad before lunch and dinner;
Add 1 tablespoon of extra virgin olive oil for lunch and dinner;
Avoid eating after being satiated;
Avoid eating out of desire or emotions such as anxiety and sadness.
Even in small amounts during the day, fruits and vegetables provide a lot of fiber and vitamins and, therefore, it is a source of health and helps to lose weight and lose belly.
5. Write down everything you eat
5. Write down everything you eat
Writing down everything you eat throughout the day is also a good strategy for losing weight, because this way the person can be more aware of what they eat and, in this way, can identify errors and where to improve, being able to change their eating habits to lose weight. , if that is the wish, and have a healthier life. Having our diet plan you will not need to make this effort, because everything will already be noted.
It is recommended that the registration be done daily and after each meal, as it is easier to remember what was consumed. In the food diary it is important to indicate the type of meal, whether lunch, breakfast, snack or dinner, the time of the meal, the food consumed and the quantity, where the meal happened and if you were doing something at the time. In addition, you should register with whom the meal was made and what the mood was at that moment. This registration must be done for 3 to 7 days, so that it is possible to have a better idea of what the eating habits are.
After registration, it is important to analyze all food choices together with a nutritionist, because in this way it is possible to identify errors and establish strategies for achieving the desired goal. In addition, the nutritionist indicates the best foods so that the person does not have nutritional deficiencies and is able to lose weight in a healthy way.
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