The main goal for practicing regular physical exercise 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 harmful 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, weight maintenance, includes three types of variables: physical, nutritional and psychological.
And the research in this line of action speaks 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 occur a caloric imbalance must occur: calorie consumption must be less than its burning.
Regarding diet, it is necessary to understand that we live in an era in which many of the foods we consume go through different chemical processes and are sold in large quantities to maximize profitability. Therefore, it is necessary to educate ourselves on nutritional aspects not only to lose weight, but to feed ourselves appropriately. After all, we are talking about health, and weight loss should never be an obsession.
The key, therefore, is to combine correct nutrition with correct physical exercise And I say correct because it is possible to train and not see results, either because we stagnate and do not improve or simply because of misinformation about how to train to achieve the goals we set for ourselves. The reality is that we have to play sports if we want to lose weight and improve our health, because caloric imbalance should not occur by living in “fasting mode” or eating only salads.
Tips to burn fat and lose weight
This article is designed precisely for that reason, to avoid misinformation. In the following lines you can find 50 tips to lose weight and lose weight in a healthy way.
1. Don’t go to the supermarket to eat hungry
Scientific data shows that going to the supermarket on an empty stomach does you a disservice. Hunger will cause a “carving effect” or craving syndrome, so you will be more likely to buy foods with high doses of sugar
2. Reduce sugar consumption
You should avoid the consumption of refined carbohydrates as much as possible and sugary products (with a high glycemic index), because they cause hyperglycemia and cause the level of glucose in the blood to increase rapidly, which causes the release of insulin and, consequently, the storage of glucose in the form of fat.
3…and salt
Consuming excess salt 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 look for any excuse not to do it.
5. Be realistic
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 strength
Strength training causes your basal metabolism to increase. That is, when you rest you burn more calories.
7. Yogurt, let it be Greek
Greek yogurt is rich in protein and proteins are slow to digest, this means you will stay satisfied for longer. Likewise, it provides iodine, which is vital for the thyroid and since the thyroid is responsible for processing and storing fats; 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. Mixed training is better
However, the best results come from 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 been proven to be one of the best ways to burn fat.
11. Free yourself from 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.
So instead of working, working, 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.
14. Eat fish (with Omega 3)
cEating fish will provide you with protein and, in addition, 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 your 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 calories
If you don’t control what you eat, you are also more likely to overeat.
17. Plan it
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 improve your motivation and your adherence to training.
19. Fill the pantry with what you need
If 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 that this citrus provides.
21. Remove from your sight what you are not going to eat
Having foods in your pantry that you shouldn’t consume is bad for weight control, but so is having food in plain sight.
22. Start with a salad
Starting the meal with a salad will help you feel full sooner. The salad is a dish with low calorie content.
23. Increase your NEAT
NEAT is the physical activity that we do without the purpose of playing sports. For example, walking to work, climbing stairs, etc. If you want to lose weight, increase it.
24. Be aware of your diet and inform yourself
Information is power. That’s why articles like this are so useful.
25. Buy a heart rate monitor
If you want to know what maximum heart rate range you are moving in, buy a heart rate monitor.
26. Avoid light foods
Experts warn that light foods 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 objective
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 speeds up metabolism and is packed with antioxidants This infusion contains antioxidant ECGC, which helps burn fat and prevents its formation.
30. Eat protein
Proteins help repair and build muscle, and this accelerates basal metabolism. So we burn more when we are at rest.
31. Eat cayenne
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 therefore the body absorbs them more slowly. They leave you feeling full longer and are high in fiber.
They are foods with low calorie content and are full of 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 quantities than to eat 3 times and binge. 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 this vinegar, specifically, 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 satiated.
38. Eat oatmeal for breakfast
Having oatmeal for breakfast is a good option for breakfast Oatmeal is a fiber-rich food that accelerates metabolism and is ideal for feeling fuller 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. Be careful with diets
Losing weight is a slow process and requires work. Miracle diets that promise quick results usually cause a rebound effect later.
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 high sugar content.
43. Moderate alcohol consumption
Alcohol is considered a food with zero nutritional value, but it provides calories.
44. Take a day to not think about diet
To keep your motivation high for the rest of the week, it’s okay to go off the diet for a day.
45. Keep track of your results
Measure your increase in strength, your resistance, your weight, etc. This way you can see how you are improvising.
46. Eat breakfast
One of the most important meals of the day is breakfast Don’t avoid it because it will affect you for the rest of the day.
47. Eat nuts
Nuts contain a high fat content, but it is unsaturated fat, that is, healthy.
48. Get to know quinoa
Quinoa is a cereal that contains high-quality proteins, and is considered a complete source of amino acids. Helps build muscle and lose weight.
49. If you have a dog, take it for a walk
Walking the dog is a good way to stay active and burn extra calories.
50. Light dinner
A useful strategy for losing weight is to eat more to less Breakfast should be the strongest meal and dinner the lightest.
I’m Emily Williams Jones, a psychologist specializing in mental health with a focus on cognitive-behavioral therapy (CBT) and mindfulness. With a Ph.D. in psychology, my career has spanned research, clinical practice and private counseling. I’m dedicated to helping individuals overcome anxiety, depression and trauma by offering a personalized, evidence-based approach that combines the latest research with compassionate care.
