Weight loss is the desire of the majority of the population. Some because they are overweight and others because they want to live longer and better. The approach to weight loss is not the same in one case and in another because if you suffer from obesity, it is recommended professional help from a good nutritionist. But if what you want is to lose some kilos forever and not get fat again, the best way is a change of habits.
Here are 15 tips to start losing weight now. And in the end, you will find some fun facts about the consequences of losing weight. Do not miss it!
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If a diet promises miracles, he distrusts. You become slim but return to fatten. The only magic formula to lose weight is to consume and spend. Ie eat healthy and burn calories through exercise.
Ask yourself: Are you making mistakes in your diet ?. Weight gain does not always have to watch what we eat, but how and when we do, or even with meals skipped.
Breakfast need for energy and perform at work. Eat a complex carbohydrate. The segregation of insulin will be slower and you will feel satiated longer. You only need 10 minutes to prepare a healthy breakfast.
You must make breakfast, lunch and dinner and two snacks. Thus the levels of glucose and insulin is constant, there will be peaks and not have that feeling of voracious appetite that makes you assault the pantry.
500 calories will be enough, according to the Guide to Healthy Eating SEMFYC. To go to bed, digestion is much slower and energy expenditure. If your metabolism too dinners turn it into fat.
Sleep deprivation, bad and waking can alter metabolism. It has been found that the poor quality of sleep increases levels of cortisol (hormone involved in stress response) also decreases the ability to process glucose, and increases appetite. Try to sleep 7 to 8 hours.
A study conducted by Ohio State University found that stress women fat because it slows down your metabolism. In fact, women who participated in their research and were under stress burn 104 calories less than those without. This could become 11 pounds (5 kg) every year!
A study published in the American Journal of Clinical Nutrition, conducted by experts from Stanford University found that any type of diet reduces to 750 calories a day and are usually high in fiber and low in saturated fats. Therefore, we must reduce to lose weight. According to the Mayo Clinic, one pound of weight equals 3,500 calories. If you want to lose 1 pound a week you will reduce 500 calories every day (500 x 7 = 3,500). You can help programs for counting calories or apps that help you eat healthy.
Our body needs to burn energy that food retains so that it does not become fat and not get fat. What is the only way to do it? Activity. It does not matter if you are walking at a good pace, if you practice swimming, if you decide to walk up and down the stairs of your house. The important thing is that you stay active at least 45 minutes every day. Look what exercises burn more calories.
A study published in the American Journal of Epidemiology indicates that if you are a woman and you see more than three hours television have a 13% higher risk of depression and hinder your weight loss goal. Many people who are obese feel guilty and are in a vicious circle that it is very difficult to break: feel bad about your body, limited social life, stay at home, feel bad for not being able to share feelings and pay it with the food. In this way, more calories added that do not burn and are increasing their weight.