Healthy weight loss: 7 tips to lose weight and not gain more weight! – GOOD SHAPE

The secret formula for lose weightr healthy everyone seems to know: you need to bet on a balanced diet + physical activity. However, why is it that even adopting healthy habits, some people cannot lose weight – or even manage to, but gain weight again months later?

First, you have to understand that each body is unique and reacts differently to the stimuli we give it. Also, many people forget that restricting calories and sweating a lot in the academy are often not enough if you want to shed a few pounds in a healthy way and not suffer from concertina effect. Therefore, specialist in nutrology and cognitive therapy Mariela Silveira, medical director of the Kurotelgives you seven tips to lose weight in a healthy way and keep it off for the rest of the year:

1 – Green I want you

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“First, instead of talking about eating less, let’s start by eating more… Greens, of course”, jokes the doctor. Green leaves they should be ingested preferably in two or three moments of the day. And the options go far beyond lettuce: ora-pro-nóbis, arugula, sorrel, radite and dandelion are also part of the list and can (or rather, should) be included in the menu.

To increase the feeling of satiety during meals, it is recommended that you eat the greens as a salad before the main course (lunch or dinner). “A portion may also appear in the green juice. And for those who want to challenge themselves even more, why not add a fresh salad to the breakfast?” says Mariela.

Check out a salad recipe here.

2 – Grains

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Add grains in food is an excellent way to increase satiety, lower the glycemic index of food, improve the intestine and reduce weight. “If there are no contraindications, eating 1 to 2 tablespoons of seeds a day — especially at lunch and dinner — can facilitate the weight loss process. Plan to have golden or brown flaxseeds, chia, sesame, sunflower seeds, pumpkin seeds, among others in your pantry,” she advises.

Adding chia to your diet has been shown to be especially important for reducing your waistline. According to a Tufts University study, people who ate three or more servings of whole grains a day had a 10% greater reduction in belly fat than those who ate less than half a serving a day.

Check out a recipe with chia here!

3 – Cool fit drink

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According to Mariela, it is necessary to abandon empty drinks. “Forget high-calorie drinks like refrigerator or industrialized nectar (mistaken for juice)”. If you want to lose weight, prefer to eat the fruit instead of drinking its juice.

As far as alcohol is concerned, if you can’t stay away from it, alternate your consumption with water or kombucha. “And take probiotic drinks like kefir. They help with bowel function and satiety.” If you drink, on average, a can of soda a day, removing this drink could make you reduce about 6 kilos a year.

4 – Sleep better

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Adequate sleep helps regulate hormones and neurotransmitters related to hunger. “Studies show that sleeping properly (not having sleep deprivation or disorders) causes the reduced weight when a person is submitted to a diet, mostly due to burning fatty acids”, says the doctor. That is, those who sleep better, burn more fat.

5 – Do bodybuilding

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To do aerobic exercises it is valid to ensure heart and lung conditioning, in addition to improving the preservation of telomeres (which are linked to longevity).

However, when we talk about weight loss, the key is the bodybuilding. “Muscle has a fundamental endocrine role that acts in the regulation of hormones such as GH, cortisol and insulin. After bodybuilding, the metabolism is activated for much longer than when doing a walk, for example”, Mariela explains. That way, caloric spending is greater and so is slimming. “Bodybuilding is essential to be part of the life of those who want to lose weight. Take advantage of the free time to use the screen less and move more!”

6 – Less sugar!

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The less refined carbohydrates, better! Do not go out avoiding fruits and vegetables, but all forms of sugar without or with little fiber. “Cutting out sugar, white pasta, refined cereal bars, cookies or crackers is absolutely useful and important. The lower the blood sugar level, the lower the insulin. Which, in turn, generates a smaller deposit of fat.”

7 – Your Zen diet

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A fad diet it might even be wrong for you, but your individual need never. “The concept of biochemical individuality is one that understands that each person has their own genetic and environmental constitution. If we have different amounts of enzymes, as well as a different composition of the intestinal microbiota (set of bacteria that inhabit our intestines and that change the way we receive food), it is easy to see that each one will do better with a specific diet”, says Mariela .

Therefore, having medical and nutritional support to help customize the menu is very important. But while that doesn’t happen, there’s something you can take care of right away: the mindful eating. “Eat calmly, attentively and consciously. Realize how hungry, body sensations and well being are. This is one of the most important measures to lose weight. And, even better, maintain a healthy weight,” says the doctor.