How to lose weight: 14 tips to lose weight healthy

Losing weight is not the most difficult task in the world, but anyone who has gone through a weight loss process knows: it requires dedication, patience and perseverance. But it’s definitely worth it!

The person who decides that he wants to lose weight, whether for an aesthetic issue or a health concern, should, first of all, seek the help of a nutritionist who can guide him in this process. You should also keep in mind that “crazy diets” and/or extreme diets, which promise almost instantaneous results, are harmful and will hardly offer effective and definitive weight loss.

As most people already know, losing weight is no secret: it is the result of a good diet combined with the regular practice of physical activities.

However, some guidelines are important and can help in this process! Check out the tips below:

1. Follow a healthy diet

The first orientation could not be otherwise. No one will lose weight in a healthy and definitive way if they don’t follow a balanced diet.

Carina Amorim de Sá, nutritionist at Academia Contours, explains that foods rich in soluble and insoluble fiber – present in 100% wholegrain breads, brown rice, quinoa, flaxseed, chia in grains, oats, vegetables such as lettuce, cabbage, endive, etc. – cannot be missing from the menu of those who are looking to lose weight. “Because, in addition to being more nutritious, they will facilitate the functioning of the intestine and increase satiety, leading to a reduction in caloric consumption”, she says.

In no way can fruits, vegetables and vegetables be lacking in the diet, because, emphasizes the nutritionist, these are the best sources of vitamins, minerals and antioxidants, important to keep the metabolism active, increase energy production and facilitate weight loss. .

“Good protein sources, such as chicken, eggs and fish, are important for the maintenance of muscle mass and to provide greater satiety, avoiding high caloric consumption”, adds Carina.

2. Eat every three hours

Carina de Sá highlights that eating every three hours keeps the metabolism active. “In other words, the body avoids ‘saving’ calories to carry out its daily activities, as it understands that food will always arrive for energy production”, she says.

The nutritionist explains that this is interesting because, even when the person “extrapolates” in calories, on the “free” days of the diet, the body, as it has an active metabolism, will find it easier to spend the extra calories consumed.

In addition, adds Carina, if you fast for more than three hours, the body releases a hormone called cortisol, which causes an increase in abdominal fat and a breakdown of muscle mass. “This is very bad, because it slows down the metabolism and makes it difficult to lose weight”, he points out.

3. Never forget to eat

Some people find it difficult to follow the advice to eat every three hours, either because they end up forgetting, for lack of time or even because they don’t feel hungry in this relatively short period.

However, there are no escapes! Those who still don’t have the habit of eating every three hours and want to lose weight in a healthy way, should create this habit.

“One should think of food as medicine, ‘eat to lose weight’, that’s the idea. So, put notices on your cell phone or in your diary so you don’t forget to eat”, guides Carina de Sá.

“Even if a person starts out eating very little, the body adapts and starts feeling hungry at the established times. And so, the metabolism accelerates and, from then on, it will be difficult to go without eating every three hours”, adds the nutritionist.

4. Drink plenty of water

Carina de Sá highlights that water is essential for energy production: it helps transform food into energy, helps transport these nutrients and oxygen to the cells. “It’s detoxifying, as well as preventing bloating, fluid retention, migraines and fatigue,” she explains.

The nutritionist guides the person to start and end the day already drinking a glass of water. “Throughout the day, if necessary, also put reminders on your cell phone every hour with the warning to drink water. Keep a 500ml or 1.5l bottle of water as close to the workplace as possible, and whenever you pass a drinking fountain, fill and drink a glass of water,” she suggests.

“Heads up! Don’t wait for thirst to arrive to drink water. It is already a sign of dehydration, that is, your body is already suffering from a lack of water”, adds the professional.

5. Avoid foods with a high glycemic index and low in nutrients

Following a healthy diet also suggests “running away” from some foods. “It is necessary to avoid those that have a high glycemic index and are poor in nutrients, such as refined foods: white rice, white bread, sweets and sugars in general”, says Carina de Sá.

6. Avoid processed foods, fried foods and sausages

Nutritionist Carina highlights that it is also important to avoid processed foods, such as ice cream, noodles, stuffed cookies, cakes, margarine and milk chocolate. “They are high in saturated fats and have virtually no nutrients,” she says.

The person who wants to lose weight also needs to stay away from fried foods, yellow cheeses, sausages (such as ham) and excess salt.

7. Avoid industrialized juices and soft drinks

Regarding drinks, highlights Carina de Sá, it is necessary to avoid industrialized box juices as much as possible – as these are very rich in sugar –, in addition to avoiding soft drinks.

8. Avoid or reduce the consumption of alcoholic beverages

Many people have the habit of drinking beer (or other alcoholic beverage) on the weekend, which can certainly get in the way of the diet.

“In that case, stipulate a fixed amount of your favorite beverage, per weekend, and commit to not exceeding your goal. Of course, it should be less than the usual amount. So, every weekend, reduce a little until you adapt to drinking less”, guides Carina de Sá.

The nutritionist highlights that it is important to avoid the complete and radical restriction of the drink in question. “Another important guideline is, for every glass of alcoholic beverage, consume a glass of water. That way you drink less and still avoid dehydration,” she adds.

9. Choose appropriate physical activities

There’s no way to escape: those who want to lose weight also need to exercise! “It even seems like a simple equation to solve: if we think about eating less caloric foods (fats and processed foods) and giving preference to less caloric meals (fiber and lean meat), and we increase caloric expenditure, with pleasurable activities, weight loss is right. But the key to healthy weight loss lies in a good diet combined with monitored physical activity and, mainly, focused on the female body”, emphasize Fabíola Dias and Flávia Freitas, professors at Academia Contours.

Also according to the professionals, the circuit classes in specialized gyms for women, along with classes that mix fighting movements (boxing, Karate and others), have a high caloric expenditure. “For example, the well-designed circuit has an energy expenditure of 665 calories per hour, if done three times a week. And, in fighting classes, such as Body Combat, the loss is 495 to 700 calories per hour”, explain Fabíola and Flávia.

“To have an idea of ​​comparison, in the race, if there is terrain variation and route instability, the caloric loss is, at most, 600 calories per hour, if an average speed of 9 km/h is maintained”, he adds. the teachers.

10. Set aside at least 30 minutes to practice physical activities

Nowadays, with the rush of everyday life, many people complain that they have little time to exercise. However, to lose weight in a healthy way, it is essential to maintain regular physical activity.

“If the person manages to maintain the activity for 30 minutes, 3 times a week, for example, the results will be surprising”, highlight professors Fabíola and Flávia.

11. If you prefer, walk

Some people just don’t like going to the gym. However, there is still no excuse for them to stop exercising.

“Walking is an excellent aerobic activity”, emphasize Flávia and Fabíola. “In this case, it is necessary to maintain the regularity of walking 3 times a week, for 30 minutes”, add the teachers.

12. Don’t forget pre- and post-workout nutrition

Carina de Sá explains that a diet rich in nutrients in the pre-workout enhances the execution of the exercise, without leaving the person fatigued during training, in addition to avoiding muscle catabolism. “That way you don’t lose your lean mass, which is the most active in terms of energy expenditure”, she highlights.

In post-workout, explains nutritionist Carina, food is important to ensure good muscle recovery, that is, the replacement of glycogen for the muscles, and prevent its degradation again. “In addition to nutrients such as vitamins, minerals and antioxidants, they are also important for maintaining good energy production by the body and mitigating the inflammatory processes generated by physical activity,” she says.

13. Stay away from stress

Another factor that influences the functioning of your body and that can contribute to weight loss is stress. Taking care of your mental health can help you have more energy to eat healthy and exercise. Plus, you can look for activities that provide both: a peaceful, healthy mind and an active body. Some good options are yoga, pilates and running.

14. Focus on the benefits of weight loss

As already mentioned, a weight loss diet requires dedication and focus. If, during the process, for one reason or another, you feel like giving up, push all negative thinking away!

Focus on all the benefits that weight loss will provide: in addition to improving your self-esteem, weight loss will bring you more health and well-being, as it will bring your blood pressure under control and significantly reduce the risks of diabetes, stroke and cardiovascular disease.

Anyway, there is no shortage of good reasons for you to adhere to a healthy diet! And now you already have great tips for that. But, don’t forget to start looking for professionals who can help you in this process!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.