How to lose weight: a complete guide with 16 trusted tips

When it comes to nutrition and, more specifically, losing weight, all news is welcome! But the problem is that not everything you hear/read out there has proof.

You may have heard, for example, about different types of diets that promise significant weight loss in a few days; about various foods that help in the weight loss process etc. But, after all, what to take into account?

Far from the “fad diets” and “advice” that are passed by word of mouth among lay people on the subject, there are, yes, some guidelines (scientifically proven and recognized by professionals in the area) that can help a person lose weight. That’s what you can see in the list below.

1. Drink water

One study found that drinking water can increase metabolism by 24% to 30%, helping a person burn calories.

Functional nutritionist Helouse Odebrecht explains that water participates in many metabolic pathways associated with the weight loss process. “Among them, we can mention the promotion of oxygen for energy generation and lipolysis (fat burning)”, she says.

“Often the body is asking for water and the individual confuses this sensation with hunger or the desire to eat. In this situation, the lack of a hydration schedule throughout the day can interfere with the slimming process,” he adds.

Helouse also explains that water also helps to eliminate toxins through urine. “A dehydrated body tends to concentrate this urine and not eliminate toxins, thus being a factor that can stimulate the body to accumulate more body fat”, he says.

Some standardized calculations can help the individual to know the amount of daily water needed. “One of them is the calculation of 35 ml of water per kg of weight per day, being adjustable for those who are very overweight”, explains the nutritionist.

Heluse reinforces that drinking water throughout the day is very important. But specific times or strategies are not scientifically elucidated yet. “That is, drinking water half an hour before meals, for example, can be a good hydration practice, but there is no specific reason for this. We understand that water can stimulate absorptive processes and improve the ability of food to digest. So, in this case, this practice can be very beneficial to aid in the digestibility of food”, he highlights.

2. Eat eggs in the morning

A study has shown that eating eggs for breakfast causes greater satiety, significantly reducing the intake of other foods throughout the day – which consequently helps with weight loss.

Helouse highlights that the egg is a very complete food, rich in vitamins, minerals, an excellent source of amino acids (protein) and good fats. “It is already considered a superfood and studies associate the consumption of eggs (with yolks) with the improvement of good cholesterol, HDL, in the treatment of obesity or weight loss process, as it is an excellent source of protein and ensures satiety”, he says. .

The yolk, previously in the history of Nutrition, was considered a villain of healthy diets. “Today, after a series of scientific investigations, it is considered very important for being an excellent source of vitamin E, an antioxidant, also very important in general nutrition and in the weight loss process”, says the nutritionist.

According to Helouse, for breakfast, eggs add protein earlier in the day. “Or they replace other sources of protein that are sometimes not so good, such as sausages (ham, turkey breast) – rich in preservatives, colorings and other chemical additives, also associated with overweight and obesity”, he says.

However, warns the nutritionist, the preparation of the egg has to be healthy. “They should be cooked, scrambled without fat, grilled, poached, without using fried foods. Spicing it up with natural seasonings like oregano, parsley, chives, pepper, turmeric is also super welcome,” she explains.

3. Drink coffee

Several studies point out that coffee consumption contributes to weight loss. “This is because the caffeine present in the drink causes it to have a thermogenic action, increasing caloric expenditure. In addition, the substance also contributes to the burning of fat”, explains Helouse.

The recommended use of coffee, according to the nutritionist, is 3 to 4 cups of 50 ml per day. “It is important to point out that this action can be harmed if the coffee is consumed with sugar”, she warns.

4. Drink green tea

Currently, several studies have evaluated the fact that green tea can help a person to lose weight.

Helouse highlights that tea is a widely used beverage, second only to water as the most consumed beverage in the world. “Green tea, the most studied of teas, is rich in polyphenols, mainly catechins. Among a variety of beneficial health effects attributed to green tea consumption, great attention has been focused on its effect on reducing body fat,” he says.

Also according to the nutritionist, epigallocatechin gallate is the main bioactive compound present in green tea and its anti-obesity effects are being investigated. “Such effects are associated with several biochemical and physiological mechanisms. Among them, we can highlight the stimulation of lipid metabolism by the combination of the ingestion of catechins and the practice of regular physical exercises”, she says.

“Despite the promising effect of green tea and its bioactive compounds in the treatment of obesity, studies still need to go further”, says Helouse.

5. Consume coconut oil

Helouse explains that coconut oil is a short-chain saturated fat, which is used by the cells of the intestine and does not follow the same path as saturated fats of animal origin. “Therefore, it is not considered harmful to health”, he says.

Studies on its consumption and weight loss are not conclusive, according to the nutritionist. “However, understanding that it is a fat, consumed in ideal amounts, can also work on satiety and decrease compulsion”, she says.

Its antifungal benefit, adds Helouse, is well presented in studies, being a very interesting ally in the treatment of candida.

The nutritionist highlights that coconut oil can be used in preparations such as cakes, pies, breads, on top of fruits or even in capsules. “The recommendation from studies is about 2 tablespoons a day for benefits,” she says.

6. Reduce consumption of refined carbohydrates

These types of carbohydrates are considered to be high glycemic products. “That is, they have the ability to quickly increase glucose (sugar) in the blood and, thus, increase the production of insulin – which is an anabolic hormone, which in this situation tends to store fat”, explains Helouse.

“Not forgetting that these foods are usually associated with others and become highly caloric and non-nutritious foods, since they were refined and lost, in the process, many nutrients”, adds the nutritionist.

A study pointed out that the rapid absorption of glucose after the consumption of meals with a high glycemic index (such as refined carbohydrates) induces, a few hours later, hunger, the desire to eat and, consequently, an increase in food intake. .

7. Ingest fiber

Helouse explains that fibers help to lose weight, in the first place, because they promote a feeling of satiety due to their power to expand within the body, always when in contact with water or liquids.

“In addition to this function, fibers act as a stimulus for good intestinal functioning, causing toxins, by-products of diet and metabolism to be eliminated through the feces. A stalled intestine allows the absorption of these toxins and hormones that are associated with weight gain by changing metabolism and also associated with an increased risk of diseases such as bowel cancer and breast cancer, among others “, explains the nutritionist.

Thus, guides Helouse, ingesting fiber is important not only in the weight loss process, but also in the treatment of various diseases such as diabetes, increased cholesterol and triglycerides and hypertension.

8. Eat fruits and vegetables

This food group, explains Helouse, offers very important nutrients – which are vitamins, minerals and fiber. “Many of these nutrients act directly on the formation of enzymes and hormones linked to the process of weight loss or weight maintenance”, she says.

Because they are rich in fiber and a good amount of water, these foods also help in the process of compulsion and satiety. “They are still low-calorie and nutritious foods”, adds the nutritionist.

9. Eat on smaller plates

A study pointed out that, using smaller plates and cutlery, a person tends to eat less.

10. Chew slowly

Some studies show that chewing more slowly can help a person eat less and increase the production of hormones linked to weight loss.

Helouse highlights that this measure is important, not only for those who want to lose weight, but for everyone. “Chewing is very important for you to preserve good digestion and complete absorption of nutrients, since in the mouth we have already started the digestion of some nutrients. Wrapping the food in saliva also aids in the sterilization of this food,” she says.

“In the weight loss process, chewing works with the satiety axis, which reflects information to the brain, thus reducing compulsion and extra consumption of food”, he highlights.

11. Do not drink sugar-sweetened beverages

A study points out that drinks are contributing significantly to the increase in calorie consumption of a diet.

The attention, in this case, is for soft drinks, industrialized fruit juices or even natural fruit juice (but sweetened with sugar).

12. Use Whey Protein

A study showed that replacing part of the calories with Whey Protein (whey protein) can help with weight loss and increase lean muscle mass.

It is worth mentioning, however, that the consumption of Whey must always be guided by a nutritionist or doctor so that it can offer, in fact, good results.

13. Sleep well

A lot of people don’t believe it, but sleeping well is as important as practicing physical activities and eating in a balanced way.

Studies show that lack of adequate sleep is one of the biggest risk factors for obesity.

14. Doing weight training

To avoid losing muscle mass during a weight loss process, it is very important to do weight training. In addition, studies show that weight lifting helps keep metabolism active, significantly aiding weight loss.

15. Do aerobic exercises

Aerobic exercises are an excellent way to burn calories and improve a person’s physical and mental health. They are particularly effective in losing visceral fat, according to one study.

16. Not dieting, eating healthy

One of the problems with sticking to “diets” is that they almost never work in the long run. Many people who resort to major dietary restrictions…