Reducing measures and losing weight is a task that requires care. The ideal is to escape extreme diets and learn how to lose weight fast and healthy, always respecting the limits of your body. We talked to nutritionists Aline Campanelli (CRN8 – 6997), Bruna Amério (CRN8 – 9285) and Renata Gayer (CRN8 – 5303), who gave us incredible tips. Check the article!
1. Drink water
Bruna Amério says that most people do not drink the amount of water necessary for the proper functioning of the body. As water has no calories, ingesting more of the liquid throughout the day contributes to weight loss. The tip was also highlighted by nutritionists Aline and Renata as essential for healthy weight loss.
2. Organize your meals
In the words of nutritionist Aline: “Organizing meals, knowing exactly what you’re going to eat, when you’re going to eat it and how much you’re going to eat at each meal makes you avoid resorting to the famous fast-foods and junk food throughout the day.”
3. Prefer natural foods
Both nutritionists highlighted the importance of preferring natural foods and leaving industrialized foods aside. These are high in sodium, sugars and other components that contribute to bloating. On the other hand, real food is beneficial for the body and aids in fast and healthy weight loss.
4. Reduce the amount and don’t exclude the food
High-calorie foods can be dietary villains, but they shouldn’t be cut out completely. For nutritionist Bruna, you should reduce the amount and improve your relationship with food, so you don’t get discouraged or give up losing weight.
5. Drink green tea
Aline talked about including teas in her diet, especially green tea: “Green tea activates metabolism and helps in burning fat. It also makes you feel less hungry and less craving sweets.” Nutritionist Renata also recommends including other teas and drinking at least two cups a day.
6. Watch your drinks
For Aline, drinks can be the great villains of weight loss, so the ideal is to opt for sugar-free or unsweetened options. This tip is even more important when starting the day, so drink unsweetened water or tea.
7. Eat without distractions around
A bad habit we have is eating with the television on or with our cell phone in our hands. For Bruna, when you sit at the table without distractions, you focus on your food and pay more attention to what you put on your plate, in addition to encouraging yourself to eat more calmly.
8. Include cinnamon in meals
Known to be a thermogenic food, cinnamon can help with rapid weight loss. Nutritionist Aline explains: “Cinnamon can help reduce the amount of sugar circulating in the blood. Always remember: too much blood sugar turns into fat storage and that’s exactly what we don’t want, right?”
9. Keep a food routine
Nutritionist Bruna says that it is challenging to maintain a food routine, but it is necessary to achieve your goal. She also points out: “When we go a long time without eating, the possibility of consuming more food than we need is greater.”
10. Invest in protein
Proteins are allies in the process of rapid weight loss. For nutritionist Aline: “Adding a portion of protein to every meal will help you burn more calories naturally, keep your muscles healthy without having to spend hours exercising.”
11. Eat beans
The recommendation to include the grain in the diet came from nutritionist Aline. She says: “Beans are a precious friend in weight loss. In addition to being rich in fibers that increase satiety, it has a large amount of magnesium and potassium, which are essential minerals for maintaining health.”
12. Reduce the consumption of sugar and refined flours
Both Renata and Aline talked about sugar and refined flours, noting that they raise the amount of sugar in the blood. Both recommend gradually reducing consumption and replacing it with healthier foods, such as flour and whole-grain breads.
13. Combine food with physical activity
Nutritionist Renata also brought up the issue of uniting dietary changes with the practice of physical activities. The ideal is to start with something you enjoy and not do anything out of obligation. Even yoga and meditation are recommended to reduce binge eating and cravings for sweets.
With these tips to lose weight fast and healthy, you’ve realized that changing habits is one of the most important steps to achieve your goal. In addition, you saw that combining physical activity is essential, so also check out our list of exercises to do at home!
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.
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