10 tips to lose weight in a healthy way

 10 tips to lose weight in a healthy way

10 tips to lose weight in a healthy way
weight loss tips


January is the month of "good resolutions." Having a good purpose in mind is one of those inertias that, oddly enough, serve to stop and think about our priorities. The calendar makes us stop and think "what do I want to change?" And many patients come to the nutritionists' consultations who have thought that their priority this year is to lose weight. It's great to see people who stop searching for a "miracle diet" on Google and decide to put themselves in the hands of a qualified professional. We really celebrate it.


And taking advantage of this objective of many, that of reaching a healthy weight, we want to dedicate this month of January to creating content that will help you achieve it. Hundreds, thousands of advice tailored to patients are given in consultations. But if we had to highlight 10 tips, they would surely be the ones that the dietitian-nutritionist of Alimmenta Adriana Oroz summarizes so well:


1. Set a clear and realistic goal

Set yourself a realistic and easy-to-achieve goal. How? Looking for a method that allows you to lose weight and then maintain it without compromising your health. What is the best method that I propose? Change your habits and learn to eat in a healthier way, adopt a healthier diet or lifestyle to your situation or personal life. Seeing it from this perspective will help you feel more motivated, to carry it better and not to overwhelm yourself so much by how many kilos you should lose per week, since what you have to improve is your behavior when it comes to eating.


2. DON'T be obsessed with weight

"The best scale is clothes." You must assess your evolution with more objective data such as clothes, the one that fits you best, the one that you can get pants that did not fit before, feel more deflated and light. The weight value varies a lot depending on when you weigh yourself, the conditions, the amount of water you have drunk, the food you have consumed, the regularity of your intestinal transit, the hormonal cycle you are in, and even the stress level you currently have. You can have weight control, to see evolution, but it is not daily or the only parameter to take into account.


3. Distribute your intake in several doses throughout the day.

The mistake people tend to make is to think that the fewer calories you eat, the better. Stopping breakfast or going to bed without dinner does not help, on the contrary, it may be taking you away from your goal without realizing it. Since if we go many hours without eating, anxiety or voracious hunger may appear that predisposes us to consume unhealthy foods that cause a spike in glucose in our blood, with which we will be hungry again in a short time; and on the other hand, the body interprets this situation as a fast and can favor the adaptation of the body to saving energy. The recommended number of intakes per day will vary depending on our schedule, customs, and lifestyle, but the recommendation to lose weight is to eat more than three meals a day. Breakfast, lunch, and dinner can be completed with a mid-morning snack or a healthy snack. It is also not worth skipping meals to “compensate for excesses” since we predispose the body to the situation discussed and we do not favor the acquisition of good habits.


4. Learn to say NO and identify possible SABOTEADORES.


The saboteur is that part of you that weakens you by making excuses for not doing something you want or have to do. You have to learn to say NO but you also have to learn to eat by your own decision, with knowledge of the facts and not by inertia, not because the situation leads you to it, or because the environment encourages you to do so. You have to learn to make the decision that most appeals to YOU, the option that best suits your goal or your situation.


5. Include physical exercise in your daily routine.

DO NOT exercise as a compensatory method for a poor diet, if so, it will end up taking its toll. Physical exercise alone does NOT help you lose weight if you still eat more calories than you expend. Regular physical exercise will help you lose body fat, prevent your body from adapting to the pattern, and above all improve your fitness and health since exercise also generates endorphins and provides well-being. Find a sport that you like, that you enjoy and that does not require effort to introduce it into your daily routine.


6. Plan your meals.

Make weekly planning of your meals and based on it, make the shopping list. If the purchase is not planned, it is very likely that you will end up eating or snacking on anything that affects the quality of your diet and makes it difficult to lose weight. The presence of unhealthy foods in the home increases the chance of failure, which is arguably a determining factor of short-term and long-term success. Go ahead and try new things! It is not only the frequency of consumption of different foods that makes the variety and difference in your daily diet but the way you eat and present them. This will allow you to enjoy more of the change you are making.


7. Use the plate method

When planning your lunches and dinners, I advise you to keep in mind the plate method that will help you ensure that they are balanced, varied and to limit quantities. Always give preference, with half of your plate, to both raw and cooked vegetables. With salads, the amount eaten is usually not enough, so you should also not forget to also consume vegetables. A quarter of a plate should be protein in the form of eggs, meat, fish, seafood, vegetable protein, or legumes, and the other quarter of a plate should be composed of carbohydrates such as pasta, rice, potato, or bread. The dessert can be a piece of fruit or a dairy dessert.


8. Prioritize the consumption of water over other types of drinks

It is the main component of our bodies. Maintaining a good state of hydration is very important and it is recommended to drink 1.5 to 2 liters of fluids a day. In addition to being the best resource to quench our thirst, it can help us control the urge to hunger by helping us feel more satiated during the day.


9. Be consistent and persistent with your goal.

Don't give up on the slightest failure in the pattern. Think that what you are doing is a change in habits, so you should not demand to make it perfect, but to maintain it over time and make small improvements. Any advance in your behavior, in the way you eat, is an advance towards your goal that will allow you to achieve it and above all, maintain it.


10. Take care of your free time, your body, your rest and love yourself very much

Do activities that are enjoyable for you and that helps you escape from problems and release stress. If your life is full of pleasant things, you don't need to fill your stomach all the time or release your stress with food. Also, living without so much stress is the secret to a better quality of life. Take care of yourself emotionally.

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