To lose weight in a healthy way, there are many variables and alternatives, which must be used and applied responsibly so as not to reduce our quality of life or affect our health.
For this reason, in the following article we will mention ten tips to lose weight quickly and healthy, thus allowing the use of them.
How to lose weight quickly and in a healthy way?
To lose weight quickly and healthy, there are different factors to take into account, which allow us to take care of our body and at the same time achieve the proposed objectives without altering our metabolism. Here are several weight loss tips:
1. Moderate food portions
Food portions are key to maintaining an adequate intake without excesses, also respecting the nutritional demand that our body needs to develop and function correctly.
Note: This technique allows you to control the calories ingested and maintain a diet that provides a feeling of satiety.
2. Reduce the consumption of refined carbohydrates and trans fats
Diets low in refined carbohydrates and trans fats are the most common for weight loss and are considered one of the main tips to lose weight fast, as well as helping to reduce the risks of developing type 2 diabetes or metabolic syndrome.
To highlight: The replacement of these components with healthier ones will allow us to conserve the intake of calories and energy , taking care of our health and weight. (1)
3. Drink enough water
Drinking water is one of the main secrets in a diet to lose weight , providing great benefits to the body thanks to the way in which water favors digestion by stimulating intestinal transit, increasing energy, accelerating metabolism and helping to detoxify our body . .
You should know: The recommended amount varies between 8 and 11 glasses of water a day , so that it has an appropriate influence on the applied diet.
4. Incorporate more fiber into the diet
Fiber is a molecule present in food that greatly benefits intestinal health, in addition to influencing the glycemic index and the feeling of satiety, which allows us to reduce the portions eaten .
Important: The consumption of fiber is one of the tips to lose weight in a month or slightly longer periods, since its main effect is the stimulation of digestion . (two)
5. Increase the consumption of proteins, legumes and fruits
The increase in quality foods such as proteins , fruits and vegetables, positively influences our health and our weight, being considered one of the tips to lose weight in the abdomen, since these foods are involved in reducing inflammation, satiety and enhance our immune system thanks to His properties.
6. Eat nuts
Nuts are a source of quality fatty acids and nutrients, as well as antioxidants and compounds that greatly benefit the health of their consumers.
Note: Nuts stimulate intestinal transit and help control appetite , in addition to influencing burning calories more quickly and efficiently, which will benefit weight control.
7. Drink coffee and green tea
Coffee and green tea are characterized by having caffeine and theine in their composition, which, thanks to their nature, influence metabolism by stimulating the activity of burning fat, in addition to reducing its absorption capacity in the body.
To highlight: Coffee and green tea also help control appetite, which is why they are considered part of the tips to lose weight in a week or in short periods of time. (3)
8. Exercise regularly
Regular exercise is an indisputable key to achieving weight loss goals, especially thanks to its ability to burn calories and regulate blood sugar.
In fact, there are studies that show that there is a relationship between physical activity and losing weight, where the greater the effort made, the greater the rewards . (4)
9. Avoid stress and anxiety
Stress and anxiety are psychological conditions , which in most cases trigger binge eating, as well as an alteration in the hormones produced in the body, which lead to problems in order to lose weight.
Important: Taking care of our mental health and reducing these pictures will allow us to see ourselves reflected in our physical health as well.
10. Sleep and rest properly
Sleeping well is considered fundamental among the advice to lose weight, since getting adequate sleep hours limits the existing risks of developing obesity, especially in adulthood, also benefiting metabolism and the adequate production of hormones that control or regulate hunger
Key Findings
- Weight loss tips greatly influence the lifestyle of individuals, taking into account meals and the amount of training or exercise performed.
- To maintain a diet that allows you to lose weight and reduce the amount of fat in the body, it is important to take care of the amount of water you consume.
- Moderating the portions of meals a day and eating healthy foods will allow weight loss not affect our health or quality of life .
- The inclusion of fiber and nuts helps people achieve their goal and achieve their ideal weight without many demands, since the nutritional content of the diet influences the weight loss plan.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.