Chew properly, have food discipline, sleep well, among others. Check out 9 ways to lose weight health and raise your self-esteem.
Beyond aesthetic issues, weight loss is directly related to quality of life. However, to reach this level, it is essential to lose weight with health. Dieting or exercise? Discover!
According to data from IBGE, Brazilian Institute of Geography and Statistics, Brazilian Association for the Study of Obesity and Metabolic Syndrome, 6 out of 10 Brazilians are overweight considered ideal.
This means that approximately 96 million people in Brazil are overweight. That is, bmi, body mass index demonstrates that it is in the overweight or obesity range.
Thus, it is essential to highlight that situations like this help to trigger several diseases, or even hinder control and treatment. Among the pathologies that are associated with obesity are cardiovascular diseases such as heart failure, and even some types of cancers.
In order to avoid all these disorders, get well physically and raise your self-esteem, check out now, 9 tips on how to lose weight with health and safety!
3-Day Military Diet To Lose Weight As Fast As Possible
Ways to lose weight with health
Slimming healthily is essential to lose weight properly and maintain the proper functioning of your body as a whole.
In addition, the more balanced and healthy your weight loss process is, the lower the chances of regaining the weight eliminated. Therefore, the first step to lose weight health is to be patient.
Yes! As much as countless diets promise rapid weight loss, what usually occurs, after a short time, is the recovery of all the weight lost and even the extra.
When this happens, the tendency is to “discourage” the process and believe that it is not possible to reach the ideal body for both aesthetic and health purposes.
There are several diets, such as the Low Carb diet and the points diet, for example, which can help in achieving goals. But, the ideal is to consult a professional to know which type of diet is most appropriate for each case. So to help you on this mission, we’ve set up these amazing tips, check it out!
Be attention to the chewing process of food
When it comes to losing weight, the first idea that comes into anyone’s mind is to stop eating, or eat less.
It is a fact that weight reduction is directly related to the quantity and quality of the food consumed. However, when seeking to lose weight with health, it is necessary to attend to several other points.
Thus, one of the aspects that few people take into consideration is the importance of eating slowly and chewing food well. But why is that necessary?
When we chew, the brain captures the movements performed by the muscles involved and produces impulses to the satiety center of our organism.
Thus, when it is done slowly and chewing is performed properly, we give more time for the brain to perform this process, making our body perceive the point of satiety more quickly.
With this, it is possible, of course, to eat smaller parts, since the body itself will identify the moment it is sated.
Consume foods that help burn fat
They are very important allies of those who seek to lose weight with health. Many of them even enhance this process. The so-called “thermogenic foods” cause the body’s temperature to rise, consequently accelerating metabolism, causing it to burn more fat.
In the list of thermogenic foods we have:
Red pepper; chili peppers; orange; kiwi; mustard; broccoli; chard; cabbage; asparagus; sardines; salmon; cod; lineça; ginger; guarana; green tea; coffee.
In addition to these, there are other foods that also contribute to the burning of body fat, are they
oat meal: improves the functioning of the intestine and helps reduce the absorption of fat and carbohydrates;banana: helps to give satiety; citrus fruits: act by decreasing the absorption of fat by the body; extra virgin olive oil: decreases inflammations in cells; avocado: helps to decrease the feeling of hunger; egg: promotes satiety; cereals.
But in addition to being used , the frequency of food is another essential point for those who seek to lose weight with health. It is very important that you respect the limits and signs of your body, this includes avoiding eating more than you feel you need. So it’s very important to have a food routine. That means,
try to make the same amount of meals every day. The most indicated schedule includes three daily meals (breakfast, lunch and dinner), at regular times and intervals that will take the body the time necessary to digest.
Avoid restrictions, but do not overdo
In the first tip of how to lose weight health, we comment that it is quite common for people to consider stopping eating or eating less, remember? This is a very common feature of restrictive diets. However, losing weight in this way leads to two questions: the first is that the more we abstain from a food, the more we want to consume it, which may even collaborate with it.
The second is that the body needs all kinds of nutrients to stay healthy. Therefore, the ideal is to seek a balance, feeding with variety, but without exaggerating the quantity.
Thus, obviously, foods rich in sugar or salt, ultra-processed, fatty, among others with unnatural characteristics should be avoided, not only by those who seek to lose weight, but as a way to maintain good health in general.
Increase daily water consumption
In addition to keeping the body properly hydrated, the between meals contributes to reducing hunger, as well as to reduce fluid retention.
But to lose weight health, it is important to look at how much and how to consume water and other liquids. For example, drinking should be avoided during meals. Being ideal up to 30 minutes before feeding or 2 hours later in order to avoid stomach distension.
In addition, give preference to water, coconut water, natural juices and no sugar, and avoid soft drinks, industrialized juices, alcoholic and chocolate drinks.
It is clear that in our list of tips on how to lose weight in health could not miss the practice of physical activities, right? In addition to promoting well-being, quality of life and improving the health of the body in general, they help them to intensify fat burning.
The good news is that it is possible to include simple activities in your day-to-day that already contribute to this process, such as: changing the elevator for the stairs, the car by bike, going down some points before the destination and walking, walking the dog, among others.
Have good nights sleep
One fact that few people know is that it also helps to lose weight. This is because, during sleep, the body regulates the levels of hormones related to the feeling of hunger, which are leptin and ghrelin. Added to this, good nights of sleep also contribute to decreased cortisol, a stress hormone that helps increase appetite and hinders the process of burning fat.
Take care of the functioning of your gut
The good also has a direct relationship with weight loss. This is because, when intestinal transit is within the ideal, there is less fluid retention, as well as better absorption of nutrients.
These points help speed up metabolism and burn more calories, leading to weight loss in a healthier way.
Seek follow-up with qualified professionals
However, even though these tips are accessible and efficient to all, remember that, in to lose weight with health, the follow-up of health professionals is essential, especially to treat eating disorders.
In addition to guiding the foods most suitable for your body and which exercises are most appropriate for your age and physical size, such as bodybuilding or fights, they can also request clinical examinations to check how your health is in general and recommend supplements to aid in the process.
For this, you can count on the pharmaceutical office of the Pay Less network, to monitor the treatment of diabetes, cholesterol, and of course, healthy weight loss.
The risks of inadequate weight loss
As you can see, losing weight health is totally possible. As much as you’re in a hurry to lose weight, it’s critical to remember that if you don’t act properly, your body can suffer several consequences. For example, restrictive diets that promise quick results tend to decrease optimal nutrient intake for a healthy life.
When this happens, your body begins to show signs of deficit and anemia, such as hair loss, problems in, weakening of the nails, among others. That’s why, so important when you lose weight, it’s about having health in this process. In addition to raising your self-esteem, losing weight in this way ensures longer lasting results and much more quality of life. Like? Want to know more? and discover essential exercises for your healthy slimming!
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