Tips for dieting and losing weight
Most of the tips for lose weight They are simple tips and very easy to follow, but in the end, very few people worry about keeping in their daily diet. In fact, most of the time, many people tend to abandon the weight loss diet because they are not able to maintain perseverance and have patience.
That is to say, the weight loss should always be regular and moderateIt is not advisable to lose weight quickly, since it can be extremely dangerous for our health. An example are those known as miracle diets, which can not only cause us the dreaded rebound effect when we stop following them, but they influence our health, being able to cause an excess of fat in the liver.
And it is that for lose weight in a healthy and healthy way, a diet marked by a specialist should be made and followed by it.
How should a diet to lose weight be?
First of all a diet to lose weight it must be prepared by a specialist, who studies our case and takes into account those foods that we can eat, and those that ultimately we must eat in smaller quantities or simply not eat them.
You should study the reason for our over weight, study our weight in itself and relate it later with our stature and physical complexion, finally elaborating a weight loss plan that will take into account all those factors that will help us that our health does not suffer.
It will also study whether or not there are associated diseases, so that, in this way, some important indicators such as blood pressure, glycemia and plasma lipid levels are considered.
Which people should participate in the diet?
Fundamentally there are three people who must participate both in the study of the diet itself and in the very making of it: the doctor, the dietitian and the psychologist.
This is because the most effective treatment for losing weight is one that consists mainly of a personalized diet, in a psychological behavioral therapy that helps the patient and in a proper dietetic reeducation to carry out some eating habits and a lifestyle much healthier.
How to diet: step by step
There is no doubt that, in the first place, we must follow the indications that our dietitian has told us in the consultation. In this sense, it is foreseeable that we have prepared a diet based on different elements and personal parameters, how they could be: current weight, weight that we should lose, volume of fat, age and height and personal tastes.
Thus, it is also possible that we have prepared a kind of menu with dishes and drinks to consume throughout the day, at breakfast, lunch and dinner, and specific tips for mid-morning and afternoon snack.
So, the key is not to skip the advice given by the dietitian / nutritionist, and in following their guidelines. This does not mean that the weight loss diet should be strict, because if this is the case, it is most likely that we abandon it before time and do not follow it.
Hence, we must take into account something fundamental: diet should help us improve our lifestyle, to know what we should eat (ie, opt for healthy, nutrient-rich and low-fat foods), and to eliminate or reduce those that do not so healthy
Exercising is essential in weight loss
There is no doubt that one of the best recommendations to lose weight in addition to following one's own diet, is the realization of exercise.
This is fundamental, because in addition to helping us maintain muscle tone, it helps us to increase energy expenditure, and if this is added to a lower caloric intake, we will end up losing weight and losing fat (which, ultimately, is the main goal of the diet).
To do this, you must take into account that It is much more advisable to practice regular and moderate exercise, maintained daily or at least 3 to 5 days a week, which intense and sporadic.
And, as we have told you at some other time, Rapid weight loss is counterproductive and dangerous, since it could affect some organs of our body as it is the case of liver, causing a condition that is not only related to excess weight and alcohol consumption: fatty liver.
Useful tips for losing weight
Many people are coming to promulgate advice to family and friends when it comes to losing weight and you have to be especially careful who gives them, where they come from and who adopts them to their diet.
We must be aware that not all diets are good for our health and that not all forms are valid for everyone. However, in addition to going to our dietitian, it is useful to follow the advice that we indicate below:
- Drink plenty of water during the day, it is advisable to drink between 1, 5 and 2 liters a day, it will help you to keep your kidneys at bay.
- Do exercises at least 3 times a week, you will notice lighter and it is a good procedure to help lower accumulated fat.
- Eat properly, eliminates fats, alcoholic beverages and gas, only provide superfluous calories.
- Manage your food with smaller portions, eat everything but in small quantities.
- Chews food very thoroughly, your digestion will be less heavy and you will feel fuller.
- Have a nutritious breakfast, cereals, milk, bread, and olive oil, are foods full of protein to start the day.
- Do not forget to eat 5 times a day, it is better to eat more often in small quantities than to eat twice a day and more food.