Crash diets, miracle methods, or unproven drugs are several of the strategies that people use to lose weight without taking into account their health. However, there are healthy methods whose effectiveness has been based on science. It is not only losing weight quickly but also effectively and maintaining that ideal weight for your height, age and gender without neglecting your health.
You should make the most of the nutrients in your meals to have more energy when you carry out your daily activities. That is why we want to give you some advice on how to lose weight naturally and based on science, in studies carried out by endocrinologists, nutritionists, and specialists in the area.
Avoid sudden weight loss
When we start a diet, our main goal is to lose weight quickly, so we accept any method, from fasting to pills that claim to be miraculous.
Therefore, looking for methods or strategies to lose weight abruptly is not ideal, since we leave our body without the necessary nutrients. The worst thing is that the need to replace them appears causing us to end up gaining more weight than we had before starting the miracle diet.
Focus on living healthy, not on a diet
We know that diets help us lose weight, but we should not only consider the aesthetic part but also our health. Many diets stipulate a certain time to lose weight that is 7 days, in a month even those miraculous that tell you that you will lose weight in 3 days. However, it is not just about losing weight quickly, we have to consider our health.
Most of the strict diets are not effective in the long term, it is proven that all people who diet as a shortcut to losing weight, instead of acquiring healthy habits, recover the weight within a few days of ending the diet.
Diets depend on the body's resistance, willpower, and a discipline that is not sustainable over time 2. The temptation to get out of the diet you decided to adopt will always be present, in addition, your body needs the energy to stay active and will ask you for the nutrients that you are denying it. The best thing is to acquire healthy habits that will help you lose weight naturally.
Make a meal plan, don't skip them!
Fasting is a practice that has become common in people who want to lose weight, they are like doing one of these miraculous diets to lose weight but in the long term, they become highly harmful to the body. According to studies conducted by nutritionists, it is best to eat three times a day with snacks between meals. Some experts suggest that 5 to 6 meals a day should be eaten, this helps stimulate metabolism and maintain the body's energy.
Another very common custom is to diet for 5 days a week and at the end of the week get out of the routine by consuming all the food that provokes you. It must be taken into account that it is not about eating any type of food and in large quantities, it is advisable to fulfill all your meals in a healthy and balanced way, with natural glucose, low in carbohydrates, but without leaving them aside, fats in a good portion and fiber.
Ideally, make a personalized meal plan, which is consistent with your daily activities according to your workday, household chores, and social activities, where you do not skip any meal.
Exercise regularly
We must do exercises regularly, make it a habit to achieve a balance. According to studies carried out, the ideal is 30 minutes a day to maintain the weight and if you want to lose it, extend it to an hour. Balance the exercise you do and your diet, it's not just eating a balanced diet or just exercising daily. They are both together, to be able to lose weight naturally while maintaining our optimal health.
You do not eliminate carbohydrates from your diet
Carbohydrates, or carbohydrates, are known for their high-calorie content and many people eliminate them from meals to lose weight. Select those that will provide you with the necessary energy: complex carbohydrates 4 such as grains, vegetables, and some that also provide fiber such as wheat.
Keep hydrated
Drinking water cannot be lacking in your healthy habits, both to lose weight and for the health of your body. If you are doing exercises, the body needs to stay hydrated, in addition to speeding up the metabolism and helping to burn extra calories.
Helps with the digestion of food effectively, it is recommended to drink a glass of water on an empty stomach and before each meal for better digestion, therefore staying hydrated helps you maintain a caloric balance in your body 5.
Keep stress under control
There is much scientific evidence that stress influences a person's weight 6, whether it makes them lose weight or gain weight. When we maintain a state of constant stress, the level of cortisol increases, causing appetite.
You can manage it with rest days, relaxing trips, or anti-stress programs that will help you lose weight by reducing cortisol production.
Sleep well
Although you may not believe it, sleeping well influences the response of your metabolism 7, it is recommended that you never sleep less than 5 hours and do not exceed 8 continuous hours at night.
The quality of sleep mainly influences the levels of ghrelin and leptin 8, which, depending on their levels, will affect hunger control. In addition to this, by not having a good rest, the mood is affected, which causes less motivation to follow a healthy diet and an exercise routine.
So to lose weight naturally, continuous rest at night is recommended, to prevent our metabolism from slowing down. When we want to lose weight, it should be done naturally, without magical diets or starving ourselves. You have to find a balance between exercise and nutrition without neglecting the meals of the day and adequate rest.
The world is always changing and it is better to be informed of the changes around us. Comment down below and tell us what you think. Share this with your friends and family to keep them informed as well. Hope this has been a bright reading for you.