A balanced diet and the practice of physical exercise are two of the fundamental ingredients in the recipe to lose weight in a healthy and safe way
People who suffer some degree of overweight and obesity often seek methods to lose weight. The reason is not only to look better aesthetically but because it is necessary for a good physical and mental wellbeing.
However, losing weight is not an easy task; although there are many habits that help to achieve it, it is not achieved overnight.
While there are some types of diets that promise incredible results in a matter of days, it is best to do so progressively without exposing health to adverse reactions. And it is that, although for some it is stressful not to see quick results, losing weight can take a while if it is done in a safe and stable way.
Luckily, it is enough to adopt simple daily habits to begin to notice the changes; neither is it necessary to make too strict or dangerous plans. For all this, this time we want to share the 8 best habits to incorporate in your weight loss routine.
1. Put healthy foods in sight
Keeping healthy foods in view helps improve dietary habits. This is especially useful when you want to lose kilos safely. For example, put fruits and vegetables on the table, or have a handful of nuts on hand. In this way, the tendency to consume calorie-rich snacks such as fried foods and sweets is reduced.
2. Use small plates
Although for some it seems a silly habit, the use of small plates is quite useful. This way, the calories of the main meals are better controlled. In this way, the rations served in these dishes are smaller and, since they occupy all the space, they make the brain think that they are enough to be satiated .
3. Increase the consumption of fruits and vegetables
The daily consumption of five or six servings of raw fruits and vegetables is a great help to support the processes that are responsible for eliminating excess fat. For example, its high content of water, fiber and antioxidant compounds promotes the elimination of waste and prevents it from interfering with metabolic health.
In addition, they provide an extra energy to the body , improving their productivity both mentally and in physical activities. To make matters worse, they prolong the feeling of fullness and reduce the tendency to consume more calories than they should.
4. Eat slowly to lose weight
Eating meals quickly minimizes the segregation of the chemicals that generate the sensation of satiety. Therefore, temptations that lead to overeating are avoided.
Although for some it is an unconscious act, it is necessary to try to improve it so that it does not negatively influence the weight.
Take enough time to eat, chewing food well, so, in later hours, you will not exceed calories as much .
5. Eat healthy water and drinks
Increase the consumption of water and healthy drinks is a way to support the functioning of the metabolism. This will help us lose weight more quickly. The liquid hydrates the cells of the body, improves the purification process in the excretory organs and helps maintain satiety for more hours.
To supplement a weight loss diet, we can also take:
- Infusions with depurative properties
- Green smoothies
- Fruit juice.
6. Sleep well
People who are trying to lose a few kilos should improve their sleep quality to 100%. The reason is that this is crucial to get good results.
During the rest period important functions are activated for the metabolism and, in turn, increases the production of hormones that control hunger .
Staying awake for a long time or having an interrupted sleep increases cravings and increases the risk of obesity.
7. Perform a combined exercise routine
The daily practice of cardiovascular exercise is a great way to increase energy expenditure to lose weight more easily. However, when combined with strength training and physical exertion, the benefits of losing weight are even greater.
8. Add condiments in your dishes
Incorporating some condiments in the dishes serves to stimulate the functioning of the metabolism in order to reduce measures and kilos. For example, spices such as cayenne pepper and turmeric exert a stimulating action on metabolic activity. Therefore, they improve the processes that transform fats into energy.
As you can see, it is about adopting simple practices that contribute to reducing measures by controlling anxiety and boosting metabolism. Try to take them into account now and use them as support for your meal plan.