Losing weight is one of those goals that most people set at least a couple of times a year; Some consider it seriously as a need to opt for healthier habits, others do it in response to a special occasion and there are even those who carry it out cyclically, every time spring or summer approaches and they want to show off a more contoured body.

When setting the goal of losing weight, the important thing is to maintain commitment to the exercise regimen and routine over time, so that the results are palpable and, above all, sustainable. The decision must be made as an initiative through good reasoning, for example, when we do so due to adverse results in a general review of our health status or when we are about to go through a change in the body, such as in the case of pregnancy or andropause.

6 recommendations from specialists to lose weight

To facilitate the process healthily, we have requested a list of 6 essential tips to lose weight successfully and healthily. The nutritionists and metabolism specialists consulted provided us with important recommendations, condensed into the following 6 steps summarized below and that can help most people meet this goal.

Perhaps they have repeated it to us ad nauseam, but that doesn’t make it any less true: breakfast is the most important meal of the day and must be nutritious enough to provide us with the necessary energy that allows us to face our daily routine in the best way; Therefore, it is advisable to eat a good breakfast in the morning.

The famous nutritionist Adelle Davis stated, as one of her main pieces of advice, the need to have breakfast like a king, lunch like a prince, and dinner like a pauper. This statement has been able to demonstrate its effectiveness through different studies that analyzed diets that included breakfast as the main meal, recording the great benefits that these represent for people’s metabolism and the effective use of the calories ingested.

Another behavior that favors the correct functioning of the metabolism is to eat a greater number of meals during the day. This action has a very simple explanation since when we make excessive restrictions on the foods we consume, the body interprets that we are in a time of restriction and energy consumption should be reduced as much as possible, then it uses fewer calories during our routine, being counterproductive for the regime.

If we intend to eat a balanced diet, the best option is to consume at least five meals a day and up to three snacks. With this we can inform the body that our intake has not been reduced and, in addition, on each occasion, we put the digestive system into operation, which entails extra energy expenditure and calorie consumption.

Reduce consumption of fats, carbohydrates, and refined sugar

Contrary to what some may say about the need to reduce carbohydrate consumption, it is necessary to make a correct distinction between those that can be an ally in any diet and those that prevent weight loss. For example, fruits, dairy products, and whole grains are good companions in a diet, due to the fiber intake they represent, but refined grains, excess starch, and jams are carbohydrates that should be left aside in any diet.

The distinction between saturated fats will also be essential when restricting their intake to achieve a balanced diet. However, some vegetable oils provide the necessary energy that the body needs.

To substantially reduce the consumption of bad sugars, the main strategy is to opt for light drinks, natural sweeteners, and natural fruit juices instead of sodas. If jams are your weakness, you can opt for cereal bars with pieces of fruit, which are an excellent replacement for your body.

The fourth recommendation from specialists to lose weight is to strategically flee from cravings. If you are one of the people who die for snacks, have a weakness for chocolates, or cannot go through a fast food restaurant without ordering at least one portion of fries, when facing a dietary regimen it is necessary to consider strategies that allow you to cope with the problems. moments of cravings, as well as scheduling special days to achieve their consumption in a controlled manner.

In managing cravings, there are natural allies that help lose weight, among the most common being nuts, sunflower seeds, unfried peanuts, and fruit salads; Jellies and light desserts can also be an effective alternative for consumption during the diet.

Routines that become habits

Health and nutrition experts recommend following a healthy and sustainable exercise routine. They assure that it is useless to increase the effort in the first gym sessions since that will only bring muscle pain that will threaten the return to exercise. Therefore, it is important to organize a light physical activity routine, which may be more aerobic than intense or muscular, so that the body gradually gets used to gymnastics.

Furthermore, by losing weight the body feels more agile, at which time we can increase physical activity until we reach the routine that best adapts to our daily tasks and physical build.

For a behavior to be incorporated into the daily routine, it must be done with conviction, which is why the sixth tip is to maintain commitment to the diet from the first moment; It will be useless for us to follow a regimen and join a gym if we are not convinced of maintaining it over time.

These six tips represent true allies for anyone who wants to make significant changes in their eating and exercise regimen; However, it is necessary to keep in mind that the first step is to make a committed and long-term decision to meet the fundamental objective: lose weight and obtain a healthy life.