Weight loss in the simplest way

50 ways to lose weight healthily

Healthy eating, sports ... and 48 more keys to feel fit.

***Hopefully if you follow these 50 rules you will lose weight extra fast.***

The main goal to exercise regularly and eat healthy should always be the physical and mental well-being of the person.

Sometimes, well-being goes through losing those extra pounds, because overweight and obesity are two conditions that are highly harmful to our health. In this article we give you some tips that can help you lose weight, but remember that long-term weight loss and, therefore, maintaining it, includes three types of variables: physical, nutritional and psychological.

When we talk about obesity there are different types. Visit our post "Types of obesity: characteristics and risks" to be well informed.

Diet yes, but healthy

And is that research in this line of action, talk about the importance of combining these three factors, which can not be understood separately. For example, emotional state will influence our physical performance or adherence to diet, or physical exercise without proper nutrition will not allow the goal of losing weight to be met, because for this to occur a caloric mismatch must occur: the Calorie intake should be less than your burning.

Regarding the diet, it is necessary to understand that we live in an era in which many of the foods we consume go through different chemical processes and are sold in large quantities to maximize their profitability. So it is necessary to educate ourselves in the nutritional aspects not only to lose weight, but to feed properly. After all, we are talking about health, and weight loss should never be an obsession.

If you want to know what type of diet fits you and at the same time positively affects your health, check out this article: "The 4 types of healthy diets to be in top form"

Do not forget to exercise

The key, therefore, is to combine the correct diet with the correct physical exercise. And I say correct because it is possible to train and not see results, either because we get stuck and do not improve or simply by misinformation about how to train to achieve the objectives we set. The reality is that we have to do sports if we want to lose weight and improve our health, because the caloric mismatch should not occur because of living in "fasting mode" or eating only salads.

Related article: "Sport 5 exercises to tone your body in 20 minutes"

Tips to burn fat and lose weight

This article is designed precisely for that, to avoid misinformation. In the following lines you can find 50 tips to lose weight and lose weight in a healthy way.

1. Don't go to the supermarket to eat hungry

Scientific data shows that going to the supermarket on an empty stomach does you a disservice. Hunger will cause a “carving effect” or syndrome of love, so you will be more likely to buy foods with high doses of sugar.

2. Reduce sugar consumption

You should avoid as much as possible the consumption of refined carbohydrates and sugary products (with a high glycemic index), because they cause hyperglycemia and cause the blood glucose level to increase rapidly, which causes the release of insulin and, consequently, the storage of glucose in the form of fat.

3. salt

Consuming excess salt causes fluid retention and, consequently, weight gain.

4. Train in the morning

If you can, train in the morning. After a long day at work, you may look for any excuse for not doing so.

5. Be realistic

Excessive motivation is just as harmful as lack of motivation, because it can cause frustration, so that we decide to abandon our goals too soon.

6. Train the strength

Strength training causes your basal metabolism to increase. That is, when you rest you burn more calories.

7. Yogurt, which is Greek

Greek yogurt is rich in protein and proteins are slow digestion, this means that you will stay satisfied for longer. It also provides iodine, which is vital for the thyroid and since the thyroid is responsible for processing and storing fat; and it contains vitamin D and calcium, which fight the effect of cortisol, the stress hormone, which causes you to accumulate fat in the abdominal area. Better if skimmed.

7. Do cardio

Cardiovascular exercise is necessary to lose fat. To do this, you need to do it at an intensity of 60-70% of your maximum heart rate.

8. Better mixed training

However, the best results are produced by combining both forms of training: cardio and strength.

9. Do routines that include the entire body

Routines that include whole-body exercises are better for burning fat.

10. Make circuits

Exercise circuits have proven to be one of the best ways to burn fat.

11. Free yourself from anxiety and stress

Anxiety causes you to eat more of the bill and stress, that you are not able to follow a routine and healthy habits.

12. Take time

Therefore, instead of working, working and working, take time for yourself. Even if it is necessary to include it in your daily planning.

13. Practice the burpee

Include burpee in your exercise routine, as it favors fat loss and helps tone.

14. Eat fish (with Omega 3)

Eating fish will give you protein and, in addition, healthy fat. According to the British Journal of Nutrition, fish helps you burn more calories and allows you to be fuller.

15. Put little food on the plate

If you put a lot of food on the plate, you will probably eat more. So avoid putting on a lot of food and consuming unnecessary calories.

16. Control the calories

If you don't control what you eat, you are also more likely to eat too much.

17. Plan it

If you do not plan the training and what you are going to eat, you will not see results.

18. Exercise with a friend

Training with a friend will encourage your motivation and your adherence to training.

19. Fill the pantry with what you need

If you go shopping with hunger it will harm you, so will the pantry full of unhealthy foods.

20. Drink water

Water is necessary to be well hydrated during training. You can drink it with lemon and so you benefit from the vitamin C that this citrus brings.

21. Remove from your sight what you will not eat

Having the food pantry that you should not consume is bad for weight control, but so is having the food in sight.

22. Start with a salad

Starting the meal with a salad will help you fill up earlier. The salad is a low calorie dish.

23. Increase your NEAT

NEAT is the physical activity we do without the purpose of doing sports. For example, walking to work, climbing stairs, etc. If you want to lose weight, increase it.

24. Become aware of your diet and find out

Information is power. That's why articles like this are so useful.

25. Buy yourself a heart rate monitor

If you want to know at what maximum heart rate range you are moving, buy a heart rate monitor.

26. Avoid light foods

Experts warn that light foods can be as much or more salt or sugar than the products they intend to replace.

27. Rest

To recover and function the body needs rest. So do not overtrain sleep between 6-8 hours a day.

28. Have a clear objective

Your goal should be clear and also measurable. This will also allow you to see the results and will serve as feedback.

29. Drink green tea

Green tea is a healthy alternative to coffee that speeds up metabolism and is packed with antioxidants. This infusion contains antioxidant ECGC, which helps burn fat and prevents its formation.

30. Eat protein

Proteins help repair and build muscle, and it speeds up the basal metabolism. So we burn more when we are at rest.

31. Eat cayenne

Cayenne contains capsaicin, which speeds up the burning of fats in your body.

32. Eat pasta and brown rice

Pasta and brown rice are complex carbohydrates, and therefore the body absorbs them more slowly. You are satiated longer and are high in fiber.

33. Eat vegetables

They are foods with low caloric content and are full of vitamins and minerals.

34. Eat more fruit

Eat more fruit, precisely for the same purpose as the previous point

35. Eat 5 times a day

It is better to eat 5 times a day in moderate quantities than to eat 3 times and in a binge plan. It keeps you satiated longer and the body burns more this way.

36. Take apple cider vinegar

Acidic foods, such as apple cider vinegar, increase carbohydrate burning by up to 40%. Scientific studies show that specifically this vinegar this vinegar is ideal for burning fat.

37. Eat foods high in fiber

Fiber is essential to regulate proper intestinal functioning and makes us feel satiated.

38. Breakfast oatmeal

Breakfast with oatmeal is a good option for breakfast. Oatmeal is a rich fiber food that accelerates metabolism and is ideal for feeling satiated longer. In addition, it is a cereal rich in protein, minerals and antioxidant.

39. ... and with eggs

A Journal Nutrition Research investigation showed that breakfast eggs make us feel full up to three hours later and burn calories for the next 24 hours.

40. Beware of diets

Losing weight is a slow and labor-intensive process. Miraculous diets that promise quick results usually cause a rebound effect later.

41. Do yoga and pilates

Yoga and pilates help stabilize the core, that is, the abdominal area.

42. Avoid sodas

Soft drinks are drinks high in sugar.

43. Moderate alcohol consumption

Alcohol is considered a food with null nutritional value, but that provides calories.

44. Take a day not to think about diet

To keep the motivation high for the rest of the week, it is okay to leave the diet for a day.

45. Keep track of your results

Measure your strength increase, your resistance, your weight, etc. So you can see how you are improvising.

46. Breakfast

One of the most important meals of the day is breakfast. Do not avoid it because it will affect you the rest of the day.

47. Take nuts

Nuts contain a high fat content, but it is unsaturated fat, that is, healthy.

48. Know the quinoa

Quinoa is a cereal that contains high quality proteins, and is considered a complete source of amino acids. It helps build muscle and lose weight.

49. If you have a dog, take him for a walk

Taking the dog for a walk is a good way to stay active and burn extra calories.

50. Light dinner

A useful strategy to lose weight is to eat from more to less. Breakfast should be the strongest meal and dinner the lightest.