If what you are looking for is to lose weight and lose weight, the ideal is to follow some guidelines and recommendations so that during the process you can reach your goals in the best way.
It is important, although not absolutely necessary, to keep track of the calories ingested, you must distribute them in an appropriate way, choose your food well and do not neglect exercise. These are some of the priorities to follow if you want to lose weight.
The problem of obesity is an important issue, because it affects more and more people and spreads throughout the world. Currently, according to the studies that we can find and with the experience of the experts, some basic notions of nutrition can be extracted that will help us lose weight in a healthy way.
Over time, doctors have decided to focus on methods and diets to lose weight has changed. As it is a problem in which many factors intervene, it is necessary to address it in a multidisciplinary way.
Currently, many people seek motivation to find diets, advice, real experiences of people who have managed to lose a large number of kilos. However, not everything we find on the Internet is reliable and of qualityFor this reason, we have wanted to gather in this article everything that must be taken into account when starting a diet and following it with health.
Keep this in mind to lose weight in a healthy way
The key to a diet of any kind is to adapt it to the needs of each person, there is no infallible method for everyone, since each body is different.
Some of the aspects discussed below are a starting point in all of themTherefore, it is valuable information for anyone.
You must know the state of health
Before starting a diet to lose weight, it is preferable to discuss it with the family doctor so that he can take it into account, to determine the pertinent analyzes and the recommendations that he could give.
With it it is possible to know the previous state of health and all the conditions that come into play in weight loss.
Consult with a dietitian or nutritionist It is of great help to establish an individualized plan with which to achieve the objectives that we have set for ourselves, it is an extra help that allows us to move forward.
Finally, it is good to implement the changes in the diet in a gradual way. This can avoid the feeling of anguish at the news of changing your diet, This makes it difficult or makes us rethink leaving it.
The purposes that we set ourselves must be: short-term, realistic and comprehensive so that it is easy to achieve and we do not throw in the towel. We have to set the bar at the beginning low so that each week that passes we increase our positivism and we are more eager to continue.
Achieve a caloric deficit
The theory is simple, to lose weight it is necessary to consume fewer calories than are expended with the movement of our day to day. There are a large number of diets and regimes to lose weight, the key point of all is to establish a caloric deficit.
The body uses its own energy reserves and the percentage of body fat is reduced. Calories are the measure by which we measure the energy of food in the body. A caloric deficit is understood as the situation in which the amount of energy ingested is smaller than that which is expended.
If we reduce calories as much as possible, what we can do is endanger our body since we would cause a deficiency of essential nutrients that would affect normal functioning.
You must take into account the macro and micronutrients
A little linked to the above, you must have a recommended caloric intake that will allow us to lose weight. The energy acquired from food must be distributed correctly between the macronutrients, it decir, proteins, carbohydrates and fats.
When we want to lose weight, the presence of protein in the diet plays an important role for several reasons. Proteins provide satiety and help maintain the caloric deficit, it also prevents muscle loss and increases thermogenesis.
The recommended daily amount of protein is between 1,5 and 2 grams of protein per kilo of body weight. In addition, it is necessary to choose well the type of proteins that we are going to eat: white meat, fish, eggs, legumes or tofu.
The rest of the calories are divided into fat, which should be around the 0,7 and 1,2 grams per kilogram of weight, and carbohydrates. In some cases such as low carb or ketogenic diets, the carbohydrate ratio may vary.
As for micronutrients, the best way to cover them is to consume a greater amount of fruits and vegetables, these provide minerals, vitamins and fibers.
You should not skip meals
What should be done are small meals throughout the day, and not wait to eat a plate full of food to satisfy ourselves. The number of meals and when they are eaten is another factor. to take into account to lose weight in a healthy way.
The ideal is to have a good breakfast, a lunch at noon and a dinner as soon as possible. Between meals, if we are hungry, we can have a healthy snack, but avoid fats and carbohydrates, reward fruits, vegetables and proteins.
Take care of the way you eat
You must have good healthy daily practices for your goals to be met:
- Eat from smaller plates: This helps the plate look much fuller and we get used to smaller portions.
- Take a minimum time to eat: you should do it without haste and chew your food well. This helps the body to detect the feeling of satiety, but it also allows us to enjoy food.
- You should not do other tasks at the same timeYou should focus on food and not multitask.
- Plan meals: Improvisation can lead to poor choices, and it can throw our diet away.