Tuesday, October 19

6 of the best weight loss secrets, according to science


Start a weight loss program, can be compared to planning a trip abroad. In other words, it is normal that unknowns arise and small anxieties, and that is precisely where the tips and suggestions of those who have visited this place, may be great utility. The same happens when we want to start a path to live healthier and lose weight. The truth is today there is a wide range of recommendations to achieve a optimal body weight, in such a way that the specialists have been given the task of creating a series of tips, advice and tips that they have found useful for lose or maintain weight and establish a feeding pattern more balanced. We invite you to know 6 of the most outstanding tipswill be a great help to start 2021 with the right foot and meet all your goals.

1. Make a plan

We have repeatedly mentioned the close relationship that exists between meal planning and the weight loss success. And they are actions that not only they facilitate the way, help us to get much more involved in the process and it is an aspect that always will bring better results. The recommendation of nutritionists is establish a daily or weekly plan, organizing the day to day is key to reaching our goals. A gran tip is to start with something as easy as informing us about the list of healthier and slimming foods, to include in the daily food and when making the weekly purchase make sure they are included. Have this kind of whole and all natural foods, greatly influences a gradual weight loss and long-term; best of all, your consumption is also related to a long list of therapeutic benefits.

Weekly planning./Photo: Pixabay

2. Drink more water and tea

In the last months everyone talks about the important role smoothies play, throughout weight loss plan and that is why they are considered a powerful tool, which even work as light substitutes of any of the Main meals (especially breakfast and dinner). However, it is very important to keep in mind is that drinking smoothies, does not meet daily fluid needs and this is a fundamental aspect in weight loss. The nutritionists and doctors they point out that although needs may vary a bit between each person (more when there are particular conditions), the base recommendation is an intake of 64 ounces or the equivalent of 1.89 liters per day. Remember, that part of this water can come from food, especially vegetables and fruits, that shine for their rich composition in water. Two other magnificent allies are coffee and green tea, which not only keep us hydrated, they are extremely healthy drinks Thanks to its exceptional content of antioxidants and unique compounds, the only rule: avoid adding sugar cubes or teaspoons of cream. Among the best suggestions are: green, white or black teas, they are full of compounds called catechins, which have the ability to destroy belly fat by accelerating the metabolism, increase the release of fat from fat cells and accelerate the liver’s fat-burning ability. In a recent study, participants who combined a daily habit of drinking four to five cups of green tea with 25 minutes of exercise (or 180 minutes a week) lost two pounds more than non-tea drinkers. It also has another study, which was published in Chinese Journal of Integrative Medicine found that participants who regularly drank oolong tea they lost half a kilo a week, doing nothing more than drinking this rich variant of tea. Wonderful!

Has. / Photo: Pxhere

3. Practice the 80/20 rule

Recently one of the most popular nutritional recommendations and that many experts around the world recommend to their patients, is to live practicing the 80/20 rule. Although it sounds complicated, it is a very basic and simple concept: cEat healthy most of the time and indulge yourself now and then. It is a lifestyle that has the immense advantage to be able to be carried out forever, since promotes balance between the pleasures of life and the care of it. The formula is simple: he 80% of the time, consume many fresh fruits and vegetables, whole grains, lean proteins and healthy fats, and reduce sugar, processed foodsand the alcohol. Then he 20% of the time, you have the green light to enjoy a chocolate, a glass of wine or some chips. The goal of this trend is relax a bit and know that we can afford satisfy some cravings, without feeling deprived and frustrated; in the long run it is much more sustainable and brings us closer to a much healthier lifestyle.

Donas./Foto: Lisa Fotios/Pexels

4. Clean your kitchen

One of the more infallible recommendations To start any weight loss plan on the right foot, is to give our kitchen a deep cleaning. And by this we mean delete all high-calorie processed foods and with high sugar content, also take a walk in the frozen products since on many occasions it is about high calorie fast foods and with few nutrients. On the other hand, it is believed that having this type of food on hand makes us think of them as a constant temptation (especially when we are bored or want snacks to watch a movie), the truth is that we eventually end up eating them. So the invitation is clear: deep clean refrigerator and pantry, and take this activity as a look releasedr that will be the key to a new life style.

kitchen order cleaning
Kitchen cleaning. / Photo: Shutterstock

5. Don’t starve yourself

Starving all day, it won’t help you lose weight. In fact skip meals tends to backfire, as we naturally end up overeating “to compensate”. further we don’t just eat more, it is proven that be hungry all day makes us finish failing our willpower: we eat the first thing that is available and normally they are higher calorie densityIt is also normal to eat very quickly and in unusual amounts. Instead, knowing how to listen to our hunger and learning to satisfy it intelligently, we are helping the body to lose weight. I bet you satisfying and healthy food like smoothies, the yogurt, nuts, some salad, vegetables, low fat cheeses, avocado, some oatmeal and hard boiled egg. In general, everything that contains good protein content and healthy fatsIt will be a great ally. Best of all, energy levels and mental performance, will increase considerably.

Avocado and strawberry salad
Salad. / Photo: Shutterstock

6. Sprinkle some vinegar

Simpler and more delicious impossible, to consider consumption of vinegar in the daily diet can be incredibly useful for lose weight and burn body fat. So add a few tablespoons of vinegar in a sandwich, salad, stew or ceviche, you can slow the absorption of carbohydrates by the body and reduce the feeling of hunger. According This studio, it has been shown that vinegar taken with a carbohydrate-rich meal can reduce blood sugar spikes by a quarter or more, it is also a habit that is associated with great qualities for eat less. Vinegar is a magnificent ally of digestion and is related to purifying benefits. Now you know Add vinegar to everything! You will lose weight faster.

Vinagre. /Foto: Getty images


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