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Ten tips to lose weight healthily without starving yourself or going on a crash diet

According to experts, in addition to learning how to make cookies of all shapes and tastes, confinement during the covid also helped us to understand the importance of a good diet.

However, the numbers are still dangerous, as obesity and overweight continue to rise in the population and many people continue to resort to miracle diets in an attempt to shed unwanted pounds.

Nutritionists and doctors agree that the best way to over the long term is through a combination of healthy eating and exercise. In most cases, crash diets only serve to regain the weight lost shortly after the plan is completed. Fortunately, there are a few slimming that you can follow to lose weight in a healthy way.

One of the most important is not to skip meals, especially breakfast. The nutritionist Mitri Nutrition tells Eat This that “eating breakfast every morning can reduce cravings later in the day. It's also an opportunity to energize your workouts if you're a morning person, which translates into more efficient training and better performance.” In addition, several studies have confirmed the link between skipping meals and obesity by slowing metabolism.

Eating well to lose weight

The important thing, according to experts, is to practice mindful eating. This means paying attention to the signals sent by the brain, both when we are hungry and when we are full and no longer need to eat. This helps us not to overeat, which means we consume fewer calories, although it is also recommended to eat slowly for better digestion and metabolization of nutrients.

The brain sends signals of hunger or satiety that we must understand and respect.

Many people set a goal when trying to lose weight, and to achieve it, it is important to weigh yourself regularly. You don't have to step on the scale every day, because you might become obsessed, but you should check your weight periodically, once a week, so you can keep track of it. Ideally, you should always do it under the same conditions, so a good formula is to do it in the morning, as soon as you get up and always on an empty stomach.

Another tip for losing weight that has many followers is to note daily the foods we eat. This can help us understand what we are eating and implement the necessary changes in our diet to achieve our goal. Several studies have shown that people who write down everything they eat lose more weight than those who do not.

Another good way to help you lose weight is to talk to someone and, if you can, don't try to lose weight alone. Surrounding yourself with people who share your interests will help you lean on them when you need them. Friends, , or even co-workers are the ideal people, as they are the ones we spend the most time with and usually share a table and a tablecloth with. If you are all in the same boat, it will be easier for you to eat healthy and not envy others.

Tips for losing weight

At this point, it's that losing weight isn't as hard as it sounds… but there are some things that aren't so easy. One of the most important is to reduce the ultra-processed foods in our diet. This doesn't mean eliminating things like sausages, nuggets, etc., but only eating them occasionally, as they provide a lot of calories and very few nutrients.

At the same time, experts recommend increasing the consumption of whole grain foods, especially cereals such as pasta and rice, as they are much healthier than their normal version. Fruits, and lean proteins such as chicken or turkey, egg whites, fresh cheese or textured soybeans should also be added to the diet, as they provide many nutrients to the body.

Another thing to remember is the importance of portion size. You don't have to finish everything on your plate, as there is usually more than your body needs. A good tip for reducing portions is to use smaller plates, as well as prepare less food so you don't have leftovers and don't feel guilty about throwing them away.

If you don't play a sport you love, you'll end up giving it up in no time.

Finally, two good tips. First of all, exercise, but have fun doing it. Burning calories is essential for weight loss, but if you decide to take up a sport you don't like, you'll end up giving it up. So try a few things before you decide, because you never know what you'll like. In addition to going to the gym or going for a walk, there are many other options such as dancing, boxing, cycling, tennis or paddle tennis, etc.

Finally, don't forget that getting enough sleep and drinking plenty of water are essential for long-term weight loss. You might think they have nothing to do with weight loss, but the opposite is true: getting at least seven hours of sleep helps regulate appetite and control cravings, while several studies have shown that drinking plenty of water each day reduces caloric intake. Ready for Operation Bikini?

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