2023-06-10 21:24:08
A study from the prestigious Harvard School revealed the keys to losing weight quickly, effectively and, most importantly, healthy.
(Keep reading: Foods that help keep your memory healthy, according to Harvard.)
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The habits they shared are related to the execution of physical activity. The experts recommended dedicating even thirty minutes a day to walking which, although it often goes unnoticed, can be a great ally to achieve the ideal frame.
Daily physical activity, key to losing weight
According to Harvard, when going for a walk, individuals should add 15 percent of their weight with the goal of burning 12 percent of calories. How can it be done? One option is to use ankle weights and another is to put on a weight vest.
Walking uphill is added to the list of recommendations given by researchers to increase caloric expenditure by up to 13 percent. If it is done this way, it is not necessary to add the weight to the body.
Changing the speed during physical activity and, in addition, carrying it out following dinner can also help lose weight without so much effort. Specialists recommend doing it at this time because digestion tends to be less heavy and glucose levels are lower.
(Also read: Lunar calendar: the origin of the myths regarding the days to cut your hair).
As a last suggestion, Harvard advises combining walking with resistance exercises, since, in addition to increasing caloric expenditure, it contributes to weight loss.
And the diet?
When it comes to eating, experts recommend having a meal plan, doing it at the right time and in a balanced way. With the aim of gaining weight in a healthy way, the Harvard School has shared a dish to include in the diet at least three times a week.
According to the researchers, half of the plate should be mixed vegetables and cooked in the oven, steamed or grilled. Along these lines, a quarter of the plate should be complex carbohydrates, among which are whole grains or foods made with whole grains (whole wheat bread, whole wheat pasta).
(Of interest: Lunar calendar: phases of the Moon to cut your hair).
The other quarter of the meal will consist of protein. Here they advise limiting the consumption of red meat, processed meats and sausages, and prefer fish, eggs, poultry, legumes or vegetable protein.
As for the drink, water will always be a good ally or you can also choose to consume coffee, tea or infusions, always without sugar.
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