Healthy Weight Loss: Diet and Exercise Tips for Effective Results

2023-06-27 23:04:54

Losing weight is the desire of many people. There are many diets that promise quick and easy weight loss, but experts say that the basis for achieving this is to make changes in diet and increase physical activity.

In addition, the Centers for Disease Control and Prevention (CDC) stated that evidence shows that people who lose weight gradually and steadily (between 1 and 2 pounds per week) achieve better results in not get it back.

Additionally, the Runtastic portal indicated that there are some drinks that should be taken at night to lower the belly, for example:

1. Ginger tea with lemon

However, drinks must be part of a complete and low-calorie diet in order to obtain the desired results. Some recommendations from the Portuguese health, nutrition and wellness portal Tua Saúde are to include:

“Fruits with few calories, such as strawberry, tangerine, kiwi, pear, apple, melon, plum, watermelon, orange, and avocado. Vegetables, such as zucchini, cucumber, lettuce, tomato, cabbage, cabbage, broccoli, and cauliflower. Whole grains , such as brown rice, whole-wheat macaroni, whole-wheat bread, and oatmeal.Lean proteins, such as chicken, fish, shellfish, eggs, and tofu.Low-fat dairy, such as skim milk, skim yogurt, and white cheeses.Vegetable beverages, such as soy drinks, oats and rice. Healthy fats in moderation, such as almond oil and walnuts. Legumes, such as beans, lentils, chickpeas, and soy. Natural seasonings, such as rosemary, vinegar, salsa, black pepper, and oregano.”

Meanwhile, there are other foods to avoid such as:

“Foods rich in sugar, such as honey, soft drinks, ice cream, puddings and chocolates. Refined cereals such as white rice, white bread and white pasta. Sausages, such as salami, sausage, chorizo, turkey breast and ham. Dairy products with a high content of High-fat foods, such as fast food, French fries, packaged sandwiches, hamburgers, and pizza Industrialized condiments, such as mayonnaise, meat tenderizer, ketchup, prepared salad dressings, and prepared condiments powder or cubes.

However, diet must be complemented with exercise in order to lose weight quickly, and the recommendations of the World Health Organization (WHO) must be followed, such as performing moderate aerobic physical activities for at least 150 to 300 minutes or aerobic physical activities intense for at least 75 to 150 minutes, or an equivalent mix of moderate and vigorous activities throughout the week.

Meanwhile, the Mayo Clinic, a non-profit entity dedicated to clinical practice, education and research, points out that to lose weight you have to make changes in your habits and to know if you are prepared to do so, you have to ask yourself some questions such as :

Am I motivated to lose weight? Am I too distracted by other pressures? Am I using food as a means of coping with stress? Am I ready to learn or use other coping strategies? Do I need other support, Whether from friends or professionals, to manage stress? Am I willing to change my eating habits? Am I willing to change my activity habits? Do I have the time to make these changes?

In any case, the information given above in no way replaces medical advice and therefore the first thing to do is consult a health expert so that he or she can guide the process and indicate what is most appropriate for each person. .

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