With the new year we all aim to lose weight, and the sooner we get to it, the better
Losing weight is not as complicated as you think. And lose many kilos in a short time, and in a healthy way, either. Sometimes it is just a matter of following the indicated advice and monitoring the habits that you have been following for years, and that may be making you gain weight without realizing it.
Surely many times you have 'laughed' at those who order a hamburger to eat but then accompany it with a light drink. Well, my friend, everything counts in the end.
In fact, you can lose up to nine kilos in a few weeks by making small changes in your routine and discarding those habits that make you accumulate fat.
1) Count the calories you consume
Counting calories is very good, especially for you to be aware of what you eat. According to a review of 37 studies conducted among more than 16,000 people, weight loss regimens that incorporated calorie counting caused people to lose up to 3.3 kilograms more than those that did not incorporate this counting.
Although many experts advise against it, the experts at ' Health Line ' advocate for it. To lose weight, you need to burn more calories than you consume, that's right. You can achieve this deficit by reducing your intake or increasing your physical activity. Or doing a not very drastic combination of both.
Once you know how many calories you consume in your day to day (you must count them for a couple of days), you should lower the total number by 500. That is, if you normally eat 2,800 calories, you have to start eating only 2,300. In this way you will lose 0.5 kilos per week. We will remove the other half a kilo based on exercise and tricks to accelerate the metabolism.
On the days that you do not exercise, you should consume an average of 1,500 calories a maximum per day.
Remember that to lose a kilo you have to have a deficit of 7,000 calories. That is, if every day you burn 200 (and you behave well with the diet), it will take 35 days to lose a kilo on the scale.
2) Diet based on proteins and vegetables
During this month your diet should be based on a main protein dish (chicken, eggs, fish) with a generous accompaniment of vegetables (salad, broccoli, cabbage, puree, soup ...).
This winning combination, because in addition to keeping you full of energy throughout the day, it keeps your sugar level stable, thus avoiding cravings, and satisfies you with very few calories.
To give you an idea, a generous salad and two turkey or chicken fillets are just 250 calories.
3) Do half an hour of cardio
If you want to lose weight, exercise is essential, even if you do it at home. Performing 30 minutes of cardio a day will be enough to burn off those extra calories. Examples? Walking, dancing, running on site or in the street, boxing, and cycling.
A study of 141 obese adults showed that the combination of 40 minutes of cardio, three times per week, combined with a healthy diet decreased the body weight of the participants by 9% over a period of six months.
The best thing is that you have a coffee in the morning and go out for a run, at least 30 minutes. One trick to burning more fat and calories during training is to do intervals of speed and intensity. That is, you can run at full speed for five minutes and walk for three; And so you intersperse
4) No bread or refined carbohydrates
Cutting back on carbohydrates is another easy way to improve your health and lose weight. It is especially beneficial to decrease your intake of refined carbohydrates, which do not contain nutrients or fiber. These hydrates are found in white flour or white bread.
Not only do these foods contain hundreds of calories, but they are also rapidly absorbed into the bloodstream, causing blood sugar levels to skyrocket. This will make you hungry and snacking throughout the day.
A macro study of 2,834 people found that people who ate more refined carbohydrates had, on average, more abdominal fat than those who ate whole-grain carbohydrates.
5) Drink lots of water (especially cold)
Not only does water have no calories, but also, by consuming it, you will be burning more calories, since it speeds up the metabolism, according to this study.
Numerous investigations have shown that resting energy expenditure (that is, the burning of calories) increases between 24 and 30% in the ten minutes after consuming water. The effect lasts no less than an hour.
Drinking a pint of water, in fact, burns an exact 23 calories. In other words, if you drink this amount of water a day for a year, you will be burning 17,000 calories or, what is the same, you will lose 2 kilos of fat just with this small daily gesture. If the water is cold, in addition, the slimming effect is multiplied, since the body spends more energy in heating your body.
6) Reduce your consumption of fruits
Fruits are very healthy but they are loaded with sugar, and if we want to go fast with weight loss it is better to reduce its consumption for at least two weeks. You should also not drink soft drinks, neither in their normal versions nor 'light' or 'zero'. In these seven days you can hydrate with water, teas or coffee.
7) Five light meals
The best thing is that you eat five meals a day, so you will avoid having anxiety about eating little and you will not sin with carbohydrates. Between feeds, three or four hours should pass, and thus avoid low blood sugar.
8) Do not eat anything at night
You must not eat anything later than 21 hours. Your metabolism slows down as the day goes by, so it is important that you do the last meal of the day as soon as possible, as you will have a better chance of burning it completely.
9) Chew slowly
Researchers from the University of Kyushu Fukuoka (Japan) showed in a study that "slowing down the speed with which you eat can be effective in preventing obesity."
To verify this, they divided the participants into three groups: some, devoured the food; others ate 'normal'; and the latter did it slowly. Outcome? Those who ate at a "normal" rate were 29% less likely to be obese.
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