As summer approaches in December, many people are looking for quick and healthy ways to lose a few extra pounds. Although the process of healthy weight loss takes time and discipline, changes to your routine can help you achieve this goal safely.
To help you with this mission, the report from CNN heard from a physical educator and a nutritionist who listed eight tips for losing weight in a healthy way and in time for summer.
1 – Focus on healthy eating
THE nutrition is key to any weight loss plan. Prioritize the consumption of foods rich in nutrients, such as fruits, vegetables and whole grains.
Increasing your intake of fiber, such as oats and chia, also helps to make you feel fuller and regulate bowel function.
Furthermore, it is important to reduce the intake of ultra-processed foods with a high sugar and fat content, which in addition to contributing to weight gain, have a negative impact on health.
“Eat protein with every meal, it promotes satiety and helps build lean mass. Ideally, weight loss burns fat and not muscle mass, so ensuring protein intake and exercising is a good combination to lose weight correctly”, says Amanda Figueiredo, clinical nutritionist at USP and weight loss specialist.
“Good sources of protein are chicken, lean meats, fish, chickpeas, beans, lentils, peas and tofu”, he explains.
2 – Portion control
Even healthy foods, when consumed in excess, can hinder weight loss.
It is important to pay attention to portion sizes and avoid repeating meals.
A good strategy is to eat slowly, as it takes the brain about 20 minutes to signal that the body is satisfied.
This practice can prevent excessive consumption of food and, consequently, calories.
3 – Avoid restrictive diets
Although it’s tempting to follow fad diets that promise quick weight loss, they can be unhealthy and unsustainable in the long term.
Very restrictive diets can lead to loss of muscle mass and cause the “accordion effect”, in which the weight lost is quickly regained. The ideal is to focus on habit changes that can be maintained even after the summer.
4 – Be careful with hydration
Drinking water is essential for the body to function properly and can help with weight loss.
Often, the feeling of hunger is confused with thirst. You can drink a glass of water before meals to avoid overeating.
Furthermore, a good idea is to replace soft drinks and processed juices with water or unsweetened teas.
“The recommended amount of water per day may vary according to body weight. A common formula suggests consuming approximately 35 ml of water per kilogram of weight. Thus, a person who weighs 70 kg, for example, should drink around 2.45 liters of water per day. For those who exercise, the need for hydration increases as the body loses more fluids through sweat”, explains the nutritionist.
5 – Physical activity
Physical exercise is another pillar for weight loss. Practicing activities such as walking, running, swimming or weight training helps burn calories and speed up your metabolism.
The ideal is to combine aerobic exercises, which increase calorie burning, with weight training, which helps maintain muscle mass.
This is important because gaining lean mass favors metabolism, helping you burn more calories, even at rest.
“Do 30 to 40 minutes of aerobic exercise every day, as they help a lot with fat oxidation, leading to weight loss”, explains Vanessa Furstenberger, physical educator.
“Combining aerobic exercise, such as walking, running or cycling, with strength training such as weight training or functional training, helps speed up your metabolism and burn more calories. Regular exercise also helps with muscle toning, ensuring a more defined body for the summer”, adds the physical educator.
6 – Sleep well
Sleep has a direct impact on weight loss. Sleeping little or poorly can increase levels of cortisol, the stress hormone, which is linked to the accumulation of abdominal fat.
The ideal for an adult is to get seven to nine hours of sleep per night to maintain hormonal balance and avoid hunger pangs the next day.
7 – Manage stress
Stress can lead to increased appetite and emotional hunger, making it difficult to lose weight.
Practices like meditation, yoga, or simple walks outside can help reduce stress and improve focus on health and wellness goals.
8 – Have realistic goals
It’s important to have weight loss goals that are achievable and healthy. Lose up to one kilo per week is considered an appropriate and safe pace.
Focusing on small habit changes that can be maintained over the long term is the best way to ensure lasting results.
“Healthy weight loss generally ranges from 0.5 kg to 1 kg per week, which is equivalent to about 2 kg to 4 kg per month. This loss rate is considered sustainable and safe for most people”, says the nutritionist.
“It can be achieved with a combination of a balanced diet and regular exercise, without the use of medications or restrictive diets. However, these numbers may vary depending on factors such as metabolism, level of physical activity, age, gender and each person’s starting point”, he adds.
This content was originally published in Is there still time to lose weight for the summer? See tips on the CNN Brasil website.
Source: CNN Brasil
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