In addition to lowering the level of calories in our meals is convenient to increase daily intakes and support them with physical exercise to facilitate weight loss. Until not long ago, the ambition to lose weight was based on the desire to show off a more slender and toned body; However, after checking that overweight and obesity are direct causes of serious diseases , many have made it a priority. Currently there are a number of methods and routines with which you can lose weight without having to subject the body to dangerous feeding plans or intense physical regimes. However, it is a difficult process that can only be achieved when it is carried out with discipline and perseverance. The fact that many people fail in their attempt to reach a stable weight is the indication that they are doing things wrong.
For this reason, it is essential to know other aspects that influence the results and that are like golden rules to reach the goal.
1. A Balanced Diet is Essential to Lose Weight
The adoption of a varied, balanced and moderate diet is one of the most important aspects when losing weight. Under no circumstances should proteins, carbohydrates and much less fat be suppressed, as some of them usually do. The key knows how to choose foods with high quality nutrients, such as:
- Vegetables and fruits.
- Lean meats
- Seeds and nuts.
- Olive oil.
- Natural yogurt
Likewise, you should try to make a weekly meal plan that helps ensure a complete and appropriate diet. One of the aspects to consider is that the portions should be divided for 5 or 6 times a day, that is, to eat every 2 or 3 hours. This guarantees that the metabolism and the segregation of insulin are constant, which leads to a greater energy expenditure and increase in the sensation of satiety.
2. Drink Plenty of Water Every Day
Instead of drinking carbonated beverages or commercial juices, you should increase the consumption of water or low-calorie natural liquids such as tea.
“Drinking between 6 and 8 glasses of water a day will support the function of metabolism and promote the detoxification of the body to eliminate retained waste”.
This, along with the fiber, will be decisive to increase the volume of the feeding, that is, to increase the feeling of satiety to keep calories under control.
3. Include Cruciferous in the Diet
Cruciferous vegetables are very low in calories and contain nutrients that improve the body’s ability to burn fat. Its richness in fiber, antioxidants, vitamins and minerals makes it allied to the metabolism and regulation of blood sugar levels. To make matters worse, they also have important benefits on the cardiovascular system, as they help reduce high cholesterol and triglycerides.
Some of these are:
- The cabbages
- The cauliflower
- The cabbages of Brussels.
4. Include Food Supplements
We should not confuse food supplements with pills or commercial products to lose weight. With these we refer to those ingredients whose nutrients support the diet to give a “boost” to the metabolism. The omega 3 fatty acids, vitamin E and fiber are some of those that can be increased in the diet to lose weight.
Among these are:
- Beer yeast.
- Wheat bran.
- Chia or flax seeds.
- Apple vineger.
5. Choose Low Calorie Snacks
No matter how hard we try to avoid cravings that feeling of wanting to eat a snack between meals will always appear. But … Who said that these should be a source of calories? In the market there are many products that can serve to replace snacks rich in fats and sugars. Lean cheeses, vegetables and wholemeal are perfect to consume as snacks with a low caloric index.
As much as you try to avoid it by making excuses, physical exercise occupies one of the first places among the rules to achieve weight loss. This is the best supplement for the diet, not only because it increases the number of calories burned, but because it serves to tone and shape the body. There are many types of training and you do not have to be an expert to get them started. Starting with a soft routine and increasing it little by little is the best way to achieve success.
7. Eye! Do Not Fool Yourself
There is no doubt that genetic factors and some diseases have a significant influence on weight gain or obesity. However, that does not mean that it cannot be controlled through the daily practice of healthy routines. To think that you will never be able to lose weight is the first step towards failure. Although the results take time to become noticeable, at some point they begin to generate satisfaction. Be patient!
Ready for the challenge? Do not wait more. Start practicing all these recommendations and notice changes in your body in a short time.
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