Most people looking to lose weight, usually do not know where to start. Between the flow of information they read and the advice of their relatives, the confusion is guaranteed! We propose in this article some tips to follow to lose weight healthily.
7 simple tips to lose weight in a healthy and sustainable way
Eating protein for each meal:
Protein is essential for a balanced diet. They contain amino acids necessary for proper functioning of our body and are involved in the repair of skin cells and the development of muscle mass. Protein also offer a lasting feeling of satiety, reduces sugar cravings and increases energy expenditure because their assimilation requires more energy to the body. So they are ideal for weight loss.
There are various sources of plant and animal proteins. Animal proteins are of higher quality because they provide biological eight amino acids that are not found in some vegetable proteins. It is therefore important to diversify its sources of protein throughout the day. Among the best foods to eat: chicken, eggs, cheese, salmon ... The protein intakes vary greatly depending on the weight, gender and the intensity and frequency of physical activity.
For example, sedentary people generally need 0.8 g of protein per kg, while those who do endurance sports require an intake of 1.2 to 1.7 g per kg.
Avoid liquid calories:
Avoid sugary drinks, sodas and alcohol that bring you a lot of calories but no nutritional value. Fruit juices sould also be avoided because they increase the blood glucose levels. Prefer tea or water to drink throughout the day.
Write down all:
Writing down all the foods you consume daily can help us to monitor our diet. This allows, in fact, realize the amount of food ingested which allow us to eat in moderation.
But beware, this is simply to record the foods and not counting calories, something that can quickly turn into an obsession, then a real eating disorder.
Do not eat after dinner:
After a long day of work, many people enjoy this relaxing time watching TV, huddled in their couch and shelf on the thighs. While some are satisfied with a little fruit, a yogurt or a handful of nuts, others throw themselves on chips, ice cream, cookies or other foods that certainly does not help to lose weight.
That is to say that a small healthy snack before bed can be tolerated, but a heavy or unhealthy food is to avoid!
Eat 5-6 meals a day:
The conventional rule of 3 meals a day is over, today nutritionists advise to split meals to speed up weight loss. Eat 5-6 meals a day, due to 3 main meals and 2 or 3 snacks would be much more effective for weight loss.
Indeed, spacing the meals long hours, the person tends to eat more than is necessary. So the ideal is to eat more often, but less (smaller portions).
According to a study by the University College Maastricht, split meals, at least 4 a day could reduce the risk of obesity significantly.
Try the HIIT (High Intensity Interval Training):
For people who get bored quickly or who simply do not have time, the HIIT (high intensity interval training) is a great option. This is a form of training that alternates between periods of high intensity exercises with short periods of recovery. By pushing the body to its limit, HIIT increases the heart rate from 80 to 95%, which helps to burn more calories.
The other benefit of HIIT is its ability to burn fat and increase the metabolic rate while maintaining muscle mass.
A study by Canadian researchers has shown that 15 minutes of interval exercises are 9 times more effective than 20 minutes of classic endurance exercise for losing fat and less in five weeks.
Among the forms of HIIT, there is the Tabata method that does not last more than 4 minutes and consists of 20 seconds of high intensity exercise followed by 10 seconds of rest, repeated 8 times.
Strengthening Muscles:
In addition to the cardio exercises, strength excercise can also help to reduce body fat while developing the muscles. Strength workouts also helps to tone and define muscles and increase endurance. Practice 3 to 4 sessions for 30 minutes per week to get the body of your dreams.