20/10/2020

Weight loss tips to build a healthy lifestyle

a woman wearing jeans too big for her

Having a weight loss diet plan is pivotal to fight against one of the biggest problems nowadays, obesity.

According to a study published in the Harvard School of Public Health, obesity is a chronic (long-term) disease that can cause diabetes, heart and lung disease, high cholesterol, depression, colon cancer, high blood pressure, or sleep apnea among others.

Another Study by PubMed points to obesity being associated with a large decrease in life expectancy.

How can you lose weight?

The top natural weight loss tip when it comes to losing your belly fat is a well-balanced diet, avoiding processed foods, minimizing the intake of added sugar, getting enough sleep and exercising are the key points to focus on.

You’ll lose weight fast by eating the right amount of food for your body so we’re talking calories and macro-nutrients.

Vegetables have a little bit of protein, a little bit of fat but for the most part they’re a carbohydrate and in general, vegetables don’t have a lot of calories.

They’re very high in micronutrients, which are vitamins and minerals and low in macronutrients such as fat and proteins.

More tips you should incorporate into your ‘diet’ are:

  • Eat fruits
  • Avoid unhealthy snacks
  • Exercise
  • Control your stress level
  • Sleep 8 hours a day

How to lose belly fat?

You can lose belly fat without the exercise, but to get the level of toning and a level of cutting that most men and women want, it’s probably gonna take exercise at the end of the day to build more muscle mass and lose more belly fat.

Start your day with a high protein breakfast, drink water before every meal so you will feel fuller and eat less quantity, eat plenty of fiber, stay away from sodas and unhealthy snacks, control your intake of carbs, combine all this with exercising regularly and you will see results within a week or a month.

A few more tips:

  • Choose a low carb diet
  • Avoid sodas or alcohol
  • Lift weights 3 times a week
  • Eat plenty of fiber

What is intermittent fasting?

Intermittent fasting is an eating pattern, not a diet, that cycles between periods of eating and fasting. It does not change what you eat but when you eat.

There are different methods to do it but all they have the same common ground; splitting the day or week into eating and fasting periods. Following an intermittent fasting plan may slightly boost your metabolism and help you eat fewer calories, helping to get losing weight results.

One of the major benefits is that it will simplify eating healthy. With fewer meals comes less preparation, cooking and cleaning up. If you are thinking about fasting, consult a health professional first and see if is suitable for you.

What are some weight-loss diets?

The best diet for losing weight will be good for all parts of your body, from your brain to your toes, and not only your waistline.

If you take in fewer calories than you burn out then whatever diet you follow will work. There’s no need for weight loss pills or any extreme diet plan or program.

Some examples of diets are:

What is a low fat diet?

Low-fat diets were thought to be the best way to lose weight for years.

Nevertheless, there is evidence showing that low-fat diets don’t work all the time, in part because they replace fat with easily digested carbohydrates.

If you replace high fat for high-calorie food then you’ll end up gaining weight.

  • Leafy greens: Spinach, kale, etc…
  • Beans and legumes
  • Cruciferous vegetables: Broccoli, Brussels sprouts, etc…
  • Mushrooms
  • Chicken breast
  • Whitefish

What is a low carb diet?

Some studies show that low carb diets or keto diet, result in natural weight loss and improved health.

A low carb diet means that you eat fewer carbohydrates and a higher proportion of fat.

Eating more fat to lose weight? Yes, here fat is your friend.

If you minimize your intake of sugar, then you can eat all the fat you need to feel satisfied.

The reason is that when you avoid sugar your blood sugar will stabilize and the level of fat-storing hormone insulin will drop increasing the fat burning and making you feel more satiated.

  • Meat
  • Fish
  • Eggs
  • Natural fats

a salmon salad

What are some weight loss foods?

Following a weight loss plan doesn’t mean you cannot eat plenty of delicious meals.

Here are some weight-loss-friendly foods you can have without feeling guilty afterward, as long as you eat them with moderation.

  • Coconut oil
  • Chia seeds
  • Yogurt
  • Grapefruit
  • Whole grains
  • Chili pepper
  • Nuts
  • Apple cider vinegar
  • Avocados
  • Beans and legumes
  • Cottage cheese
  • Tuna and salmon
  • Lean beef and chicken breast
  • Leafy greens and cruciferous vegetables
  • Boiled potatoes or sweet potatoes

Simply eating these foods won’t help you lose weight, but you can use them to create a calorie deficit (eating less than you’re burning), which is what matters most.

Are there drinks to help weight loss?

Certain beverages are more effective than others at promoting natural weight loss when combined with other healthy lifestyle habits.

Not only should you drink water to keep hydrated, but it has been proven that drinking ice cold water can burn more calories than drinking room temperature water alone.

Drinking ice-cold water causes your body to burn up to an extra 100 calories per day.

Here are some drinks you should include in your diet when trying to lose weight.

Which weight-loss shake is the best?

Most shakes contain between 200 and 400 calories and a high amount of protein, fiber, and essential vitamins and minerals.

That’s why meal replacement shakes are a very convenient option to get a healthy, low-calorie meal.

Which weight loss tea is the best?

Drinking tea is considered to have many health benefits, among them boosting your metabolism, detoxification and helping your body to break down fats quicker.

Here you’ll find a list of the best weight loss teas.

What is the best exercise to lose weight?

Dieting makes up to 75% of what it takes to have a flat belly, the other 25% will come from exercise.

Technically you don’t need to exercise to lose weight but your body won’t be toned. It doesn’t really matter if you workout at home or in the gym.

You need to find a workout you genuinely enjoy if you have any hope of sticking with it.

Here are some exercises you might include in your routine.

  • Interval training
  • Lift weights
  • Boot training
  • Boxing, kickboxing, etc…
  • Crossfit

How can you lose weight at home?

Nowadays you don’t need to be a member of your local gym in order to have a good workout. You can build a really good routine from the commodity of your home.

Some exercises you could use are:

person walking in the mountains

Can you lose weight walking?

Walking is an excellent exercise to lose weight. While many exercises can burn calories, walking for 45 minutes will mobilize your body to dip into fat reserves and burn stored fat.

It is mainly good for burning internal belly fat, that not only contributes to your waistline but also raises your risks for diabetes and heart disease.

You’ll need to walk fast enough to raise your heart rate, obviously sauntering is not going to do it.

You’ll need to walk long enough so your body can burn the stored fat instead of the sugars your body stores for quick bursts of exercise.

Is possible to lose weight running?

Running is one of the most accessible exercises. You can run either in hot or cold weather. In the snow or in the rain. You can run with a friend or you can run by yourself.

That’s why running is one of the best works out there is to lose weight. As an estimate, you burn around 100 calories per mile you run. You can start with three 30 minutes run per week and go up from there.

How can you lose weight swimming?

Swimming has many benefits to mental and physical health, one of which is weight loss. It’s an activity that engages almost every major muscle group, requiring a person to use their arms, legs, torso, and stomach.

Among the benefits of swimming we can find:

  • A whole body workout
  • Is suitable for all ages and fitness levels
  • Builds cardiovascular strength
  • Good for people with injuries or disabilities
  • Improves symptoms of multiple sclerosis
  • Helps with asthma
  • Burn calories
  • Is safe during pregnancy
  • Boost your mood
  • Help you sleep
  • Good to manage your stress

How to lose weight without exercise

Losing weight without exercising is possible.

You don’t actually need to exercise in order to lose weight. You can have a flat belly by just improving your diet or better yet, developing healthy nutritional habits.

The only thing is that your body won’t be toned. There won’t be a six-pack for instance. You will be slim but not toned.

That is totally fine if it is what you want.

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