Ten tips to lose wieght

Losing weight is a goal that many people share, however, it is not easy to achieve it; Often it is necessary to change eating habits and even lifestyle in order to achieve effective and lasting results. These are ten key tips to lose weight, whether the reason is for aesthetic or health reasons:

1. Have a will:

You have to want to lose weight and therefore it is important to have a mentally favorable attitude for it, since every diet involves an effort that requires the personal will of each one. If you do not want or do not have enough courage, it is better to leave it for another time.

2. Determine if it is really necessary to lose weight and, in that case, how much:

Many people consider losing weight without really needing it, probably for fashion reasons, and others need it but don’t know how much.

3. Change habits

You have to be fully aware that being overweight and obese is due to eating more than you should. The vast majority of overweight cases are related to an eating disorder that, in general, tends to be overeating. However, no one should blame themselves but try to find a solution; It is not about making a certain diet for a time but about a real change in eating habits that translates not only into weight loss but also a real change in life and better health .

4. There are no miracle diets

Periodically a fashionable diet is put to which a certain origin and certain properties are attributed immediately, which, in most cases, are false but that everyone believes absolutely. There is no diet that is valid for a person for a lifetime , which is valid at one time, at another time or circumstance the person ceases to be, therefore the best diet is the one that best suits personal characteristics. each.

5. There are no miracle drugs

This point is even more dangerous than the previous one, because behind each drug that becomes fashionable there may be powerful economic interests  that only seek to increase benefits and not always in terms of health. However, one should not be entirely pessimistic, as in recent times some have appeared that can be a good help, but only that: a help. No medication can replace the fundamental fact of the need to change dietary habits.

6. Nutritional education

This point should be addressed already at school, but in a very practical sense: knowing foods , what they contain, what they are for, etc., because there are many erroneous myths about food that are often the cause of inadequate diets. . All foods are good and all are bad; everyone gets fat and everyone loses weight; the only food that really loses weight is the one that remains on the plate, as Professor Grande Covian masterfully affirmed.

7. What do we eat?

You have to eat everything, the diet should be as varied as possible and include as many foods as possible from the different groups: fruits, vegetables, dairy products , cereals and legumes, protein foods (meat, fish, chicken, eggs, etc.) .

A healthy and balanced diet must be constituted throughout the day by:

  • Between 50 and 60 percent carbohydrates: cereals, legumes, fruits, vegetables, dairy, and sugars.
  • 25 percent fat(oils, nuts, and those contained in animal protein ) and no more than 15-20 percent protein (meat, fish, eggs, cheese, and legumes).

To lose weight, you will have to choose between the least caloric foods and distribute them in an appropriate way throughout the day.

8. How much do we eat?

If it is clear that we get fat because we eat too much, how much should we eat then? As a general rule, we can establish that according to the different ages, the following amounts are needed to live:

  • 1,300 to 1,900 kcal for children up to 10 years old (school stage).
  • 2,000 to 3,000 kcal between 11 to 18 years (the most important time of growth).
  • 2,300 to 2,800 kcal in the adult stage.
  • 1,500 to 2,000 kcal from the age of 50.

These calories are necessary to live, logically if you are overweight you will have to reduce them. But more important than walking around counting calories is the quality of what we eat, we must ask ourselves ” what do I eat ? ” Rather than ” how much do I eat ? “.

When dieting it is very important not to go hungry as it can increase anxiety . If, by counting the millimeters to the calories, we get up from the table starving and throw ourselves headlong into a package of cookies, the end result will be an excess of food.

9. Exercise

Lack of exercise, even if eaten properly, induces obesity since immobility does not burn enough energy that tends to accumulate. You have to be realistic with the possibilities of each one, if we work all day and join a gym at the last minute, chances are that we last very little time, because the effort is usually enormous. It is better to walk for half an hour, or to climb the stairs at home or at the office, but let it be something daily that becomes part of our life habits.

If possible, the ideal is to perform an aerobic exercise , such as running or cycling, and if possible outdoors , which adequately oxygenates the cells, which favors metabolism.

10. Have patience

Losing weight is not an easy or grateful process, it costs a lot to lose two kilos that are recovered in a simple weekend of partying. We must not falter and if we skip the diet it does not matter, we must not blame ourselves but continue the next day. The end result depends on the sum of the small daily efforts . It is clear that, like everything in life, achieving and maintaining an ideal weight is the consequence of a personal will to want to do it.

 

by Abdullah Sam
I’m a teacher, researcher and writer. I write about study subjects to improve the learning of college and university students. I write top Quality study notes Mostly, Tech, Games, Education, And Solutions/Tips and Tricks. I am a person who helps students to acquire knowledge, competence or virtue.

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