If you have tried everything to lose weight and nothing works for you, we will tell you two dozen tricks that you have to carry out to succeed and achieve your weight goal
To lose weight in a healthy and fast way, we do not need to go hungry, or kill ourselves in the gym or any of the efforts you imagine. With making small adjustments in your day to day you can easily lose weight, but you have to do them, of course.
Most people stop taking care of themselves because they don't have the time or desire and think that losing kilos is going to mean a lot of sacrifice, when the reality is quite the opposite.
Going to the gym if you do n't change your diet one iota is , in short, a waste of time and money . If you do n't take care of your diet and you kill yourself exercising, you will notice little or nothing in your physique , since to lose a kilo just through training you have to burn 7,000 calories, as we tell you here .
Also, if you exercise and continue to eat the same, you are at risk of gaining weight, as this study conducted by Arizona State University found. The ideal, then, is that you adjust your diet with the advice that we are going to give you below and that, yes, you stay active . Performing 30 minutes of cardio a day will be enough for you to burn those extra calories and to mobilize the accumulated fat.
Many studies show that caffeine can help increase metabolic rate by up to 11%. In fact, six different studies found that people who consume 270 mg of caffeine per day (approximately three cups) burn an additional 100 calories every 24 hours.
Although studies have not conclusively proven this, some research indicates that green tea extract may play a significant role in our slimming challenge.
This drink has powerful antioxidants called catechins , active ingredients related to weight loss : they can stimulate metabolism and help increase the effects of some effective fat-burning hormones , such as noredraline.
Fucus, meanwhile, is a seaweed that contains sodium and iodine. One of its main uses is as a basal metabolism accelerator , which allows us to consume more energy at rest .
The more similar your eating schedule is every day, the better you will be at being slim and healthy. The body has to be taught when to eat and when not, like the large intestine when it comes to bowel movements .
Ideally, if your work allows it and whenever possible, you should always have breakfast, lunch and dinner at the same time . And, if you can, try not to make dinner later than 8:00 p.m. , since everything you eat after that time will make you fatter, since the metabolism slows down.
Full body strength training is important if you want to lose your belly . Weights help you build muscle, which will replace body fat. In fact, strength training is one of the few activities you can do to speed up your metabolism (the number of calories you burn at rest).
If you have never done weights , you can start practicing two days a week and increase the intensity and number of sessions over time. Be careful with injuries. Don't demand more of yourself than you should. If you have doubts, it is always advisable to go to a gym and work under the guidance of a monitor or hire a personal trainer.
There is a lot of conflicting information about diets and what you should or should not eat. Actually everything is quite easy, and if you think a little you will know what is healthy to eat and what is not.
We suggest that you make smart changes to your diet , that is, eat fewer carbohydrates (bread, pasta, rice...), more protein (chicken, fish, vegetables...) and eat four or five meals a day . day , as they will keep you satiated for longer.
A perfect ideal lunch or dinner would be composed of a generous serving of vegetables (green leafy vegetables are best) with a portion of lean protein. There's no more.
Foods that are rich in refined carbohydrates and sugar do not satisfy hunger, quite the contrary: they make us want more and more by causing insulin spikes in the blood. Instead, eat high-fiber foods like whole grains, oatmeal, vegetables, fruits, legumes, and chia seeds, as they will fill you up more.
Fiber helps slow down your digestion . Result? You'll be less likely to eat more or snack on unhealthy options. A 2015 study, published in the ' Annals of Internal Medicine ', showed that for those who have difficulty following a strict diet, just increasing fiber intake could lead to weight loss. If you are a man, you should consume an average of 38 grams of fiber per day , and if you are a woman, 25.
We eat more processed than we are aware of, as we already told you in Vozpópuli . These pseudofoods are often high in sugar, fat, and calories .
Furthermore, these products are designed to make you overeat and become addicted to them, according to this study .
We already told you that consuming protein at breakfast was essential if you wanted to lose weight , but not only in the morning.
Consuming these foods will help you stay full and maintain your muscles post-workout. As a general rule of thumb, you should eat at least 70 grams of protein throughout the day.
Studies have shown that the food you have at home greatly affects your weight and your eating habits. That is why you should try to have only healthy foods on hand , so you will reduce your snacking outside hours as much as possible and let yourself be carried away by anxiety.
A serious problem with processed foods is the amount of added sugar they have. Even the most 'healthy', such as yogurt or sliced turkey.
Eating a lot of extra sugar is linked to heart disease , type 2 diabetes, and cancer. That is why you should always read the nutritional labels of what you buy and are going to eat.
Glucomannan is a highly hydratable fiber . It is usually taken in pill form and is low in calories. It helps to lose weight because it slows down the emptying of the stomach and reduces the absorption of fats, while feeding the beneficial intestinal bacteria.
Although some juices are healthy, you should avoid them if you want to lose weight . And the same goes for all the liquid calories that come from beverages like sodas, milk shakes, and energy drinks. The consumption of these liquids is related to obesity .
Legumes are very good for speeding up metabolism and, therefore, losing weight faster. Lentils or chickpeas are a good option, in addition to peas, which are halfway between protein and vegetables. In this regard, an investigation found that those who followed a diet rich in legumes for only eight weeks accelerated their metabolism and lost much more weight than those who did not.
Research has shown that a diet too low in nut components can reduce the thyroid gland's ability to produce sufficient amounts of hormones, which can significantly slow metabolism .
There is no need to fear the ' good fat ', on the contrary. "Eat fat to get thin, don't be afraid of it. Fat is your friend," was a slogan from the National Obesity Forum, and it's true.
By choosing the right types of fats, you can lose weight faster. These are the polyunsaturated ones , like omega 3 , or the monounsaturated ones. We find the 'good fats' in foods such as olive oil , avocado, nuts or salmon.
All the advice we are giving you is useless if you are stressed, since your body will not lose weight and you will tend to eat more and more caloric pseudo-foods.
Stress and anxiety prevent us from resting, and this makes us gain weight and not lose weight. A study published in Obesity Reviews showed that stress, lack of sleep and weight gain are associated with each other. That is why you should try to relax, and the walks that we have told you in point 1, a hot bath or having sex (alone or accompanied) are good for it.
Vitamin B plays an essential role in the metabolic rate, especially B1 (thiamin), B2 (riboflavin) and B6 (pyridoxine). We can find these vitamins in foods such as bananas, potatoes, eggs, spinach or whole foods.
Intermittent fasting is an eating pattern that alternates between periods of fasting and eating. It is followed by many celebrities, such as Jennifer Aniston and Elsa Pataky , and has been shown to help with weight loss.
Things in the palace go slowly , and when it comes to losing weight, it's like that, reader. Remember that if you lose a lot of weight in the first few weeks, then it will be easier for you to regain it, so it is better to lose a little weight every week (0.3 kilos at most) so that the change is real and lasting. Try to weigh yourself every morning but without stress or overwhelm.
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DISCLAIMER: You should not use the information on this site for the diagnosis or treatment of any health problem or as a substitute for medication or other treatment prescribed by your physician or health care provider. or other treatments prescribed by your physician or health care provider. You should consult with a physician or health care professional before beginning any diet, exercise or supplementation program, before taking any medication or dietary supplement or if you have or suspect you may have a health problem.
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