Getting rid of the extra kilos gained during the holidays and fulfilling our goal before the end of the year, of achieving a healthy weight, may not be a simple task. However, we leave you the best tips to lose weight permanently this season.
Without resorting to resources or miracle diets, and hand in hand with an effective modification of habits that helps us to lose weight gradually, without rebound effect And definitively, we show you what our recommendations are to truly lose weight without neglecting your health:
Drink more water and less soft drinks or alcohol
Liquid calories can truly be a hindrance to weight loss, while choose water as your main drink and drinking it in sufficient quantities is key to avoiding the presence of thirst, which is often confused with hunger.
Proper hydration can improve weight control and drinking water before each meal has been associated with a better control of the amount of food we eat.
Therefore, drinking water regularly and reduce the consumption of soft drinks as well as alcohol They offer empty calories and do not satisfy you at all, it is a very important habit to lose weight permanently.
Eat only when we are sitting at the table
To achieve a more conscious diet and thus improve control of the quantity and quality of what we eat, We recommend eating only when we are sitting at the table and avoiding eating while doing other activities or standing.
With this advice we will achieve significantly reduce snacking or unconscious food intake which represents a great obstacle when losing weight.
Recover homemade food
The dishes that we can eat prepared outside the home or those ready-to-eat foods that we find in the supermarket, usually have more calories and lower quality nutrients compared to those that we can eat. make with our own hands.
Therefore, to achieve a better quality diet that helps us eat less and lighter, we recommend recover homemade food, since cooking more can be a resource that helps us achieve the caloric deficit we need to lose weight almost without realizing it.
Add fruits and vegetables to each intake
The fruit and the vegetables They are very nutritious foods, rich in fiber that promote satiety, with high water content and therefore, low energy density. For all this, its inclusion in the usual diet is essential when we seek to lose weight through healthy eating.
A good resource is try to make these foods present in every meal of the day, in order to satisfy us with quality nutrients and make it easier to achieve a negative energy balance to lose weight.
Reduce sugar consumption as much as possible
Free or added sugars are nothing more than nutrients that are recommended to reduce if we are looking to lose weight, since they promote the storage of fats in our body and have an addictive effect.
On the other hand, the sugars and all foods that contain it are nothing more than a source of empty calories, they do not provide satiety and hinder our attempts to lose weight.
Therefore, we recommend avoid ultra-processed foods as much as possible, since they can be sources of free or added sugars that make weight loss difficult and, on the contrary, can lead to an increase in kilos and body fat.
Use extra virgin olive oil as the main fat body
Fats in the diet are necessary, but it is essential to choose quality alternatives. Therefore, we advise use extra virgin olive oil as the main fat body, since it is a source of phenolic compounds with antioxidant and anti-inflammatory action and also, the consumption of its fats has been associated with greater oxidation of lipids in the body.
So, extra virgin olive oil can be a good resource when we are looking to lose weight, always recommending using it to season, avoiding fried foods.
Incorporate legumes into our dishes
Legumes are low energy density foods and high satiating power because offer fiber and vegetable proteins that can increase metabolic activity.
Furthermore, used as a replacement for meat or refined grains They constitute an excellent alternative to achieve a quality diet that helps us lose weight.
We can go to legumes dried that we will later soak and cook at home or, use canned or jarred alternatives if we are looking for greater practicality when cooking.
Include a handful of nuts every day
The nutsAlthough they are foods that are very concentrated in calories, they are great allies when losing weight, since they help control anxiety and stress levels and at the same time, they have high satiating power due to their richness in fiber and vegetable proteins.
On the other hand, they are a source of unsaturated fats that can help us lose weight and because they are hard foods that require chewing, they can contribute to reduce hunger and appetite levels in our body.
Prioritize fish over meat
Although fresh, lean meats can be an excellent source of protein, the reality is that increase fish consumption can promote weight loss by offering us Omega 3 which has been associated with positive changes in our body composition, helping us gain lean mass and reduce fat mass in our body.
Of course, fish (like meat) are not essential foods, but their richness in quality proteins can provide satiety and be helpful. to preserve muscle masswhich can help avoid the much-feared rebound effect after weight loss.
These are nine tips that can help you lose weight permanently in this season, hand in hand with a quality diet.
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Image | Cover photo: Louis Hansel, photo 1: Jonathan Cooper, photo 2: Pablo Merchán Montes, photo 3: Jason Briscoe, photo 4: Hermes Rivera, photo 5: Alexander Grey, photo 6: Jumpstory, photo 7: Milada Vigerova, photo 8: Usman Yousaf, photo 9: Farhad Ibrahimzade