Learning to lose weight healthily

Learning to lose weight healthily

Gaining or losing weight, in most cases, is the result of lifestyle changes. As we know, to lead a healthy lifestyle we must include a healthy and balanced diet and practice physical activity on a regular basis. Food, exercise and supplements are inseparable.

Learning to eat

If we make small changes to our diet on a daily basis, we will obtain great results. It is not necessary to eliminate everything that we like, but what does not benefit our body.

  • Start the day with a good breakfast that contains protein, healthy fats, and fiber. You will feel satiated and energized all morning. Peanut butter is a healthy option that you can combine with sweet or salty.
  • To lose fat you must also reduce its consumption, especially saturated and hydrogenated: butter, margarine, fatty meats, pastries and pastries, sausages, etc. 
  • Start with salads, soups or vegetable creams. Thanks to its fiber and water, we feel full and eat less amount of more caloric foods.

  • Watch the size of the portions, especially at night and replace half of your portion of carbohydrates such as pasta, rice or potatoes with fresh vegetables. Ideally, they should be of quality, seasonal and local.

  • Increase your daily intake of quality protein to 1.6 g/kg of body weight. Supplementation is not necessary for most people, although sometimes it is a quick and healthy way to introduce that extra.

  • It includes healthy snacks such as fruit, nuts, natural yogurt, homemade fruit smoothies, vegetable drinks and oatmeal, etc. to eat between meals, without sinning with saturated fats or added sugars.

Learning to train

When we subject our body to a reduction in calories, we not only lose fat, but also muscle tissue. We can reduce this loss by choosing the type of exercises well when we train.

Did you know that despite what many people think, long-term, low-intensity aerobic exercise such as walking, cycling, slow swimming, etc. is not the best way to burn fat? High-intensity aerobic exercise not only burns fat, it also speeds up your metabolism and keeps it high for a while after you work out.

An example would be doing intervals with sports such as swimming, running, cycling, elliptical, rowing about 2-3 days a week and approximately 30 minutes: 5 minutes gentle warm-up + 10 x (30″ hard + 1 minute light) + 5 ‘ back to the calm.

In your weight loss program there should be at least 2 strength training sessions per week. Don’t confuse bodybuilding training with strength training. To lose weight and keep it off you must improve your metabolic rate and the most effective way is by gaining muscle.

You don’t need a lot of time to train: 2-3 weekly HIIT sessions of about 30′ are enough to improve fat burning. It will depend on your level, if you have never trained with weights, it is convenient that you start with machine exercises and self-loading to develop your motor skills.

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