Welcome to 2022. We are still in the middle of a pandemic, but now we have successfully survived curfews and cyclones, among many other things, in 2020 alone, and we have realized that we are more vital than ever and ready to go to win our new year’s goals to lose weight and get in shape. Here, to help you take this Herculean quest one step further, we’ve jotted down 21 easy weight loss tips, diets, and exercise routines to make life (just a little bit) easier.
If you look for the healthiest and most effective way to lose weight, there are thousands of diets and methods to reach your goal. With so many different options on how to shed those unwanted pounds, finding just one plan can be a bit confusing.
The Best Weight Loss Tips You Can Apply
Choose a day to start your diet, stay tuned and have everything prepared. Although the climate is essential for achieving our purpose, it is not a good idea to go on a diet when we have a work or emotional problem, stress, exam time, etc.
Set yourself a reasonable goal, weight according to your sex, age, height, and a complexion that is considered healthy. This is the most important thing, and with the one that you feel good, be realistic, it will be easier for you to achieve an “Ideal Weight” , each person is different, and who better than you to know you.
Walking, swimming, cycling, 1 hour, minimum three times a week. If this is not possible, due to lack of time, force yourself to exercise in your daily life, go to work by walking or cycling, avoid elevators, enjoy weekends doing sports, play with the children.
Drinking abundance of water, at least 1.6L a day. If you can’t, try the infusions, hot or cold, they are perfect for this purpose.
Stay away from alcohol:
While on a diet, forget about alcohol as it provides many empty calories (no usable nutrients) and sugary sodas. Suppose you meet friends for a drink and you don’t feel like asking for water. In that case, you have several alternatives: tomato juice, ideal for aperitifs, herbal teas, soft drinks with 0% sugar or non-alcoholic beer (do not abuse the last two due to their gaseous content).
Cook with minimal fat:
Cook with as little fat as possible: steamed, roasted, and grilled. Steamed vegetables do not lose their vitamins and increase flavor. Papillote fish does not need oil, grilled meat, and boiled or poached eggs.
Choose good quality food:
Seasonal products guarantee the best taste and quality.
- Less fat meat: poultry without skin, rabbit and veal. Avoid pork, lamb, and cold cuts.
- Vegetables: all, highlighting: chard, lettuce, spinach, cucumbers and asparagus, which due to their low-calorie content can be consumed at will.
- Fruits – contain rapidly absorbed sugars, although essential in the diet, we should not abuse them, the least caloric is melon and watermelon, and the most caloric are grapes and bananas.
- Milk and dairy products, better skimmed.
Reduce fat intake:
Discard the butter, cream, and sauces. Instead, to cook and season salads, use extra virgin olive oil in two tablespoons per day maximum.
Savor the moments:
Take advantage of the food, calmly, set the table, serve on your plate what you are going to eat, no more, no less. It is best not to put food trays on the table, avoid the temptation to nibble. Instead, sit down to eat and nothing else, no television, no distracting readings, and chew slowly. It takes the brain up to 20 minutes to realize the feeling of fullness.
Use smaller plates:
It is a good idea to eat from the dessert plate, to make a mistake: “the plate is full.”
How to Lose Weight Quickly: Understanding Your Calorie Balance
Caloric balance is the ratio of calories ingested to calories expended by an individual at any given time. This is the MOST IMPORTANT factor when changing weight. What you need daily will be individual based on your age, lifestyle, and fitness habits.
You can lose 5–10 pounds (2.3–4.5 kg) of weight – sometimes more – in the first week of a diet plan and then consistently lose weight after that. The first week is usually a loss of body fat and water weight.
If you are new to the diet, weight loss can happen more quickly. The more weight you lose, the faster you will lose it.
There are 3 states of caloric balance
- Negative caloric balance (hypocaloric diet)
- Caloric balance (ecaloric diet)
- Positive caloric balance (hyper caloric diet)
These nutrition tips are dedicated to helping you
In addition to weight loss, a low-carb diet can improve your health in several ways, although the long-term effects are not yet known:
- blood sugar levels tend to decrease significantly on low-carbohydrate diets
- triglycerides tend to decrease
- LDL (bad) cholesterol decreases
- blood pressure improves significantly
- Facilitates healthy eating
- Lose weight
- Improve your energy and daily training
- Decrease emotional nutrition
- plan ahead
- Improve your health and your immune system