To lose weight, follow a balanced diet and regular physical activity. But it is also important to know what type of foods to eat and what kind of diet to follow. Here are some tips that nutritionists recommend to help you lose weight.
What causes weight gain?
Several causes can hide behind the accumulation of fat, including:
- Certain treatments
- Lack of sleep
- Poor diet
- A sedentary lifestyle
In addition, the weight gain can lead to serious health problems like diabetes, heart disease, cholesterol, high blood pressure.
Here are some tips recommended by nutritionists to help you lose weight
Pay attention to your diet
Energy is the key. Contrary to what people may think, do not start the day without eating if you want to lose weight, but simply consume some very effective fat burning foods, such as:
You probably didn’t know, but the eggs are rich in protein and low in calories. So you can accompany your meal with the food that will provide a sense of lasting satiety and help you refuel the energy. However, do not eat more than three eggs a week.
Foods rich in fiber
Fibers are very beneficial to the body, including the digestive system. Indeed, these components help to slow down the digestion of food to provide a feeling of all day lasting satiety. In addition, several scientific studies have shown that a high fiber diet helpes remove up to 4% of abdominal fat. Feel free to eat foods high in fiber, such as lentils, apples, bananas, citrus fruits, cabbage, lettuce, broccoli, etc.
Prefer lean meat such as poultry, accompanied by vegetable soup. When digested, proteins promote fat burning because they require energy to be decomposed. Therefore, if you consume, for example, 100 calories, 30 calories will be eliminated during digestion process. In addition, researchers at University College London have discovered that proteins help to stimulate the production of natural weight loss hormones such as PYY hormones that regulate hunger.
Fruits are essential for proper functioning of the body. Indeed, they are rich in minerals and vitamins that help strengthen the immune system and prevent the onset of disease. They also contain antioxidants that help cleanse the body and eliminate toxins that promote fat accumulation. It is ideally to consume minimum 3 pieces of fruits a day.
When consumed in excess, salt can cause serious health problems, including cardiovascular disorders. On average, a person should consume 1 tablespoon of salt per day to keep the body hydrated. But excessive consumption may cause an increase in blood pressure as the fluid balance in the body is disturbed, creating the water retention phenomenon. The kidneys then struggle to eliminate the excess water. Therefore, it is advisable to moderate salt intake.
The consumption of sugary foods disrupts the functioning of the metabolism. When the sugar is introduced to the body, insulin is produced to allow the glucose to enter into the cells and to restore normal blood sugar levels. This glucose is stored and held in reserve as fat. It is therefore advisable to replace the sugar with Bio honey (with no added sugar).
The body is consisted of 70% water. Its consumption helps to cleanse the body and eliminate toxins, promotes cell function and provides a feeling of satiety. It is recommended to drink at least 6 cups of water per day.
Sport is vital for the health. For better fat burning and toxin elimination, regular physical activity is recommended. Starters should first quit some bad habits: take the stairs instead of elevators, walk instead of drive to and from work or shopping. Meanwhile, make sure to perform specific exercises to burn fat in different parts of your body but also to tone the muscles. Prefer exercises for abs, squats for glutes, etc.
Consume fat-burning drinks
Fat-burning drinks are a very effective natural trick to speed up the metabolism and weight loss process. Here is a very effective recipe for a detox drink to say goodbye to bulges:
- 1 fresh cucumber
- 8 cups of water
- 1 lemon
- 12 mint leaves
Wash the lemon and cucumber and cut them into thin slices, put them into a pitcher and add the remaining ingredients. Let it stand in the refrigerator overnight and consume the drink before breakfast and before each meal. You can practice this treatment for two weeks, than take a break for a month and repeat the treatment. This treatment can be done three times a year.
This drink is very beneficial for your body:
- Cucumber is rich in water, fiber and antioxidants that help cleanse the body and provide a sense of lasting satiety throughout the day.
- Lemon is rich in minerals and vitamins that strengthen the immune system and help boost the metabolism. Furthermore, the content of citric acid in the citrus interacts with digestive enzymes to reduce the absorption of sugar consumed.