Healthy weight loss is a process in which the loss of excess weight is combined with improving vital signs, strengthening the body and improving its overall physical condition. This is aimed at making the weight loss sustainable over time and maintainable.
Healthy weight loss links eating and exercise habits that are essential for the legal functioning of our body and its integrity. Tips from the reductil.net team.
Here are some useful tips for healthy weight loss:
1. Choose unprocessed and natural foods
Natural foods are full of vitamins, minerals and cofactors that are extremely important for healthy weight loss and the health of our bodies.
2. Drink more water
Water is very important for the proper functioning of our body, providing the necessary hydration for all cells. For healthy weight loss, take at least 2-3 liters of water per day.
3. Exercise at least 20-30 minutes every day
Physical activity is fundamental for the body's proper locomotion, muscle strength and good metabolism. Spend at least 20-30 minutes every day doing your favourite sport or physical activity to ensure healthy weight loss.
4. Be overall more active
Besides sports, for healthy weight loss you need to be more active overall. Choose the stairs over the elevator and walking over driving whenever you can.
5. Avoid carbonated drinks and highly processed foods
They are poor in important micronutrients and very rich in harmful calories that interfere with healthy weight loss.
6. Go out in nature
Spending time in nature is extremely beneficial to the psyche, which in turn promotes healthy weight loss.
7. Do not overeat
One of the main "stumbling blocks" in the healthy weight loss process is overeating. Even with the consumption of healthy foods, excessive calorie intake would not allow weight loss.
8. Eat 2-3 times a day
When eating, aim to leave at least 4-5 hours between meals to allow the previous meal to be fully processed.
9. Get at least 8 hours of sleep
Good sleep is among the most important factors for a healthy body and healthy weight loss. Try to sleep at least 8 hours a day, preferably going to bed before 22:00. This is very important while taking diet pills.
Healthy weight loss with step-by-step changes
Learn how to lose weight in a healthy way by making gradual changes and reducing your calorie intake.
The healthiest way to lose weight is neither crash diets nor excessive exercise. The body likes slow changes in terms of food and exercise.
For example, someone who hasn't exercised in years shouldn't go running dozens of miles a day. Not only will you feel discouraged and demotivated, but you'll also be much more prone to injury.
The same goes for people who suddenly start starving. Diets that severely restrict calories or the types of foods allowed can cause you to become deficient in the nutrients and vitamins your body needs.
So if you want to lose weight healthily, what should you do?
Energy needs and weight loss
Your body uses food to produce the energy it needs every day. It stores any excess energy as fat. This means that if you eat more food than your body needs for its daily activity and cell maintenance, you will gain weight.
To lose weight, you need to get your body to use those fats. The most effective way to do this is to:
-reduce the amount of calories you eat
-increase your activity level.
That's why experts advise that for healthy weight loss, diet and exercise should always go hand in hand.
Introduce healthy weight loss changes gradually
Small changes can lead to big results. One extra biscuit a day can make you £5 a week - remove the biscuit from your diet and you'll save that amount.
It may take a week or two before you notice any changes, but they will keep coming. After the first month, you will be able to see the result by trying on a more fitted garment.
Maintaining motivation is one of the most difficult aspects of dieting. There will be days when eating healthy will have a noticeable effect, other times you won't feel a difference, you'll even put some pounds back on.
Health benefits of weight loss
Research shows that overweight women who lose 5-10kg reduce their risk of developing diabetes by half. For men, the risk of heart problems significantly decreases.
In general, we gain weight as we age. A few pounds over the years are not a problem, but people who gain more than 20 pounds compared to their weight as an 18-year-old will quickly increase their risk of health problems due to that extra weight. In particular, women increase their risk of heart attack and double their risk of cancer.
It may seem like these are issues to worry about in the future, but time flies and tomorrow becomes today. By keeping your weight in a healthy range, you'll be less likely to be troubled by illness in later years.